SALADS… Many people think they are eating healthy by ordering a salad. Make sure you order "lowfat" or "nofat" dressing, standard dressing is usually loaded with fat.
Strictly speaking, an almond is a native species of tree found in both South Asia and Middle East. But it is used interchangeably to describe the edible seed of this tree. This almond fruit is not a true nut in the conventional sense. It is more like a drupe, made up of an outer hull and a hard shell, which cover the seed (or nut) inside.
|1 oz (28.3 g)||163||14.0g||6.1g||6.1g|
|1 cup, sliced (95.0 g)||546||46.9g||20.6g||20.2g|
|1 cup, whole (142.0 g)||817||70.2g||30.8g||30.1g|
|1 cup, silvered (108 g)||621||53.4g||23.4g||22.9g|
For a serving size of 1oz(24 whole kernels), almond calories of 163(contributed 126 by fat) is just about moderate using standards established by the US Food and Drug Agency (FDA). In addition, the fruit has little cholesterol, so it is generally considered a healthy choice. Minerals like calcium and iron do exist in abundance. However, almonds are loaded with fat do not provide any vitamins like, vitamin A and C.
Undoubtedly, with little content of cholesterol, almond represents a healthy fruit choice. The fact is also complimented by its low sugar content and very low sodium composition. It also has reasonable amounts of useful minerals like iron, calcium, and magnesium.
But with close to 15g of fat in a 30g serving, it might be a problem for people who are more averse to chronic diseases such as cardiac arrest, high blood pressure, and some cancers.
With the above factors considered, almond is nothing more than just an average nutrient choice for people who are targeting weight loss. Obviously, the zero or close to zero content of cholesterol and sugar is going to be helpful but the high proportion of fat is going to be a real concern. But looking at the fat content more closely, one will find out that a big percentage of the fat in almonds are actually 'good' fat, i.e. polyunsaturated fats and monounsaturated fat.