Almonds illustration

Almonds

Nuts

The Verdict

Almonds are a very calorie-dense food driven primarily by their fat content (49.9g per 100g, of which 3.8g is saturated). At 579 kcal per 100g, portion control is critical for those managing caloric intake.

The Lab Report

Per 100g, Almonds deliver 21.2g protein, 49.9g fat (3.8g saturated), and 21.6g carbohydrates with 12.5g dietary fibre. Of the carbohydrates, 4.4g are sugars. Notable micronutrients include Calcium (269mg), Potassium (733mg).

The Safety Protocol

No significant safety concerns for the general population at normal consumption levels.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux GREEN

Acid Reflux Protocol

Almonds are alkaline-forming and their healthy fat content is well-tolerated in moderate portions. They can help neutralise stomach acid when eaten as a snack.

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Low Sugar GREEN

Low Sugar Protocol

Almonds contain 4.4g sugar per 100g — low, and offset by 12.5g fibre and 21g protein. Their low glycaemic impact makes them an excellent snack.

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Lose Weight AMBER

Lose Weight Protocol

Almonds are calorie-dense (579 kcal/100g) but research consistently shows they do not cause weight gain. A meta-analysis of 62 RCTs found almonds actually reduced body mass by 0.56kg compared to controls. Their intact cell walls reduce fat bioavailability by ~30%, and their protein and fibre content promotes satiety. Portion control (a handful, ~30g) is still advisable.

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Balance GREEN

Balance Protocol

Almonds provide healthy monounsaturated fats, vitamin E, and magnesium. A handful daily supports heart health as part of a balanced diet.

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Quick Reference

Deception Level HIGH
Satiety ROI HIGH
Binge Risk 5/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories 579.0 kcal
Protein 21.2 g
Fat 49.9 g
Saturated Fat 3.8 g
Carbohydrates 21.6 g
Fibre 12.5 g
Sugar 4.4 g
Sodium 1.0 mg
Potassium 733.0 mg
Calcium 269.0 mg
Iron 0.0 mg
Vitamin C 0.0 mg
Vitamin D 0.0 µg

Forensic Analysis

Calorie Density HIGH

At 579 kcal/100g, this is a high-density energy source requiring careful portion control.

Satiety ROI HIGH

Excellent fullness per calorie thanks to 21.2g protein and 12.5g fibre.

Tracking Difficulty HIGH

High deception level makes accurate tracking challenging without a digital scale.

Frequently Asked Questions

How many calories and carbs are in Almonds?

Almonds contain 579 kcal and 21.6g of carbohydrates per 100g.

DietVox Insight: DietVox rates Almonds with a 'HIGH' Deception Level, meaning careful weighing is recommended for accurate tracking.

Are Almonds good for weight loss?

At 579 kcal/100g, Almonds are calorie-dense and require portion control for weight management.

DietVox Insight: DietVox assigns a Binge Risk Factor of 5/10, suggesting manageable portion control.

Are Almonds a good source of protein?

Yes, Almonds provide 21.2g of protein per 100g, making them an excellent protein source.

DietVox Insight: DietVox rates the Satiety ROI as HIGH. High-protein foods typically support appetite control and muscle maintenance.

Citations & Sources

  1. Nutritional composition data for Almonds, per 100g serving. USDA FoodData Central

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