What is a Calorie? | How Many Calories Makes One Pound? | Burning Calories | Walking 1 Mile Burns How Many Calories?
THE CHOLESTEROL & ALMOND DIET CONNECTION
Diet, Cholesterol & Almond Connection
|
|
Almonds - these packed-with-fiber little nuts may hold a key in opening up clogged veins. Although high in fat, it's of the monounsaturated variety which translates into controlling serum cholesterol.
Other benefits of almonds include: fair amounts of the nutrients zinc, folate, potassium, calcium; they are also a very good source of magnesium (aids in regulating blood pressure), contain minimal sodium, and zero cholesterol.
Almonds are also very satisfying and may curb appetite - another very good reason to incorporate these golden nuts into your healthy diet.
Health Notes on Bad-Cholesterol-Reducing Almonds
Almonds contain oxalic acid so they should be restricted by individuals with calcium-oxalate stones.
Some individuals may be allergic to almonds. Side effects include: hives and headache. If you are allergic to aspirin, you may experience a reaction to the natural salicylates contained in almonds.
As long as salt isn't added to the nuts, roasting and toasting doesn't drastically alter their nutritional values. As to sodium content, almonds are virtually salt-free per one ounce while containing only 1 mg of sodium for 1 cup of almonds.
Almonds are a fair source for calcium mg's.
There are tiny things that we can do in our daily diet to enhance the nutritional benefits - even for foods that are considered taboo in the daily diet. Take the chocolate bar. If a person is going to eat it regardless, opting for a chocolate bar with almonds at least adds an amount of nutritional value. One regular milk chocolate bar with almonds contains about 220 to 230 calories, depending upon the brand purchased.
Cholesterol Level Chart
| Total Serum (or blood) Cholesterol Level | Category |
| Less than 200 mg/dL | Individual at lower risk for coronary heart disease. |
| 200-239 mg/dL | Borderline High |
| 240 mg/dL and above | High; individuals with cholesterol readings 240 mg and above and two times more likely to have coronary heart disease than individuals with less than 200 mg cholesterol levels. |
| HDL Cholesterol , Healthy Cholesterol (you want this number to be high) | Category |
| Less than 40 mg/dL for men | Individuals are at high risk for coronary heart disease due to low HDL cholesterol levels. |
| Less than 50 mg/dL for women | |
| 60 mg/dL and above | High HDL Cholesterol; desirable and protects against coronary heart disease. To raise your good cholesterol level aim to be at your recommended weight, quit smoking if you currently do such, exercise thirty minutes to one hour at least five days per week. |
| LDL Cholesterol | Category |
| Less than 100 mg/dL | Ideal |
| 100 to 120 mg/dL | Near Ideal or Above Ideal |
| 130 to 159 mg/dL | Borderline High |
| 160 to 189 mg/dL | High |
| 190 mg/dL and above | Very High |
| Triglyceride Level | |
| Less than 150 mg/dL | Normal |
| 150-199 mg/dL | Borderline High; Individual is at risk for developing metabolic syndrome, thus increasing risk for heart attack, stroke, diabetes and other health issues or diseases. |
| 200-488 mg/dL | High |
| 500 mg/dL and above | Very High |
Causes of high Triglyceride levels in the blood are related to obesity, overweight, smoking, poor dietary habits including too many carbohydrates in the diet, insufficient exercise, excessive alcohol consumption, and underlying genetic disorders. As to carbohydrates in the daily diet, an excess of 60% of the total diet derived from carbohydrates is considered a diet high in carbs.
Calories in Almonds
A one-ounce serving contains 163 calories, 6.14 carb total grams, 3.5 grams of total dietary fiber, 14.01 grams of total fat, and 8.757 grams of total monounsaturated fat.
One raw almond contains 7 calories, 0.25 protein grams, 0.59 total dietary fat grams, 0.26 total carb grams, 0.1 grams of dietary fiber grams, and 3 mg of calcium.
One ounce of chocolate covered almonds contains 160 calories, 10.38 total dietary fat grams and 14.06 total carb grams.
One piece of nougat containing almonds has 56 calories, 0.23 total dietary fat grams and 12.93 total carb grams.
Sugar coated almonds contain 17 calories, 0.63 total dietary fat grams and 2.39 total carb grams per piece.
| Nutritional Facts for Raw Almonds | Units | 1 cup, ground almonds ------- 95g | 1 cup, sliced almonds ------- 92g | 1 cup, slivered almonds ------- 108g | 1 cup, whole almonds ------- 143g |
1 oz of almonds OR 23 whole kernels |
|---|---|---|---|---|---|---|
| Proximates | ||||||
| Water |
g
|
4.46
|
4.32
|
5.08
|
6.72
|
1.33
|
| Calories, Energy |
kcal
|
546
|
529
|
621
|
822
|
163
|
| Energy |
kJ
|
2288
|
2215
|
2601
|
3443
|
683
|
| Protein |
g
|
20.16
|
19.52
|
22.92
|
30.34
|
6.02
|
| Total lipid (fat) |
g
|
46.95
|
45.47
|
53.37
|
70.67
|
14.01
|
| Ash |
g
|
2.84
|
2.75
|
3.23
|
4.28
|
0.85
|
| Carbohydrate, by difference |
g
|
20.59
|
19.94
|
23.40
|
30.99
|
6.14
|
| Fiber, total dietary |
g
|
11.6
|
11.2
|
13.2
|
17.4
|
3.5
|
| Sugars, total |
g
|
3.70
|
3.58
|
4.20
|
5.56
|
1.10
|
| Sucrose |
g
|
3.42
|
3.31
|
3.89
|
5.15
|
1.02
|
| Glucose (dextrose) |
g
|
0.11
|
0.11
|
0.13
|
0.17
|
0.03
|
| Fructose |
g
|
0.09
|
0.08
|
0.10
|
0.13
|
0.03
|
| Lactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Maltose |
g
|
0.04
|
0.04
|
0.04
|
0.06
|
0.01
|
| Galactose |
g
|
0.05
|
0.05
|
0.05
|
0.07
|
0.01
|
| Starch |
g
|
0.70
|
0.68
|
0.80
|
1.06
|
0.21
|
| Minerals | ||||||
| Calcium, Ca |
mg
|
251
|
243
|
285
|
378
|
75
|
| Iron, Fe |
mg
|
3.53
|
3.42
|
4.02
|
5.32
|
1.05
|
| Magnesium, Mg |
mg
|
255
|
247
|
289
|
383
|
76
|
| Phosphorus, P |
mg
|
460
|
445
|
523
|
692
|
137
|
| Potassium, K |
mg
|
670
|
649
|
761
|
1008
|
200
|
| Sodium, Na |
mg
|
1
|
1
|
1
|
1
|
0
|
| Zinc, Zn |
mg
|
2.93
|
2.83
|
3.33
|
4.40
|
0.87
|
| Copper, Cu |
mg
|
0.946
|
0.916
|
1.076
|
1.424
|
0.282
|
| Manganese, Mn |
mg
|
2.171
|
2.102
|
2.468
|
3.268
|
0.648
|
| Selenium, Se |
µg
|
2.4
|
2.3
|
2.7
|
3.6
|
0.7
|
| Vitamins | ||||||
| Vitamin C, total ascorbic acid |
mg
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
| Thiamin |
mg
|
0.200
|
0.194
|
0.228
|
0.302
|
0.060
|
| Riboflavin |
mg
|
0.963
|
0.933
|
1.095
|
1.450
|
0.287
|
| Niacin |
mg
|
3.216
|
3.114
|
3.656
|
4.841
|
0.960
|
| Pantothenic acid |
mg
|
0.446
|
0.431
|
0.507
|
0.671
|
0.133
|
| Vitamin B-6 |
mg
|
0.136
|
0.132
|
0.154
|
0.204
|
0.041
|
| Folate, total |
µg
|
48
|
46
|
54
|
72
|
14
|
| Folic acid |
µg
|
0
|
0
|
0
|
0
|
0
|
| Folate, food |
µg
|
48
|
46
|
54
|
72
|
14
|
| Folate, DFE |
µg_DFE
|
48
|
46
|
54
|
72
|
14
|
| Choline, total |
mg
|
49.5
|
47.9
|
56.3
|
74.5
|
14.8
|
| Betaine |
mg
|
0.5
|
0.5
|
0.5
|
0.7
|
0.1
|
| Vitamin B-12 |
µg
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin B-12, added |
µg
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin A, RAE |
µg_RAE
|
0
|
0
|
0
|
0
|
0
|
| Retinol |
µg
|
0
|
0
|
0
|
0
|
0
|
| Carotene, beta |
µg
|
1
|
1
|
1
|
1
|
0
|
| Carotene, alpha |
µg
|
0
|
0
|
0
|
0
|
0
|
| Cryptoxanthin, beta |
µg
|
0
|
0
|
0
|
0
|
0
|
| Vitamin A, IU |
IU
|
1
|
1
|
1
|
1
|
0
|
| Lycopene |
µg
|
0
|
0
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
µg
|
1
|
1
|
1
|
1
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
24.91
|
24.12
|
28.32
|
37.49
|
7.43
|
| Vitamin E, added |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Tocopherol, beta |
mg
|
0.28
|
0.27
|
0.31
|
0.41
|
0.08
|
| Tocopherol, gamma |
mg
|
0.62
|
0.60
|
0.70
|
0.93
|
0.18
|
| Tocopherol, delta |
mg
|
0.05
|
0.05
|
0.05
|
0.07
|
0.01
|
| Vitamin D (D2 + D3) |
µg
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
| Vitamin D |
IU
|
0
|
0
|
0
|
0
|
0
|
| Vitamin K (phylloquinone) |
µg
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
| Dihydrophylloquinone |
µg
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
| Lipids | ||||||
| Fatty acids, total saturated |
g
|
3.544
|
3.433
|
4.029
|
5.335
|
1.058
|
| Fatty acids, total monounsaturated |
g
|
29.345
|
28.418
|
33.360
|
44.171
|
8.757
|
| Fatty acids, total polyunsaturated |
g
|
11.467
|
11.104
|
13.036
|
17.260
|
3.422
|
| Fatty acids, total trans |
g
|
0.016
|
0.016
|
0.018
|
0.024
|
0.005
|
| Fatty acids, total trans-monoenoic |
g
|
0.011
|
0.011
|
0.013
|
0.017
|
0.003
|
| Fatty acids, total trans-polyenoic |
g
|
0.005
|
0.005
|
0.005
|
0.007
|
0.001
|
| Cholesterol |
mg
|
0
|
0
|
0
|
0
|
0
|
| Stigmasterol |
mg
|
4
|
4
|
4
|
6
|
1
|
| Campesterol |
mg
|
5
|
5
|
5
|
7
|
1
|
| Beta-sitosterol |
mg
|
125
|
121
|
143
|
189
|
37
|
| Amino acids | ||||||
| Tryptophan |
g
|
0.203
|
0.197
|
0.231
|
0.306
|
0.061
|
| Threonine |
g
|
0.568
|
0.550
|
0.646
|
0.855
|
0.170
|
| Isoleucine |
g
|
0.667
|
0.646
|
0.758
|
1.004
|
0.199
|
| Leucine |
g
|
1.414
|
1.369
|
1.607
|
2.128
|
0.422
|
| Lysine |
g
|
0.551
|
0.534
|
0.626
|
0.829
|
0.164
|
| Methionine |
g
|
0.143
|
0.139
|
0.163
|
0.216
|
0.043
|
| Cystine |
g
|
0.180
|
0.174
|
0.204
|
0.270
|
0.054
|
| Phenylalanine |
g
|
1.064
|
1.030
|
1.210
|
1.602
|
0.318
|
| Tyrosine |
g
|
0.429
|
0.416
|
0.488
|
0.646
|
0.128
|
| Valine |
g
|
0.776
|
0.752
|
0.882
|
1.168
|
0.232
|
| Arginine |
g
|
2.324
|
2.250
|
2.642
|
3.498
|
0.693
|
| Histidine |
g
|
0.529
|
0.512
|
0.602
|
0.797
|
0.158
|
| Alanine |
g
|
0.976
|
0.945
|
1.109
|
1.469
|
0.291
|
| Aspartic acid |
g
|
2.765
|
2.678
|
3.144
|
4.163
|
0.825
|
| Glutamic acid |
g
|
6.470
|
6.265
|
7.355
|
9.738
|
1.931
|
| Glycine |
g
|
1.396
|
1.351
|
1.587
|
2.101
|
0.416
|
| Proline |
g
|
0.980
|
0.949
|
1.115
|
1.476
|
0.293
|
| Serine |
g
|
0.901
|
0.872
|
1.024
|
1.356
|
0.269
|
| Other | ||||||
| Alcohol, ethyl |
g
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|
0
|
0
|
| Nutrition Facts for Blanched Almonds | Units | 1 cup whole kernels ------- 145g | 1 Tablespoon of Blanched Almonds ------- 9.1g | 1 oz of blanched almonds ------- 28.35g |
|---|---|---|---|---|
| Water |
g
|
6.54
|
0.41
|
1.28
|
| Calories, Energy |
kcal
|
856
|
54
|
167
|
| Protein |
g
|
31.03
|
1.95
|
6.07
|
| Total lipid (fat) |
g
|
76.15
|
4.78
|
14.89
|
| Ash |
g
|
4.22
|
0.26
|
0.82
|
| Carbohydrate, by difference |
g
|
27.07
|
1.70
|
5.29
|
| Fiber, total dietary |
g
|
14.4
|
0.9
|
2.8
|
| Nutrition Facts for Dry Roasted Almonds | Units | 1 cup whole kernels ------- 138g | 1 oz (22 whole kernels) ------- 28.35g |
|---|---|---|---|
| Water |
g
|
3.49
|
0.72
|
| Calories, Energy |
kcal
|
821
|
169
|
| Protein |
g
|
29.06
|
5.97
|
| Total lipid (fat) |
g
|
71.83
|
14.76
|
| Ash |
g
|
4.35
|
0.89
|
| Carbohydrate, by difference |
g
|
29.26
|
6.01
|
| Fiber, total dietary |
g
|
15.0
|
3.1
|
| Nutrition Facts for Honey Roasted Almonds | Units | 1 cup whole kernels ------- 144g | 1 oz ------- 28.35g |
|---|---|---|---|
| Water |
g
|
2.45
|
0.48
|
| Calories, Energy |
kcal
|
855
|
168
|
| Protein |
g
|
26.16
|
5.15
|
| Total lipid (fat) |
g
|
71.86
|
14.15
|
| Ash |
g
|
3.36
|
0.66
|
| Carbohydrate, by difference |
g
|
40.18
|
7.91
|
| Fiber, total dietary |
g
|
19.7
|
3.9
|
|
|