Eating a large quantity of almonds can trigger unintended weight gain. The recommended serving of raw almonds is about 1 ounce, which is about 23 kernels. These nuts are high in calories and fat, providing 166 calories and 14 grams (g) of fat per ounce (oz).
Fat is a concentrated source of calories. One gram of fat contains 9 calories, while 1 gram of carbohydrate or protein contains only 4 calories. The fat in almonds is primarily healthy fats, but 3 oz of almonds does introduce 42 g of fat into your diet.
Those 42 g of fat contain 378 calories, and on a 2,000-calorie diet, that’s nearly 20 percent of your daily calorie needs. It’s generally recommended that you limit your fat consumption to 20 to 35 percent of your daily calories, or 44 to 78 g on a 2,000-calorie diet.
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