Almonds are a great source of plant-based protein — there are 6.1 g of protein in 30 g of almonds — and vitamin E, with 5.7 mg in the same serving, making almonds an excellent source. “The protein will help keep you full, while vitamin E has important antioxidant properties that will support your overall health,” Davis says.
Plus, almonds have heart-healthy, cholesterol-lowering monounsaturated fats. A research review found that regularly eating almonds may help reduce LDL cholesterol, increase satiety, and support weight loss. (That review was funded by the Almond Board of California.)
And plenty of other research has established that nuts, including almonds, are nutritional powerhouses with several potential health perks. So instead of reaching for that coffeehouse muffin for an energy boost, grab some almonds to power you through the afternoon.
Keep portions in mind, however: 30 grams of almonds, which is about a handful or ¼ cup, provides 200 calories. Sticking to half that (about 11 almonds or fewer) will keep you within the 100-calorie limit.
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