10 Almonds Nutrition Facts You Want To Know

Almonds are one of those snacks that everyone seems to love—crunchy, nutty, and satisfying. But have you ever actually stopped mid-snack and wondered: “What’s really in these 10 little almonds I just grabbed?

Spoiler alert: a lot more than you think!

Whether you toss them into your oatmeal, keep a handful in your bag for a mid-day snack, or enjoy almond butter on toast, almonds are a true nutrition powerhouse. And the best part? You don’t need a huge serving to reap the benefits. Just 10 almonds can give your body a serious boost.

So, let’s break down the nutrition facts of 10 almonds—and why they’re one of the smartest snacks around.

1. Calories in 10 Almonds Nutrition Facts

Ten raw almonds contain around 70 calories. That’s less than most granola bars or a handful of chips, but way more nutritious. They’re the perfect snack when you want something small but filling. Think of almonds as tiny energy nuggets that pack more value than their size suggests.

2. Protein in 10 Almonds

Almonds are one of the best plant-based protein snacks. Ten almonds give you about 2.5 grams of protein, enough to help stabilize blood sugar and keep you full between meals. If you’re vegetarian, vegan, or just trying to eat more plant-based proteins, almonds are your friend.

3. Healthy Fats (The Good Kind!)

Forget the word “fat” being scary—almonds are loaded with monounsaturated fats, the kind your heart loves. In 10 almonds, you’ll find around 6 grams of healthy fats that can help improve cholesterol and reduce inflammation.. Basically, they’re like heart-hugging snacks. ❤️

4. Fiber for Digestion

Almonds are sneaky little fiber bombs. Just 10 almonds give you 1.5 grams of fiber. That may not sound like much, but every little bit counts when it comes to keeping your digestion moving and your gut happy. Plus, fiber helps with feeling fuller longer, which is key if you're striving to reduce unexpected cravings.

5. Low in Sugar

Good news: almonds are naturally low in sugar, with less than half a gram in 10 almonds. So unlike many packaged snacks, they won’t give you that dreaded sugar spike and crash. This makes almonds a great option for people managing diabetes or blood sugar levels.

We often recommend pairing a fiber-rich food with a protein option to help prevent blood sugar spikes. But did you know that the order you eat your foods can make a difference? Research shows that eating your protein before your fiber-rich foods—like fruit, crackers, or vegetables—can reduce the post-meal blood sugar spike even more. This simple strategy is an easy way to support balanced energy throughout the day.

6. Vitamin E for Skin & Immunity

If glowing skin is your goal, look no further. Almonds are packed with vitamin E a powerful antioxidant. Just 10 almonds can give you about 35% of your daily vitamin E needs. That means better skin protection, stronger immunity, and even support for eye health.

7. Rich in Minerals

Almonds aren’t just about protein and fats—they’re a mini mineral treasure chest. Ten almonds contain magnesium, calcium, and potassium, which are key for bone health, blood pressure regulation, and muscle function. It’s like nature’s multivitamin in a bite-sized form.

8. Antioxidants in the Skin

Most of the antioxidants in almonds are found in their brown skin (so maybe skip the blanched version if you can). These compounds help fight oxidative stress, which is linked to aging and chronic disease. Translation: almonds might just help you stay younger, longer.

9. Weight Management Super Snack

Here’s a fun fact: eating almonds can actually help with weight management. The mix of protein, fiber, and healthy fats works together to keep you satisfied, so you’re less likely to experience unexpected cravings later.

Some snack ideas with almonds:

• Fruit (apple, peach, berries) + 10 almonds

• Greek yogurt + Honey Almond Granola (from The Dietitian Feed)

• 1-2 small square of dark chocolate + 10 almonds

• Smoothie boost - add 10 almonds to your smoothie

• 1-2oz cheese + 10 almonds

• Banana Almond Bites - spread a little almond butter on slices of banana

10. Almonds, Gut Health, and Heart Health

Recent research shows almonds don’t just support your heart—they may also benefit your gut. A 2025 study found that eating almonds decreased gut inflammation in people with metabolic syndrome.

Other studies have shown that eating almonds daily can positively impact both gut and cardiovascular health. Almonds contain fiber, healthy fats, and bioactive compounds that feed beneficial gut bacteria. This leads to higher levels of butyrate, a short-chain fatty acid that supports colon health and helps reduce inflammation in the body.

In simpler terms: almonds can help keep your gut happy and your heart strong—a powerful duo for long-term wellness. ❤️

If there’s one reason to eat almonds every day, it’s for your heart. Regular almond consumption has been shown to lower LDL cholesterol  (the “bad” kind) and reduce risk factors for heart disease. Ten almonds a day could literally be a small step toward a healthier heart.

The Bottom Line

So, what’s really in 10 almonds?

2.5 grams of protein, 6 grams of healthy fats, 1.5 grams of fiber, antioxidants, and a long list of vitamins and minerals.

Not too shabby for such a tiny snack, right? They’re crunchy, convenient, and packed with nutrients that support your energy, digestion, skin, and heart health. Whether you’re grabbing them on the go or adding them to meals, almonds are proof that good things really do come in small packages.

Want Personalized Nutrition Support?

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At MA Nutrition Consulting, our team of Registered Dietitians provides 1:1 nutrition counselling tailored to your unique goals, lifestyle, and health needs.

We help clients with:

✅ Weight management and sustainable habits

✅ Diabetes prevention and management

✅ Cholesterol and heart health

✅ Digestive health and gut wellness

✅ Prenatal and pregnancy nutrition

✅ Sports and performance nutrition

✅ Chronic disease management and healthy eating for life

Through personalized meal strategies, expert accountability, and evidence-based guidance, we make healthy eating simple, realistic, and effective.

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Author: Marie-Gabrielle Potvin-Hubert, RD

References:

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Toole, A. (2021, March 15). Banana Honey Almond Granola [Recipe]. The Dietitian Feed. https://thedietitianfeed.com/2021/03/15/banana-honey-almond-granola/