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Roasted basem Calories
Roasted basem is rich in protein and healthy fats, with enhanced flavor and crunch from roasting.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Roasted basem (30 g) has 177 calories. That works out to 590 calories per 100 g. It contains 6.3 g of carbs, 6.8 g of protein, 14.6 g of fat and 2.3 g of fiber. Its 0.5 mg of Copper covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Roasted basem Nutrition Facts
Selected: 1 piece (medium) · 30 g
177
KCAL / 30G
Carbs
6.3g
· 2% DV
Protein
6.8g
· 14% DV
Fat
14.6g
· 19% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 15% · Fat 71%
Roasted basem nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 6.8 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Roasted basem?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 177 kcal |
| 1 tablespoon (chopped) | 12 g | 71 kcal |
| 1 piece (small) | 20 g | 118 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 1 serving (medium) | 40 g | 236 kcal |
| 1 piece (large) | 50 g | 295 kcal |
| 1 serving (large) | 60 g | 354 kcal |
| 100 g | 100 g | 590 kcal |
| 1 pack (medium) | 100 g | 590 kcal |
| 1 cup (whole) | 120 g | 708 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Roasted basem
What is roasted basem?
Roasted basem is almonds heated until their flavor deepens and their texture turns crunchy. It is sold plain or salted and can be eaten as a snack or added to meals.
Is roasted basem good for you?
Yes, roasted basem can be a nourishing, filling snack because it provides protein and mostly unsaturated fats. Choose plain or lightly salted varieties if you want to avoid taking in excess sodium.
Can you eat the skin on roasted basem?
Yes, the thin brown skin on roasted basem is edible. It adds a slightly earthy taste and a bit of texture; if you prefer peeled almonds, rub them in a clean towel once they have cooled.
How should you store roasted basem?
Store roasted basem in an airtight container in a cool, dry, dark place. Heat, light, and moisture can make the oils turn stale; refrigeration can help preserve freshness in a warm kitchen.
How can you tell if roasted basem has gone bad?
Roasted basem that smells sharp, paint-like, or unpleasantly bitter may have rancid oils and should be discarded. A sealed container kept away from heat and moisture helps prevent this quality change.
How do you roast basem at home?
You can roast basem in an oven or in a dry skillet. Spread the almonds in one layer, stir or shake them regularly, and remove them when fragrant and lightly browned; let them cool before storing.
Is roasted basem better than raw almonds?
No, roasted basem is not automatically better than raw almonds. Roasting brings out a deeper flavor and crunch, while raw almonds have a milder taste; both can be nutritious choices.
Should you choose salted or unsalted roasted basem?
Unsalted roasted basem is the easier everyday choice if you are watching your sodium intake. Salted basem is fine occasionally, but its salt can add up quickly alongside other packaged or savory foods.
Can you add roasted basem to breakfast or oatmeal?
Yes, roasted basem works well on oatmeal, yogurt, and cereal. Chop it first for a more even crunch, or pair it with fruit; the plain version also fits savory breakfasts and salads.
Does roasted basem cause weight gain?
Roasted basem does not cause weight gain by itself, but it is easy to eat a large amount because it is compact and satisfying. Serving some into a small bowl instead of eating from the bag helps manage portions.
Roasted basem Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
Biotin
4.5µg · 15% DV
Vitamin E
1.95mg · 13% DV
B3
1.35mg · 8% DV
Minerals
Copper
0.54mg · 60% DV
Manganese
0.69mg · 30% DV
Phosphorus
144mg · 21% DV
Magnesium
72mg · 17% DV
Potassium ⭐
213mg · 6% DV
Sodium
2.4mg · 0% DV
Roasted basem Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted basem
To burn the 177 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Roasted basem?
Roasted basem is made by heating basem kernels until their flavour deepens and their texture turns crisp. It belongs to the nuts-and-seeds family; roasting brings out a fuller, toastier taste.
It works well as a snack on its own, stirred into a trail mix, or sprinkled over salads and porridge for crunch. Roasted basem is protein-rich and also provides plenty of fat, so a modest handful can make a satisfying addition between meals. For a lighter snack, choose an unsalted version and pair it with fresh fruit; chopped pieces also add texture to homemade granola.
How Nutritious Is Roasted basem?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Roasted basem Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Roasted basem Contain Allergens?
Contains these allergens:
Which Diets Is Roasted basem Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted basem Fat Profile
SATURATED
2.55g
MONOUNSATURATED
7.65g
POLYUNSATURATED
4.05g
Omega 6:3 ratio 63:1
Above the ideal 4:1 (63:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.