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Roasted Almonds (Shell On) Calories
Source of healthy fats, protein, fiber, vitamin E, and magnesium. Shell-on provides extra fiber and antioxidants.
CALORIES
GI
POTASSIUM
FIBER
Roasted Almonds (Shell On) Nutrition Facts
Selected: 100 g
590
KCAL / 100G
Carbs
18.1g
· 12%
Protein
21.2g
· 14%
Fat
50.6g
· 74%
Fiber
13.5g
Roasted Almonds (Shell On) Vitamins & Minerals
Vitamins
Vitamin E
25.6mg · 171% DV
B2
1.1mg · 85% DV
Biotin
18µg · 60% DV
B3
3.6mg · 23% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
480mg · 69% DV
Magnesium
270mg · 64% DV
Roasted Almonds (Shell On) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Roasted Almonds (Shell On) 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 Almonds (Shell On) Contain Allergens?
Contains these allergens:
Which Diets Is Roasted Almonds (Shell On) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Roasted Almonds (Shell On) Fat Profile
SATURATED
3.7g
MONOUNSATURATED
32.2g
POLYUNSATURATED
12.8g
Omega 6:3 ratio 1250:1
Above the ideal 4:1 (1250:1).
Foods Similar to Roasted Almonds (Shell On)
Roasted Almonds (Shell On) — Frequently Asked Questions
How do you crack roasted almonds in the shell more easily?
If the shell is very hard, wrap the almond in a kitchen towel and use a nutcracker with gentle pressure. Trying to crack it with your teeth can damage enamel.
How should roasted almonds in the shell be stored after opening?
Keep them in an airtight container in a cool, dry place away from sunlight. Heat and moisture speed up rancidity and reduce flavor quality.
Does the shell help roasted almonds stay fresh longer?
Yes, the shell gives the kernel some protection from light, air, and physical damage. In good storage conditions, shell-on almonds often keep their quality better than shelled almonds.
Are roasted almonds less healthy than raw almonds?
Not necessarily. Roasting itself does not automatically make almonds unhealthy, but very high heat, heavy salting, or added oils can make the product less favorable.
Are roasted almonds better before or after a workout?
On their own, they may feel heavy before training because their fat and fiber digest slowly. After exercise, they pair better with fruit, yogurt, or another carb-containing food for a more balanced snack.
Do almonds eaten at night cause weight gain?
No, eating them at night does not automatically cause weight gain. Overall intake and portion size matter more, though almonds are easy to overeat if you snack mindlessly.
What foods pair well with roasted shell-on almonds?
They go well with fruit, yogurt, cheese boards, and oat-based snacks. These combinations can make a snack more filling and nutritionally balanced.
Can roasted almonds in the shell be frozen?
Yes, they can be frozen in an airtight container or freezer bag. Letting them come back to room temperature before eating helps preserve texture and flavor.
Who should be careful with roasted shell-on almonds?
Anyone with a tree nut allergy should avoid them completely. They can also be a choking hazard for small children and may be difficult for people with dental problems.
How can you tell if roasted almonds have gone rancid?
A sharp, paint-like, soapy, or bitter smell is a common warning sign. If the almond tastes unusually bitter or stale, it is better not to eat it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.