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Roasted blanched almonds Calories
Rich in protein and vitamin E, high in fiber, low in sugar
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted blanched almonds (30 g) has 179 calories. That works out to 598 calories per 100 g. It contains 5.9 g of carbs, 6.4 g of protein, 15.8 g of fat and 3.3 g of fiber. Its 7.3 mg of Vitamin E covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Roasted blanched almonds Nutrition Facts
Selected: 1 serving (medium) · 30 g
179
KCAL / 30G
Carbs
5.9g
· 2% DV
Protein
6.4g
· 13% DV
Fat
15.8g
· 20% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 13% · Fat 75%
Roasted blanched almonds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 3.3 g | 12% |
| Protein | 6.4 g | 13% |
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 Serving of Roasted blanched almonds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 179 kcal |
| 1 piece (whole) | 1.2 g | 7 kcal |
| 1 tablespoon (whole) | 9 g | 54 kcal |
| 10 piece (whole) | 12 g | 72 kcal |
| 20 piece (whole) | 24 g | 144 kcal |
| 1 ounce (whole) | 28.4 g | 170 kcal |
| 1 serving (large) | 45 g | 269 kcal |
| 100 g | 100 g | 598 kcal |
| 1 cup (whole) | 140 g | 837 kcal |
Calculated from 598 calories per 100 g.
Frequently Asked Questions About Roasted blanched almonds
Are roasted blanched almonds good for you?
Yes. Roasted blanched almonds provide protein, fibre and vitamin E, making them a nutrient-rich snack. Their energy density makes portion size worth watching, especially when eating straight from a large bag.
Are roasted blanched almonds as healthy as raw almonds?
Both can be nutritious, but roasting changes the flavour and texture, and heat can affect some nutrients and the almonds’ fats. Blanching removes the skin, so roasted blanched almonds have less of the skin’s fibre and plant compounds than whole almonds.
How many roasted blanched almonds should you eat a day?
A small handful is a practical snack portion for many people. Measure it into a bowl rather than eating from the package, since roasted blanched almonds are easy to keep nibbling on.
Do roasted blanched almonds cause weight gain?
They do not cause weight gain on their own, but large portions can add substantial energy to your day. Using roasted blanched almonds instead of another snack, rather than adding them on top, can help keep portions in perspective.
How should you store roasted blanched almonds, and how can you tell if they are rancid?
Keep roasted blanched almonds in an airtight container in a cool, dark, dry place. Discard them if they develop a stale, bitter or paint-like smell or taste, signs that their fats may have gone rancid.
Can you freeze roasted blanched almonds?
Yes. Freeze roasted blanched almonds in a tightly sealed, moisture-proof container or bag to protect their flavour. Take out only what you need and let it come to room temperature while sealed to limit condensation.
How do you roast blanched almonds at home?
Spread blanched almonds in a single layer on a baking tray and roast in a preheated oven, stirring occasionally, until lightly golden and fragrant. Let them cool completely; they become crispier as they cool.
Why do roasted blanched almonds taste bitter?
A bitter or paint-like taste can mean the oils in roasted blanched almonds have turned rancid, often after exposure to air, heat or light. Do not try to mask that flavour; discard the almonds and store the next batch sealed.
Are roasted blanched almonds suitable for people with diabetes?
They can fit into many diabetes meal plans because they contain little sugar and provide fibre, fat and protein. The best portion depends on your meal plan and medication, so ask your diabetes care team if you need individualized guidance.
Can you eat roasted blanched almonds before a workout?
Yes, but roasted blanched almonds are relatively high in fat and fibre, so a large serving just before exercise may feel heavy. If you want them beforehand, try a small portion and allow time for digestion.
Roasted blanched almonds Vitamins & Minerals
Vitamins
Vitamin E
7.26mg · 48% DV
B2
0.23mg · 18% DV
Biotin
5.1µg · 17% DV
B3
1.02mg · 6% DV
Minerals
Copper
0.28mg · 31% DV
Manganese
0.6mg · 26% DV
Phosphorus
147mg · 21% DV
Magnesium
77mg · 18% DV
Potassium ⭐
220mg · 6% DV
Sodium
0.9mg · 0% DV
Roasted blanched almonds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted blanched almonds
To burn the 179 calories in 1 serving (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 blanched almonds?
Roasted blanched almonds are almonds with their thin brown skins removed, then toasted for a crisp bite and a mellow, nutty flavour. They work well by the handful, scattered over salads or porridge, or folded into cakes and other bakes. In many places, they’re also served with drinks or included in snack mixes; pair them with dried fruit for a simple portable snack.
They provide protein and fibre as well as vitamin E, but are energy-dense, so a small handful can be satisfying. Choose an unsalted version if you want to keep the snack simple, or chop a few over yoghurt for extra crunch.
How Nutritious Is Roasted blanched almonds?
Nutrient density
Very 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 blanched almonds 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 blanched almonds Contain Allergens?
Contains these allergens:
Which Diets Is Roasted blanched almonds 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 blanched almonds Fat Profile
SATURATED
1.2g
MONOUNSATURATED
10.05g
POLYUNSATURATED
3.72g
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Nutrition data compiled from USDA FoodData Central and scientific sources.