Almonds are rich in fat. But, fat in almonds is healthy. Almonds are mainly polyunsaturated and monounsaturated fat, which are good for the heart, when consumed in moderation. They have only a small amount of saturated fat.
Fat is necessary for health
We have to consume fat. It’s vital for health. Fat is involved in energy metabolism, cell function, nutrient absorption, and hormone production. It protects organs and regulates body temperature.
Furthermore, consuming certain types of fat in moderation, such as polyunsaturated and monounsaturated fats, can help reduce LDL-cholesterol levels in the blood, lowering the risk of heart disease and stroke. Especially, when they replace saturated fat.[1]
Also, certain types of fat such as polyunsaturated fatty acids (omega-3s) may have health benefits in many diseases, such as diabetes, cancer, and autoimmune diseases.
How much fat do we need a day?
There are 4 types of fat: polyunsaturated, monounsaturated, saturated, and trans fats.
We shouldn’t consume trans fats at all. They’re very dangerous for health. Eating foods high in trans fats significantly increases the risk of heart disease. Trans fats are mainly found in highly processed products like cakes, pies, biscuits, pizzas, cookies, crackers, margarine and other spreads. Small amounts of trans fats are naturally present in animal products like milk, dairy, and meat.[2]
Eating too many saturated fats can raise LDL-cholesterol levels in the blood, increasing the risk of heart disease and stroke. Hence, the American Heart Association recommends consuming no more than 13 g of saturated fats a day.[3]
On the other hand, consuming polyunsaturated and monounsaturated fats in moderation is good for you. Replacing saturated and trans fats with polyunsaturated and monounsaturated fats is beneficial for the heart.[4]
In fact, the recommended daily intake of fats is between 20 and 35% of total calories. It means that at least 20% of our total calorie intake should come from fats.[5]
A minimum fat intake is necessary in order to ensure adequate consumption of energy, essential fatty acids, and fat-soluble vitamins. Moreover, we need healthy fats to keep HDL-cholesterol (the good one) within the normal range.
What’s the fat content of almonds?
Almonds have about 50 g of fats per 100g. A handful of almonds provides about 14 g of fat, or 18-32% of the Daily Value (DV) for a typical 2,000-calorie diet.[6]
Do almonds contain healthy fats?
Most noteworthy, almonds are particularly rich in healthy fats. They have only 4 g of saturated fat per 100g, while they have approximately 32 g of monounsaturated and 13 g of polyunsaturated fatty acids per 100g.
So, almonds consist of only 8% saturated fat, 26% polyunsaturated fat, and 66% monounsaturated fat. Hence, fat in almonds is good for you.
A handful of almonds has only 1.1 g of saturated fat. This amount is 8% of the maximum safe intake for a 2,000-calorie diet.
Either way, we should consume almonds in moderation. Even healthy fats are calorie-dense. 1 gram of fat has 9 calories, while 1 gram of carbs or protein has only 4 calories.
As almonds are high in fat, consuming too many can make you gain weight. They have too many calories.
On the other hand, consuming 1-2 handfuls of almonds a day is good for weight loss. Almonds promote satiety, as they’re rich in fiber and protein. Foods high in water, fiber, and protein are the most filling.[7]
How much fat is in other almond-based products?
All almond-based foods are rich in fat. For instance, almond butter has 55 g of fat per 100g. A tbsp has almost 9 g of fat. A tbsp of almond butter has only 1 g of saturated fat.
Almond paste has only 27.7 g of fat per 100g. You shouldn’t consume too much, though. It has too much added sugar. All other almond-based foods are low in net-carbs. They’re keto-friendly and suitable for people with diabetes.
Almond flour is also rich in fat. It has 50.2 g of fat per 100g. For comparison, whole wheat flour has less than 3 g of fat per 100g!
Almond milk has less fat than cow’s milk
Almond milk is a great plant-based alternative to cow’s milk. It’s fortified with calcium, as well as other minerals, such as iron. Also, almond milk is a good dietary source of vitamin E. Actually, almonds are the richest food in vitamin E, second only to sunflower seeds.
Most noteworthy, almond milk is pretty low in fat. It has only 1.2 g of fat per 100g. A whole 8 fl oz glass of almond milk has only 3 g of fat, of which only 0.1 g is saturated fat! Actually, almond milk has negligible amounts of saturated fat. Almond milk has only healthy fat.
In contrast, cow’s milk is particularly high in saturated fat. An 8 fl oz glass of whole milk contains 4.6 g of saturated fat, while a 2% milk contains 2.7 g of saturated fat. Hence, just a glass of cow’s milk contains up to 35% of the maximum safe amount of saturated fat for a 2,000-calorie diet!
Moreover, cow’s milk has trans fat, which is very dangerous for the heart. A glass of whole milk contains 0.3 g of trans fat.[8]
Other dairy products have much higher amounts of saturated and trans fat! We should eat them only in moderation.
You can find a wide variety of almond milks, or any other almond product, on Amazon.
Do almonds have more fat than other common nuts?
Actually, almonds have a moderate fat content, as compared to other common nuts. Macadamia nuts have the highest fat content. Also, pecans, pine nuts, Brazil nuts, hazelnuts, and walnuts have more fat per 100g than almonds.
| fat (g) per 100g | fat (g) per 1 oz | |
| macadamia nuts | 76.1 | 21.6 |
| pecans | 72 | 20.4 |
| pine nuts | 68.4 | 19.4 |
| Brazil nuts | 67 | 19 |
| hazelnuts | 62.4 | 17.7 |
| walnuts | 60.7 | 17.2 |
| almonds | 50 | 14.2 |
| peanuts | 49 | 13.9 |
| cashews | 46.4 | 13.2 |
| pistachios | 45.3 | 12.8 |
| chestnuts | 4.5 | 1.3 |
Common foods high in healthy fats
All vegetable oils are almost 100% fat. Olive oil and canola oil are the healthiest vegetable oils, though. Olive oil is rich in polyphenols, while canola oil is rich in omega-3s! Consume only small amounts, though. All vegetable oils are calorie-dense foods. Just a tbsp of any vegetable oil has almost 125 calories!
Avocado, seeds, nuts, and seafood are also good dietary sources of healthy fats. As a rule of thumb, try to consume a handful of mixed nuts and seeds a day,
In addition, soybeans, and soy products, like tofu, are high in fat and calories. Other beans are low in fat, though.
