How many exactly are the 10 almonds calories? What really is nutrition in 10 almonds? Find out 10 almonds nutrition facts and their calories in this blog.
Almonds are highly beneficial for our health and should be added in our diet. They are rich in vitamins, minerals, essential fatty acids, and secondary metabolites required by our body for growth and building an immune system. However, almonds are also high in calories, so eating almonds in a controlled portion is advised.
Studies have shown that eating 50 grams or more almonds per week can yield good health results. There has been the tradition of consuming one fist of almonds daily to maintain a healthy life. Since a fist of a human adult may differ, we are assuming that a fist can accommodate 5 to 10 almonds.
Ideally, you can have 5 or 10 almonds served in your mid-morning or evening time. Let’s see how much the 10 almonds calories and 10 almonds nutrition facts are?
10 Almonds Calories
Here we have measured the weight of almonds as 11 grams and 5 almonds as 5 grams. The weight of 1 almond showed 0 as the minor count of the weight machine was insufficient to measure below 1 gram. Hence, we have assumed as the weight of 1 almond as 1 gram and, therefore, the weight of 10 almonds as 10 grams.
Accordingly, we have calculated 10 almonds calories and 10 almonds nutrition facts based on IFCT database. These values are provided below for your ready reference. Calories in 10 almonds is 60 kcal; however, it may vary on the quality of almonds.
10 Almonds Nutrition Facts Compared With Male And Female RDA
Serving – 10 almonds, approximately 10 grams
Calories in 10 Almonds
a. Calories in almonds are 60.88 kCal; as much as 3.04 % of male DRI of 2000 kCal. Further, it can attain 4.06 % of female DRI of 1500 kCal.
b. Protein forms 12.09 % of the calories
c. Carbs form 1.97 % of the calories in almonds.
d. Fats form 86.48 % of the calories.
Macros in 10 Almonds
a. Protein in almonds – 1.84 gm, particularly 2.45 % of male DRI of 75 gm. Therefore, it can complete 3.27 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in almonds – 0.30 gm, therefore, is 0.11 % of male DRI of 275 gm. Thus, it can achieve 0.15 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.
c. Fats in almonds – 5.85 gm, notably 8.77 % of male DRI of 66.67 gm. As a result, a woman gets 11.70 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in almonds – 1.31 gm, thus is 3.45 % of male DRI of 38 gm. On the other hand, females get 5.24 % of female DRI of 25 gm.
e. Soluble Fibre – 0.25 gm, particularly 2.50 % of male DRI of 10 gm. Additionally, females will get 2.54 % of female DRI of 9.86 gm.
f. Total Free Sugar – 0.22 gm, which is not only 0.37 % of male DRI of 60 gm but also 0.44 % of female DRI of 50 gm.
Vitamins in 10 Almonds
a. Vitamin A – 0.00 mcg, as much as 0.00 % of male DRI of 900 mcg. Furthermore, women can get 0.00 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.02 mg, particularly 1.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 1.82 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.03 mg, therefore, is 2.31 % of male DRI of 1.3 mg. Besides, women also get 2.73 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.37 mg, notably 2.31 % of male DRI of 16 mg and 2.64 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.01 mg, thus is 0.77 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.24 mcg, therefore, is 0.80 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 3.65 mcg, as much as 0.91 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 0.07 mg, therefore, is 0.08 % of male DRI of 90 mg. Further, it is 0.09 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.16 mcg, notably 3.20 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 2.59 mg, thus is 17.27 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.84 mcg, as much as 0.70 % of male DRI of 120 mcg and 0.93 % of female DRI of 90 mcg.
Minerals in 10 Almonds
a. Calcium – 22.80 mg, particularly 2.28 % of DRI of 1000 mg for males and females.
b. Phosphorus – 44.60 mg, therefore, is 6.37 % of DRI of 700 mg for males and females.
c. Iron – 0.46 mg, notably 5.75 % of male DRI of 8 mg and 2.56 % of female DRI of 18 mg.
d. Magnesium – 31.80 mg, thus is 7.95 % of male DRI of 400 mg and 10.26 % of female DRI of 310 mg.
e. Copper – 108.00 mcg, as much as 12.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.25 mg, particularly 10.87 % of male DRI of 2.3 mg and 13.89 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.35 mg, notably 3.18 % of male DRI of 11 mg. At the same time, women get 4.38 % of female DRI of 8 mg.
i. Chromium – 0.60 mcg, thus is 1.71 % of male DRI of 35 mcg. Besides, women too get 2.40 % of female DRI of 25 mcg.
j. Selenium – 0.36 mcg, as much as 0.65 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 69.90 mg, as much as 1.49 % of DRI of 4700 mg for males and females.
m. Sodium – 0.15 mg, particularly 0.01 % of DRI of 1500 mg for males and females.
n. Omega 3 – 3.20 mg, therefore, is 0.53 % of DRI of 600 mg for males and females,
o. Omega 6 – 1,318.30 mg, not only 219.72 % of DRI of 600 mg for males and females.
Values of RDA are for a healthy adult aged between 19 to 50 years, energy requirements may change as per gender, age and physical activities. 10 almonds calories and its nutrition are based on IFCT data and may vary. Readers are advised to review their calorie requirements with an expert before adding almonds.