Calories in Sliced Almonds

Almonds, like other nuts, contain a significant number of calories, but they're also a good source of protein, fiber and heart-healthy unsaturated fats and omega-3 fatty acids.

A 25-g serving of dry-roasted sliced almonds without added salt contains 149 calories, 13.01 g of fat, 5.3 g of carbohydrate, 5.26 g of protein, 2.7 g of fiber, 1 g of saturated fat and 1 mg of sodium. The calorie composition is approximately 79 percent fat, 14 percent protein and 7 percent carbohydrate.

The same serving of sliced almonds offers 39.7 percent of the vitamin E, 18.6 percent of the riboflavin, 16.9 percent of the phosphorus, 16.7 percent of the magnesium, 5.6 percent of the niacin, 5.3 percent of the iron and 5.2 percent of the calcium that the Food and Nutrition Board of the Institute of Medicine advises adults to consume daily.

Although almonds are calorically dense and high in fat, they have a role in a healthy diet. Several large studies have shown a 30 to 50 percent decreased risk of heart disease, heart attack and sudden cardiac death associated with eating nuts several times a week.

How to Roast Sliced Almonds

Roasting almonds extracts the natural oils of the nut and results in a rich, nutty flavor. Using an oven to roast almonds is the easiest and most commonly used method.

Step 1
Preheat an oven to 350 degrees. Almonds can be toasted at a lower temperature, however this will take much longer. Roasting at a higher temperature will burn the nuts, producing an undesirable flavor.

Step 2
Place sliced almonds on an ungreased baking sheet in a single layer. Natural oils in the almonds will be extracted during cooking, thus no additional oil is needed.

Step 3
Almonds should be roasted for 10 to 15 minutes. Almonds will need to be turned frequently using a spatula to avoid burning on either side.

Are Almonds Good for Your Diet?

Almonds are satisfying and full of nutrients to support good health. In fact, adding almonds to your diet is unlikely to cause weight gain while reducing your risk of developing certain diseases.

Weight Control

When trying to lose weight, you usually choose foods low in calories. Almonds may be calorie dense, but researchers from Purdue University found that consuming an extra 360 calories per day in almonds does not lead to significant weight gain. In a study published in the "British Journal of Nutrition," 20 women who consumed the extra almond calories for 10 weeks naturally compensated for the extra by eating fewer calories overall. In addition, the dieters did not absorb all of the almonds' calories, further contributing to the lack of weight gain.

Healthy Fats

Most of the fat in almonds is unsaturated -- the type that supports good health. Even when dieting, you need 20 to 35 percent of your calories to come from fats. Choosing unsaturated fats instead of saturated or trans fats for this 20 to 35 percent of calories can help reduce your risk of heart disease. A study in the journal "Circulation," found that choosing almonds over an alternative whole-grain snack helps lower cholesterol levels, partly because of the monounsaturated fats found in the nuts.

Fiber and Protein

Almonds contain 3 g of fiber per ounce. Fiber improves your digestion, helps with colon health and also contributes to lower cholesterol levels. You also get 6 g of protein in 1 oz. of almonds to support retention of lean muscle mass and feelings of satiation.

Minerals

Almonds contain nine minerals -- including 74 mg of calcium, 136 mg of phosphorus and 75 mg of magnesium. These minerals help you maintain healthy bone density. Almonds are also a source of several trace minerals, including manganese, selenium, zinc and copper.

Vitamin E

In a 1-oz. serving of almonds, you get 35 percent of the recommended daily value for vitamin E. Vitamin E acts as an antioxidant, scavenging disease-causing free radicals from the body. Adequate amounts of vitamin E can help reduce your risk of heart attack, cataracts and some cancers. Vitamin E also plays a role in supporting a healthy immune system.