An almond is actually the seed found inside the fruit of the almond tree. This fruit contains a hard outer shell — much like a pit — that protects the almond seed within. While almonds are technically seeds, they are commonly known and eaten as nuts.

For thousands of years, people across the world have enjoyed almonds, using them in countless dishes and even as flavoring in drinks.

If you’re looking to add something nutritious to your diet, a small handful of almonds every now and then can bring surprising health benefits.

Nutrition

Like many nuts, almonds provide plenty of nutrients.

Nutrients per serving

An ounce of whole almonds contains:

Calories: 164
Protein: 6 grams
Fat: 14 grams
Carbohydrates: 6 grams
Dietary fiber: 4 grams
Sugar: 1 gram

Almonds are also an excellent source of vitamins and minerals such as:

Vitamin E
Vitamin B2
Magnesium
Phosphorus
Potassium

Portion size

It’s easy to eat too many, which could mean you’re getting more calories and fat than you need. A healthy serving is 1/4 cup, or about 23 almonds.