Whole Almonds Have 20% Fewer Calories Than Previously Thought

MODESTO, Calif.Whole almonds have about 20% less calories than previously thought, according to a new study published in the American Journal of Clinical Nutrition. The findings revealed a 28-gram serving of almonds (about 23 almonds) has 129 calories versus the 160 calories currently listed on Nutrition Facts Panel.

Researchers from USDA's Agricultural Research Service (ARS) used a new method of measuring the calories in almonds, which built on traditional methods and allowed the researchers to determine the number of calories actually digested and absorbed from almonds. They found a 1-ounce serving of almonds (about 23 almonds) has 129 calories versus the 160 calories currently listed on the Nutrition Facts Panel. The results may have implications for certain other foods as well.

When an 84 gram serving of almonds was incorporated into the diet daily, the energy digestibility of the diet as a whole decreased by 5%," the researchers noted. Therefore, for individuals with energy intake between 2,000 and 3,000 calories a day the incorporation of 84 grams of almonds into the diet daily in exchange for the same number of calories from other food would result in a reduction of available calories and with a weight-reduction diet, this deficit could result in more than 1 pound of weight loss per month."

The results support previous research indicating that the fat in almonds is not absorbed as easily as the fat in most other foods, due to almonds' natural cellular structure. This implies that traditional methods of calculating calories overstate those calories coming from almonds because they do not account for the fact that fat digestibility from nuts is less than that from other foods. In fact, the same research team also recently conducted a similar study using pistachios, finding a 5% decrease in pistachios' calorie count compared to the 20% decrease in almonds.

According to Karen Lapsley, DSc, Chief Science Officer for the Almond Board of California, "This new information indicates we get fewer calories than we thought from a handful of almonds. Considering the 100-plus year history of traditional methods of nutritional analysis, this is really starting to get interesting."

The California almond industry is now working with government agencies to determine what these study results may mean for future consumer education about almonds, such as Nutrition Facts panels.