Almonds: Mrigendra Foods PVT LTDThese almonds are a good source of healthy fats, fiber, and protein. They're also packed with vitamin E, calcium, and iron. For 100g, it has 597 kcal, which is calorie-dense, so watch your portion size. Benefits: 1. High in healthy fats: Almonds are rich in monounsaturated fats, which can help lower bad cholesterol levels. 2. Good source of fiber: The 12g of fiber per 100g can help you feel full and satisfied, and can also help regulate blood sugar levels. 3. High in Vitamin E: 26mg of Vitamin E is great for antioxidant protection. Concerns: 1. Calorie density: At 597 kcal per 100g, it's easy to overeat. Stick to a small handful (about 1 ounce) as a serving. 2. High fat content: While the fats are healthy, the 53g per 100g is high. Balance your fat intake from other sources. Overall, almonds are a healthy snack. Be mindful of portion sizes due to their calorie density. If you're looking for a lower-calorie snack, consider other nuts like pistachios or edamame.