Almonds Serving: 1 ounce (about 25 almonds) Protein: 6 grams Carbohydrates: 5.5 grams Calories: 172 Fat: 14.4 grams Benefits: Almonds are loaded with the antioxidant vitamin E, so they are helpful to reduce muscle damage as well as fend off age-related diseases. Almonds also have healthy dose of important minerals such as magnesium, iron, calcium, and potassium. Almonds fat content are mostly the heart-healthy monounsaturated type.