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Deep Dive into Blue Diamond's Oven Roasted Dark Chocolate Almonds
Let’s face it: we all want a snack that satisfies our cravings without the nagging guilt of derailing our health goals. Enter Blue Diamond’s Almonds On-The-Go Dark Chocolate—an 18g, 100-calorie pack promising nutty goodness with a chocolatey twist.
But does this little bag of crunchy delight truly deserve the “guilt-free” crown, or is it just another cleverly marketed munchie?
Today we are going to take a deep dive into the nutritional nitty-gritty—fats, protein, sugar, and additives—to see if this snack passes the test or if it’s secretly plotting against your waistline or your health. Here’s the breakdown.
The Details - Nutritional Breakdown
(Approximate for 18g, 100-Calorie Pack)
- Calories: 100 kcal
- Total Fat: ~8-9g (mostly from almonds, with ~1g saturated fat)
- Protein: ~3-4g
- Carbohydrates: ~5-6g
- Fiber: ~2g
- Sugars: ~1-2g (from added sugar and cocoa dusting)
- Sodium: ~20-30mg
- Vitamin E: ~20-25% of Daily Value (DV)
- Other Nutrients: Small amounts of magnesium, calcium, and iron
The Details - Ingredients
The ingredients for Blue Diamond Dark Chocolate Cocoa Dusted Almonds, based on the most current and consistent information from Blue Diamond’s official sources and product listings, are:
- Almonds
- Sugar
- Cocoa Powder (processed with alkali)
- Corn Maltodextrin
- Natural Flavor
- Sea Salt
- Rebiana (Stevia Extract)
This list applies to the oven-roasted, cocoa-dusted variety commonly available in sizes like the 14 oz, 25 oz, and 100-calorie packs. The almonds are dusted with real cocoa powder, sweetened with a blend of sugar and stevia extract (a natural, no-calorie sweetener), and lightly salted for flavor balance. Corn maltodextrin acts as a texture enhancer and carrier for the dry coating, while “natural flavor” (unspecified) likely boosts the chocolate taste. The product is labeled peanut-free but may contain other tree nuts due to processing.
Always check the packaging for the exact batch you’re buying, as formulations can shift slightly over time, but this reflects the standard recipe as of March 14, 2025.
The Good
- Healthy Fats: Almonds are rich in monounsaturated fats, which are heart-healthy and can help reduce LDL (“bad”) cholesterol when part of a balanced diet. About 80% of the fat here is unsaturated, which is a plus.
- Protein and Fiber: The 3-4g of protein and 2g of fiber make this a satisfying snack that can help with satiety, potentially curbing overeating later.
- Vitamin E: Almonds are a great source of this antioxidant, which supports skin and immune health. You’re getting a solid chunk of your daily needs in just 18g.
- Low Sugar: With only 1-2g of sugar, this isn’t a sugar bomb like many chocolate-flavored snacks. The cocoa dusting adds flavor without piling on sweetness.
- Portion Control: At 100 calories, it’s a pre-portioned, moderate-energy snack that fits easily into most diets without breaking the calorie bank.
The Not-So-Good
- Corn Maltodextrin*: A processed carbohydrate filler derived from corn, often used to enhance texture or shelf life. While generally recognized as safe (GRAS) by the FDA, it’s a highly processed additive with little nutritional value. Some critics, including figures like RFK Jr., argue such fillers contribute to metabolic issues when overconsumed in ultraprocessed diets, though no direct evidence ties this specific use to harm.
- Natural Flavors: This vague term can encompass a wide range of substances, some derived from natural sources but often chemically processed. Under U.S. regulations, “natural flavors” don’t require detailed disclosure, raising concerns about transparency. While not inherently harmful, the lack of specificity means unregulated chemicals could be present—think trace synthetic solvents or flavor enhancers. There’s no public data on what’s in Blue Diamond’s mix, but it’s a point of contention for those wary of industry loopholes.
- Stevia Extract**: A plant-based sweetener, generally safe and FDA-approved. However, its processing can involve chemicals like ethanol or methanol, though in trace amounts deemed negligible by regulators. Some question its long-term effects, but it’s not classified as a harmful additive.
- Cocoa Processed with Alkali: Dutching reduces cocoa’s acidity but may lower some antioxidant levels. The alkali (e.g., potassium carbonate) is regulated and safe in small doses, though excessive exposure to such compounds in broader diets could be a concern for purists.
* Corn Maltodextrin
Here’s a deeper dive into corn maltodextrin in the context of the Blue Diamond Almonds On-The-Go Dark Chocolate (18g, 100-calorie pack) and how its presence might impact someone.
What Is Corn Maltodextrin?
Corn maltodextrin is a highly processed carbohydrate derived from corn starch. It’s made by cooking the starch and then treating it with enzymes or acids (a process called hydrolysis) to break it down into smaller chains of glucose molecules. The result is a white, water-soluble powder with a neutral taste, often used as a thickener, filler, or stabilizer in processed foods. In the Blue Diamond snack, it’s part of the cocoa dusting, likely added to enhance texture, bind the flavor to the almonds, and keep the coating consistent.
Presence in This Snack
The exact amount of corn maltodextrin isn’t listed separately on the nutritional info for the 18g pack (since ingredient quantities aren’t required on labels, only total nutrients), but we can infer its contribution. The ingredients list typically includes almonds, sugar, cocoa powder, corn maltodextrin, and possibly stevia or other flavorings. The total carbs in the 100-calorie pack are around 5-6g, with 2g from fiber and 1-2g from sugars. That leaves roughly 1-3g of “other carbs,” some of which is likely the maltodextrin. Given its role as a minor additive (not a primary ingredient like the almonds), it’s probably closer to 1-2g per serving—small, but not negligible.
How Might This Amount Impact Someone?
The impact of 1-2g of corn maltodextrin depends on the individual’s health context, diet, and sensitivity.
Here’s a breakdown:
1. Blood Sugar Effects
- What We Know: Maltodextrin has a high glycemic index (GI), often cited between 85-135, compared to table sugar’s 65. This means it can raise blood sugar quickly, as it’s rapidly digested into glucose.
- In This Snack: At 1-2g, the amount is tiny—far less than what you’d find in a sports drink (where it might be 10-20g). Combined with the almonds’ 2g of fiber and 8-9g of fat, which slow digestion, the blood sugar spike from this maltodextrin is likely minimal for most people. A rough estimate: it might contribute 4-8 calories (4 cal/g) and a glucose release equivalent to less than half a teaspoon of sugar.
- Impact: For a healthy person, this is unlikely to cause a noticeable spike. For someone with diabetes or insulin resistance, it’s still small enough to be manageable within a 5-6g carb serving, but they’d need to monitor their total daily carb intake. Frequent snacking on even small amounts could add up, though.
2. Gut Health Concerns
- What We Know: Some studies suggest maltodextrin (even from corn) might disrupt gut bacteria by promoting “bad” bacteria (like E. coli) over beneficial ones, potentially worsening conditions like IBS or Crohn’s. It’s also linked to biofilm formation in the gut, which could increase inflammation risk.
- In This Snack: At 1-2g, the dose is well below levels used in studies showing gut disruption (e.g., 5-10g daily in mice, scaled to human equivalents). The almonds’ fiber might even counterbalance any minor negative effects by feeding good bacteria.
- Impact: For most people, this amount is unlikely to mess with gut health noticeably. Those with sensitive digestion (e.g., IBS) might feel subtle bloating or discomfort if they’re particularly reactive, but it’s not a dealbreaker in isolation.
3. Caloric and Metabolic Angle
- What We Know: Maltodextrin provides 4 calories per gram, same as any carb. It’s often criticized for being “empty calories” with no nutritional value beyond energy.
- In This Snack: The 1-2g contributes maybe 4-8 of the 100 calories—tiny compared to the almonds’ nutrient density (Vitamin E, magnesium, etc.). It’s not driving metabolic harm here; the fat and protein from the almonds dominate the snack’s profile.
- Impact: Negligible for weight or metabolism unless someone’s eating multiple packs daily, at which point the cumulative carbs (including maltodextrin) could nudge insulin levels slightly.
4. GMO and Allergen Considerations
- What We Know: Most corn maltodextrin in the U.S. comes from genetically modified (GMO) corn. The FDA says GMO corn is safe, but some worry about long-term effects or pesticide residues. It’s also gluten-free despite being corn-based.
- In This Snack: Blue Diamond doesn’t specify non-GMO sourcing, so it’s likely GMO-derived. No gluten risk, though.
- Impact: For anti-GMO folks, this might be a reason to skip it, though 1-2g isn’t a significant exposure. No allergy concerns unless you’re hypersensitive to corn (rare).
Critical Take
The corn maltodextrin in this snack is a minor player—think of it as a pinch of processed starch dust, not a heap. The establishment (FDA, food industry) calls it safe, and at this level, it’s not spiking your blood sugar into orbit or turning your gut into a bacterial warzone. But it’s not adding anything beneficial either—just a cheap trick to make the cocoa stick. If you’re hyper-vigilant about processed additives, it’s a small ding against an otherwise decent snack. For the average person? It’s fine in this dose. The almonds are doing the heavy lifting here, health-wise.
Bottom Line
For an 18g pack, the 1-2g of corn maltodextrin might give a tiny glucose nudge (less than a grape’s worth) and could mildly annoy a super-sensitive gut, but it’s not a health bomb. Context matters: one pack won’t hurt, but if you’re munching these all day—or pairing them with other maltodextrin-heavy foods—the effects could creep up. Got diabetes or IBS? Test your response, but this amount alone won’t likely ruin your day.
** Stevia Extract
Here’s a detailed look at stevia extract in the context of the Blue Diamond Almonds On-The-Go Dark Chocolate (18g, 100-calorie pack), similar to the corn maltodextrin breakdown. Let’s explore what stevia extract is, estimate its presence in this snack, and assess how that amount might impact someone, tying it into the nutritional profile we’ve already discussed.
What Is Stevia Extract?
Stevia extract comes from the leaves of the Stevia rebaudiana plant, a South American shrub. It’s a natural sweetener, processed to isolate compounds called steviol glycosides (like rebaudioside A or stevioside), which are 200-300 times sweeter than sugar but contribute zero calories. In foods like this snack, it’s used to boost sweetness without adding sugar or calories. The cocoa dusting here lists sugar, cocoa powder, corn maltodextrin, and often stevia extract (depending on the formulation), suggesting it’s a minor flavor enhancer.
Presence in This Snack
Stevia extract isn’t quantified on nutrition labels because it’s a zero-calorie sweetener, and its amount is tiny due to its intense sweetness. In an 18g pack with 1-2g of sugar (4-8 calories) and total carbs of 5-6g, the stevia extract likely replaces additional sugar that would’ve been needed for flavor. Industry standards for stevia in snacks like this suggest usage in the range of 0.01-0.05g per serving—let’s estimate around 0.02-0.03g (20-30mg) here. That’s a speck, but enough to tweak the taste alongside the sugar and cocoa.
How Might This Amount Impact Someone?
At 20-30mg, stevia extract’s effects depend on individual health, tolerance, and dietary habits. Here’s the breakdown:
1. Blood Sugar Effects
- What We Know: Stevia is zero-calorie and has a glycemic index of 0, meaning it doesn’t raise blood sugar. Some studies even suggest steviol glycosides might improve insulin sensitivity slightly, though this is dose-dependent and debated.
- In This Snack: At 20-30mg, it’s not contributing carbs or calories (unlike the 1-2g of sugar or maltodextrin). It’s just amplifying sweetness, letting the snack stay low-sugar (1-2g). The almonds’ fat and fiber still dominate digestion speed.
- Impact: No blood sugar spike—great for diabetics or anyone watching carbs. If there’s any insulin benefit, it’s negligible at this trace amount. It’s a win for keeping the snack “lighter” without artificial sweeteners’ baggage.
2. Gut Health Concerns
- What We Know: Stevia’s impact on gut health is mixed. Lab studies show steviol glycosides aren’t digested by humans—they pass to the colon, where gut bacteria break them down into steviol. High doses (e.g., 750-1500mg/day) might alter gut microbiota or cause mild laxative effects, but human data is inconclusive at typical levels.
- In This Snack: At 20-30mg, this is way below levels linked to gut changes (the FDA’s Acceptable Daily Intake is 4mg/kg body weight, or ~280mg for a 70kg person). The almonds’ 2g of fiber likely outweighs any minor microbial nudge from stevia.
- Impact: Most people won’t notice a thing. Sensitive guts (e.g., IBS) might react to stevia with bloating or discomfort, but at this dose, it’s unlikely unless you’re eating dozens of packs daily.
3. Taste and Overconsumption Risk
- What We Know: Stevia can have a bitter, licorice-like aftertaste at higher concentrations, though refined extracts (like rebaudioside A) minimize this. Some argue sweeteners (even natural ones) might trick the brain into craving more sweets, though evidence is shaky.
- In This Snack: The 20-30mg is subtle, blended with sugar and cocoa to avoid bitterness. It’s not the dominant flavor—almonds and cocoa lead—so it’s unlikely to overstimulate sweet cravings.
- Impact: Taste-wise, it’s a non-issue here; it’s too small to taste “off” or trigger a sugar binge. If you love the flavor, great—if not, you won’t notice it.
4. Safety and Controversy
- What We Know: The FDA deems purified steviol glycosides “Generally Recognized as Safe” (GRAS). Early concerns about crude stevia (potential fertility or cancer risks in rats) don’t apply to modern extracts. Still, some purists dislike its processing (chemical solvents like ethanol are often used).
- In This Snack: Blue Diamond likely uses a commercial-grade extract, not raw leaves, so it’s FDA-approved stuff. At 20-30mg, it’s a drop in the bucket compared to the ADI (~100-200x below the limit).
- Impact: Safe for nearly everyone—pregnant folks, kids, etc.—unless you’re allergic to stevia (super rare). Anti-processed-food folks might grumble, but it’s not a health red flag here.
Critical Take
Stevia extract in this snack is a bit player—a natural sweetener sprinkle that keeps sugar low without synthetic vibes (looking at you, aspartame). The establishment loves it as a “healthy” alternative, and at 20-30mg, it’s not rocking the boat: no calories, no sugar crash, no gut meltdown. Skeptics might say it’s still “processed” or question long-term sweetener effects, but the dose here is so small it’s practically a non-event. The almonds’ nutrients still steal the show; stevia’s just along for the ride.
Bottom Line
For an 18g pack, the 20-30mg of stevia extract is a guilt-free helper—keeping sweetness up and calories down with no real downsides. It might mildly annoy a hypersensitive gut or turn off hardcore naturalists, but for most, it’s a harmless boost to the cocoa vibe. Diabetics rejoice, sugar-phobes relax—it passes the “crunch test” on this front. Just don’t expect it to cure your sweet tooth!
Is It "Good for You"?
It depends on context:
- Yes, if…: You’re looking for a nutrient-dense, satisfying snack to replace something less healthy (like candy or chips). The fats, protein, fiber, and Vitamin E make it a solid choice for most people, especially in moderation.
- Maybe not, if…: You’re highly sensitive to processed ingredients, watching calories closely, or need a low-fat option (e.g., for specific medical conditions).
Critical Take
The “dark chocolate” angle is more marketing than substance—don’t expect the polyphenol benefits of pure dark chocolate here; it’s just cocoa powder with some sugar and flavoring. That said, almonds themselves are a nutritional powerhouse, and this version doesn’t ruin that with excessive junk. Compared to the establishment narrative of “superfood” hype, it’s not a miracle cure, but it’s far from a villain either. They’re a reasonable treat, especially if you’re dodging the “harmful additives” RFK Jr. rails against, like those in sugary cereals or neon candies. Still, they’re not pristine—those processed extras nudge them out of “whole food” territory.
If you’re hardcore about avoiding additives, check out the Blue Diamond Almonds Lightly Salted Snack Nuts – or, if you like your chocolate, and want to eat it too, feel free to let Blue Diamond know you’d rather they removed the offending chemicals. Their official X (Twitter) account is @BlueDiamond
Verdict
Yes, Blue Diamond Almonds On-The-Go Dark Chocolate snacks are “good for you” in the sense that they offer nutritional benefits from almonds and a hint of cocoa antioxidants, with less guilt than typical sweets, so they make the cut for our Healthy Vending options. They’re a satisfying, relatively healthy treat, especially if you’re craving something chocolatey without derailing a balanced diet.
Enjoy it!
