11 forms & preparations
Dietary labels are inferred automatically from Nuts, almonds's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 30/100
How many beneficial nutrients Nuts, almonds delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Nuts, almonds come from — the split across carbs, fat & protein.
14% from carbs
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Carbs 14%21.7 g per serving
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Fat 72%49.4 g per serving
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Protein 14%21.2 g per serving
What Nuts, almonds is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 21.7 g | |
| Dietary Fiber | 12.2 g | |
| Starch | 0.7 g | — |
| Total Sugars | 3.9 g | — |
| Sucrose | 3.6 g | — |
| Glucose | 0.1 g | — |
| Fructose | 0.1 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.0 g | — |
| Galactose | 0.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 49.4 g | |
| Saturated Fat | 3.7 g | |
| Monounsaturated Fat | 30.9 g | — |
| Polyunsaturated Fat | 12.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 6.0 mg | — |
| Omega-6 Fatty Acids | 12,061.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 6.0 mg | — |
| Palmitic Acid | 3,044.0 mg | — |
| Stearic Acid | 658.0 mg | — |
| Arachidic Acid | 13.0 mg | — |
| Behenic Acid | 2.0 mg | — |
| Palmitoleic Acid | 243.0 mg | — |
| Oleic Acid | 30,611.0 mg | — |
| Gadoleic Acid | 10.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Nervonic Acid | 0.0 mg | — |
| Linoleic Acid | 12,061.0 mg | — |
| alpha-Linolenic Acid (ALA) | 6.0 mg | — |
| gamma-Linolenic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 21.2 g | |
| Histidine | 557.0 mg | — |
| Isoleucine | 702.0 mg | — |
| Leucine | 1,488.0 mg | — |
| Lysine | 580.0 mg | — |
| Methionine | 151.0 mg | — |
| Phenylalanine | 1,120.0 mg | — |
| Threonine | 598.0 mg | — |
| Tryptophan | 214.0 mg | — |
| Valine | 817.0 mg | — |
| Alanine | 1,027.0 mg | — |
| Arginine | 2,446.0 mg | — |
| Aspartic Acid | 2,911.0 mg | — |
| Cystine | 189.0 mg | — |
| Glutamic Acid | 6,810.0 mg | — |
| Glycine | 1,469.0 mg | — |
| Proline | 1,032.0 mg | — |
| Serine | 948.0 mg | — |
| Tyrosine | 452.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 26.2 mg | |
| Vitamin K | 0.0 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 1.0 mg | |
| Niacin (B3) | 3.4 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 50.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.5 mg | |
| Choline | 52.1 mg | |
| Betaine | 0.5 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 264.0 mg | |
| Iron | 3.7 mg | |
| Magnesium | 268.0 mg | |
| Phosphorus | 484.0 mg | |
| Potassium | 705.0 mg | |
| Sodium | 1.0 mg | |
| Zinc | 3.1 mg | |
| Copper | 1.0 mg | |
| Manganese | 2.3 mg | |
| Selenium | 2.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Campesterol | 5.0 mg | — |
| Stigmasterol | 4.0 mg | — |
| Beta-sitosterol | 132.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 3.0 g | — |
About Nuts, almonds
Almonds are among the most popular tree nuts in the world, eaten raw, roasted, slivered over dishes, or ground into flour and milk. Crisp and faintly sweet, they're as much a baking staple as a snack.
They're nutrient-dense in the best sense: rich in heart-healthy monounsaturated fats, one of the best food sources of vitamin E, and a solid provider of magnesium, protein and fiber. That richness makes them very calorie-dense — around 580 per 100 grams — so they reward eating by the handful rather than the bagful.
Because the fat, protein and fiber come together, almonds are filling and have little effect on blood sugar, which is part of why a small handful makes such a satisfying snack.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Nuts, almonds?
There are 575 calories in 100 g of Nuts, almonds, or about 163 calories in 1 oz (23 whole kernels) (28 g).
How much protein is in Nuts, almonds?
Nuts, almonds contains 21.2 g of protein per 100 g.
How many carbs are in Nuts, almonds?
Nuts, almonds has 21.7 g of carbohydrates per 100 g.
How much fat is in Nuts, almonds?
Nuts, almonds provides 49.4 g of total fat per 100 g.
What is Nuts, almonds a good source of?
Nuts, almonds is an excellent source of Vitamin E (175% DV), Copper (111% DV), Manganese (99% DV), Riboflavin (B2) (78% DV), Magnesium (64% DV) and Dietary Fiber (44% DV) and a good source of Thiamin (B1), Potassium and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.
