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Almonds (Raw, Unsalted) Nutrition Facts

Whole raw almonds provide unsaturated fat, protein, fiber, magnesium, calcium, and vitamin E. Their fat, protein, and firm structure can make a carbohydrate-based snack more substantial, but this does not guarantee a specific blood-glucose effect for every meal.

Calories626

Protein21.5 g

Carbs20 g

Fat51.1 g

ProteinCarbsFat

Nutrition for 100 g

Calories626 kcal

Protein21.5 g

Total Fat51.1 g

Carbohydrates20 g

Fiber10.8 g

Sodium0 mg

Total Sugars4.35 g

Source: USDA FoodData Central, record 2346393

Nutrients

Full nutrient profile

Proximates

Water4.261 g

Nitrogen4.141 g

Protein21.45038 g

Total lipid (fat)51.09 g

Ash3.164 g

Carbohydrates

Carbohydrate, by difference20.03462 g

Fiber, total dietary10.78 g

Starch0.72 g

Fructose0.11 g

Galactose0.07 g

Sucrose3.95 g

Glucose0.17 g

Maltose0.04 g

Lactose0 g

Sugars, Total4.35 g

Minerals

Calcium, Ca253.6 mg

Iron, Fe3.741 mg

Magnesium, Mg257.6 mg

Phosphorus, P502.9 mg

Potassium, K732.8 mg

Sodium, Na0 mg

Zinc, Zn2.865 mg

Copper, Cu0.9104 mg

Manganese, Mn2.149 mg

Molybdenum, Mo45.28 ug

Selenium, Se4.1 ug

Vitamins and other components

Thiamin0.1605 mg

Niacin3.77 mg

Vitamin B-60.1008 mg

Biotin57.01 ug

Vitamin K (phylloquinone)0 ug

Vitamin K (Dihydrophylloquinone)0 ug

Vitamin K (Menaquinone-4)0 ug

Choline, total52.1 mg

Betaine0.5 mg

Vitamin D (D2 + D3)0 ug

Vitamin D (D2 + D3), International Units0 iu

Vitamin A, IU2 iu

Folate, food44 ug

Riboflavin1.138 mg

Folate, total44 ug

Tocopherol, delta0.07 mg

Tocopherol, beta0.23 mg

Tocopherol, gamma0.64 mg

Pantothenic acid0.471 mg

Vitamin E (alpha-tocopherol)25.63 mg

Folate, DFE44 ug

Folic acid0 ug

Vitamin C, total ascorbic acid0 mg

Vitamin A, RAE0 ug

Carotene, beta1 ug

Carotene, alpha0 ug

Retinol0 ug

Vitamin B-120 ug

Lutein + zeaxanthin1 ug

Cryptoxanthin, beta0 ug

Lycopene0 ug

Vitamin E, added0 mg

Vitamin B-12, added0 ug

Lipids

Fatty acids, total saturated3.785 g

Fatty acids, total monounsaturated31.314 g

Fatty acids, total polyunsaturated11.18 g

PUFA 20:40 g

SFA 13:00 g

MUFA 22:10 g

SFA 8:00 g

PUFA 22:6 n-3 (DHA)0 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

MUFA 24:1 c0 g

SFA 24:00 g

SFA 4:00 g

SFA 6:00 g

PUFA 18:3 n-3 c,c,c (ALA)0.003 g

MUFA 18:1 c31.294 g

PUFA 18:2 n-6 c,c12.32 g

MUFA 17:10.013 g

MUFA 16:10.239 g

SFA 17:00.004 g

SFA 22:00.001 g

SFA 14:00.003 g

Cholesterol0 mg

Fatty acids, total trans0.015 g

MUFA 20:10.005 g

Fatty acids, total trans-polyenoic0.003 g

SFA 16:03.083 g

SFA 18:00.704 g

SFA 20:00.007 g

MUFA 18:131.294 g

PUFA 18:212.324 g

PUFA 18:30.003 g

Beta-sitosterol130 mg

TFA 18:2 t not further defined0.003 g

PUFA 18:2 CLAs0.002 g

PUFA 20:2 n-6 c,c0.002 g

MUFA 16:1 c0.227 g

PUFA 18:3 n-6 c,c,c0 g

PUFA 20:30 g

SFA 15:00 g

TFA 18:1 t0 g

SFA 10:00 g

PUFA 18:40 g

Stigmasterol4 mg

TFA 16:1 t0.012 g

MUFA 14:10 g

SFA 12:00 g

Campesterol5 mg

Fatty acids, total trans-monoenoic0.012 g

MUFA 15:10 g

Amino acids

Tryptophan0.208 g

Threonine0.608 g

Isoleucine0.774 g

Leucine1.488 g

Lysine0.618 g

Methionine0.154 g

Phenylalanine1.198 g

Tyrosine0.63 g

Valine0.916 g

Arginine2.464 g

Histidine0.548 g

Alanine0.98 g

Aspartic acid2.402 g

Glutamic acid4.248 g

Glycine1.434 g

Proline1.314 g

Serine0.99 g

Hydroxyproline0 g

Cysteine0.5 g

Cystine0.215 g

Other bioactive components

Alcohol, ethyl0 g

Caffeine0 mg

Theobromine0 mg

Interesting fact

A Cup Is Two Days of E

One cup of whole raw almonds (143 g) carries 36.65 mg of alpha-tocopherol, about two and a half times the 15 mg Daily Value for vitamin E. Almonds store that vitamin E in their fat, so it rides along with the nut's oil rather than washing out.

Source: NIH Office of Dietary Supplements

More about allergens

Contains Tree nuts as an intrinsic ingredient. Cross-contact is still possible in packaged products made on shared equipment. Check the actual package and manufacturer warning.

Practical guidance

How to choose and store Almonds (Raw, Unsalted)

How to choose

Choose plump, evenly coloured almonds with no shrivelling. A fresh, faintly sweet smell means they are good; a sharp, bitter or paint-like smell means the oils have gone rancid.