Know what’s on your plate
Almond
Calories & nutrition facts
blanched
Nutrition facts
Per 100 g% DV- Calories 590 kcal —
- Protein 21 g 43%
- Carbohydrate 8.8 g 3%
- Fat 53 g 67%
- Saturated fat 4 g 20%
- Fibre 9.9 g 35%
- Sugars 4.6 g —
- Sodium 19 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 23.8 mg 158%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.19 mg 16%
- Riboflavin (B2) 0.71 mg 55%
- Niacin (B3) 3.5 mg 22%
- Pantothenic acid (B5) 0.31 mg 6%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 49 µg 12%
- Vitamin B12 0 µg 0%
- Choline 52.1 mg 9%
Minerals
- Calcium 236 mg 18%
- Iron 3.3 mg 18%
- Magnesium 268 mg 64%
- Phosphorus 481 mg 38%
- Potassium 659 mg 14%
- Zinc 3 mg 27%
- Copper 1 mg 114%
- Manganese 1.8 mg 80%
- Selenium 3.2 µg 6%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 590 | 21 g | 8.8 g | 53 g |
| 1 × cup whole kernels | 145 g | 856 | 31 g | 13 g | 76 g |
| 1 × tbsp | 9.1 g | 54 | 1.9 g | 0.8 g | 4.8 g |
| 1 × oz | 28.4 g | 167 | 6.1 g | 2.5 g | 15 g |
| 2 × cup whole kernels | 290 g | 1711 | 62 g | 25 g | 152 g |
| ½ × cup whole kernels | 72.5 g | 428 | 16 g | 6.4 g | 38 g |
| 3 × cup whole kernels | 435 g | 2567 | 93 g | 38 g | 229 g |
| 4 × cup whole kernels | 580 g | 3422 | 124 g | 51 g | 305 g |
Similar foods
- Almond butterplain, with salt added614 kcal / 100 g
- Almond mealpartially defatted408 kcal / 100 g
- Sweet almondblanched544 kcal / 100 g
- Almond kernelwith skin643 kcal / 100 g
- Blanched unsalted almonds631 kcal / 100 g
- Hazelnuts or filbertsblanched629 kcal / 100 g
- Toasted almondsunblanched589 kcal / 100 g
- Oil roasted almondsblanched613 kcal / 100 g
- Blanched salted almonds631 kcal / 100 g
- Almond paste458 kcal / 100 g
Questions about Almond
How do you roast almonds in the oven?
Spread them in a single layer and roast at 160°C for 8–12 minutes, stirring once; take them out when fragrant, as they continue to darken a little on the hot tray.
How do you blanch almonds and remove their skins?
Drop them into boiling water for about 1 minute, drain and rinse with cold water, then pinch each almond: the skin should slip off. Dry them thoroughly before storing or using them in a recipe.
How should you store almonds?
Keep them in an airtight container in a cool, dark place. For longer storage, refrigerate or freeze them; let frozen almonds come to room temperature while still sealed to prevent condensation.
What can you make with almonds?
Use ground almonds in frangipane for tarts, bake them into biscotti, or scatter toasted flaked almonds over pilaf and roasted aubergine. A spoonful of almond butter also works well in porridge or a smoothie.
Can you use ground almonds instead of plain flour?
Not as a straight swap in most cakes or bread: ground almonds lack gluten and add more fat and moisture, so the texture can turn dense or crumbly. Use a recipe written for ground almonds, such as a flourless almond cake.
How can you tell if almonds have gone rancid?
Taste one: fresh almonds are mild and nutty, while rancid ones can smell like old oil and taste bitter or stale. Discard them if they have an unpleasant smell, taste or visible mould.
Are almonds actually nuts?
They are the edible seed inside the fruit of the almond tree, which is related to peaches and other stone fruits. The hard shell is the stone; the papery brown skin around the kernel is edible.
Are whole almonds safe for young children?
Whole almonds are a choking risk for young children. Offer them finely ground or as a smooth paste instead, and remember that almonds can cause serious allergic reactions.
Source: USDA FoodData Central 170568 · per 100 g · carbohydrate per EU label, fibre excluded
