Know what’s on your plate
Almond
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 579 kcal —
- Protein 21 g 42%
- Carbohydrate 9.1 g 3%
- Fat 50 g 64%
- Saturated fat 3.8 g 19%
- Fibre 13 g 45%
- Sugars 4.4 g —
- Sodium 1 mg 0%
- 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 25.6 mg 171%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.21 mg 17%
- Riboflavin (B2) 1.1 mg 88%
- Niacin (B3) 3.6 mg 23%
- Pantothenic acid (B5) 0.47 mg 9%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 44 µg 11%
- Vitamin B12 0 µg 0%
- Choline 52.1 mg 9%
Minerals
- Calcium 269 mg 21%
- Iron 3.7 mg 21%
- Magnesium 270 mg 64%
- Phosphorus 481 mg 38%
- Potassium 733 mg 16%
- Zinc 3.1 mg 28%
- Copper 1 mg 115%
- Manganese 2.2 mg 95%
- Selenium 4.1 µg 7%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 579 | 21 g | 9.1 g | 50 g |
| 1 × cup, whole | 143 g | 828 | 30 g | 13 g | 71 g |
| 1 × cup, sliced | 92 g | 533 | 20 g | 8.3 g | 46 g |
| 1 × cup, slivered | 108 g | 625 | 23 g | 9.8 g | 54 g |
| 1 × cup, ground | 95 g | 550 | 20 g | 8.6 g | 47 g |
| 1 × oz (23 whole kernels) | 28.4 g | 164 | 6 g | 2.6 g | 14 g |
| 1 × almond | 1.2 g | 7 | 0.3 g | 0.1 g | 0.6 g |
| 2 × cup, whole | 286 g | 1656 | 61 g | 26 g | 143 g |
| ½ × cup, whole | 71.5 g | 414 | 15 g | 6.5 g | 36 g |
| 3 × cup, whole | 429 g | 2484 | 91 g | 39 g | 214 g |
| 4 × cup, whole | 572 g | 3312 | 121 g | 52 g | 286 g |
Similar foods
- Almond butterplain, with salt added614 kcal / 100 g
- Almond milkunsweetened, shelf stable15 kcal / 100 g
- Almond flour612 kcal / 100 g
- Almond mealpartially defatted408 kcal / 100 g
- Almond oil884 kcal / 100 g
- Hazelnut661 kcal / 100 g
- Almond kernelwith skin643 kcal / 100 g
- Sweet almondsdried628 kcal / 100 g
- Almond paste458 kcal / 100 g
- Toasted almonds579 kcal / 100 g
Questions about Almond
How many almonds is a sensible snack portion?
A small handful—about 23 whole almonds or 30 g—is a practical portion. It provides 174 kcal and 3.8 g of fibre.
How do you toast almonds without burning them?
Spread them in one layer on a baking tray and bake at 175 °C for about 8–10 minutes, stirring once; they keep browning briefly after you take them out. For a frying pan, use medium heat and stir for 3–5 minutes.
Do you need to soak almonds before eating them?
No: you can eat them straight from the packet. Soaking overnight softens them and loosens the skins, which can make them easier to blend into sauces or almond milk.
How should you store almonds to keep them fresh?
Keep them in an airtight container in a cool, dark cupboard, away from the oven and sunlight. For longer storage, refrigerate or freeze them; let frozen almonds come to room temperature before opening the container to reduce condensation.
What can you make with almonds besides eating them whole?
Chopped or flaked almonds add crunch to porridge, salads and roast vegetables; ground almonds are used in frangipane, macarons and many cakes. Blend almonds with water and strain them to make almond milk.
Can you substitute ground almonds for plain flour in a cake?
Not as a direct one-for-one swap: ground almonds contain much more fat and no gluten, so cakes can turn out denser and more fragile. Choose a recipe written for ground almonds, such as an almond cake or frangipane tart.
Are almonds actually nuts?
Botanically, an almond is the seed inside the stone of the almond fruit, so it is a drupe rather than a true nut. In cooking and everyday shopping, though, it is treated as a nut.
Can you eat almonds raw, and are they safe for young children?
Sweet almonds sold for eating can be eaten raw; bitter almonds are different and should not be eaten unless commercially processed for food. Whole almonds are a choking hazard for young children, so offer them finely ground or as smooth almond butter instead.
Source: USDA FoodData Central 170567 · per 100 g · carbohydrate per EU label, fibre excluded
