Know what’s on your plate
Almonds
Calories & nutrition facts
dry roasted, with salt added
Nutrition facts
Per 100 g% DV- Calories 598 kcal —
- Protein 21 g 42%
- Carbohydrate 10 g 4%
- Fat 53 g 67%
- Saturated fat 4.1 g 20%
- Fibre 11 g 39%
- Sugars 4.9 g —
- Sodium 234 mg 10%
- 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 23.9 mg 159%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.08 mg 6%
- Riboflavin (B2) 1.2 mg 92%
- Niacin (B3) 3.6 mg 23%
- Pantothenic acid (B5) 0.32 mg 6%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 55 µg 14%
- Vitamin B12 0 µg 0%
- Choline 52.1 mg 9%
Minerals
- Calcium 268 mg 21%
- Iron 3.7 mg 21%
- Magnesium 279 mg 66%
- Phosphorus 471 mg 38%
- Potassium 713 mg 15%
- Zinc 3.3 mg 30%
- Copper 1.1 mg 122%
- Manganese 2.2 mg 97%
- Selenium 2 µg 4%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 598 | 21 g | 10 g | 53 g |
| 1 × cup whole kernels | 138 g | 825 | 29 g | 14 g | 73 g |
| 1 × oz (22 whole kernels) | 28.4 g | 170 | 5.9 g | 2.9 g | 15 g |
| 2 × cup whole kernels | 276 g | 1650 | 58 g | 28 g | 145 g |
| ½ × cup whole kernels | 69 g | 413 | 15 g | 7 g | 36 g |
| 3 × cup whole kernels | 414 g | 2476 | 87 g | 42 g | 218 g |
| 4 × cup whole kernels | 552 g | 3301 | 116 g | 56 g | 290 g |
Similar foods
- Almond butterplain, with salt added614 kcal / 100 g
- Almond mealpartially defatted408 kcal / 100 g
- Roasted almondsalted649 kcal / 100 g
- Oil roasted almondswith salt added607 kcal / 100 g
- Salted almondsw skin622 kcal / 100 g
- Walnutsdry roasted, with salt added643 kcal / 100 g
- Cashew nutsdry roasted, with salt added574 kcal / 100 g
- Peanutsall types, dry-roasted, salt added587 kcal / 100 g
- Pistachio nutsdry roasted, with salt added569 kcal / 100 g
- Macadamia nutsdry roasted, with salt added716 kcal / 100 g
Questions about Almonds
How many almonds is a sensible portion?
A small handful—about 22 whole almonds, or 28 g—is a practical portion. That amount provides 167 kcal.
How do you roast almonds without burning them?
Spread them in a single layer and roast at 180 °C for 8–10 minutes, stirring once. Take them out when they smell toasted; they keep cooking briefly on the hot tray.
How do you blanch almonds and remove their skins?
Cover the almonds with boiling water for about a minute, drain them, then pinch each kernel to slip off its skin. Dry them thoroughly before roasting or grinding.
How should you store almonds so they stay fresh?
Keep them in an airtight container in a cool, dark place, away from the oven and sunlight. For longer storage, refrigerate or freeze them; bring them to room temperature before opening the container to reduce condensation.
What can you make with almonds?
Use ground almonds in frangipane for tarts, or combine them with sugar to make marzipan. Flaked or chopped almonds add crunch to porridge, salads and pilafs.
Can you use ground almonds instead of flour in a cake?
Not as a straight swap: ground almonds contain more fat and no gluten, so a cake can turn dense and crumbly. Replace only part of the flour, or use a recipe written for ground almonds.
Are whole almonds safe for young children?
Whole nuts are a choking hazard for young children. Serve almonds finely ground or as a smooth paste spread thinly, and supervise them while eating.
Can you eat almonds raw?
Yes. Sweet almonds sold as food can be eaten raw, or toasted for a deeper flavour; bitter almonds are different and should not be eaten as a snack.
Source: USDA FoodData Central 168596 · per 100 g · carbohydrate per EU label, fibre excluded
