Know what’s on your plate

Almonds

Calories & nutrition facts

dry roasted, without salt added

598

calorieskcal per 100 g

Protein21 g

Carbs10 g

Fat53 g

Percent calories

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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 3 mg 0%
Cholesterol 0 mg 0%

Vitamins & minerals

Per 100 g% DV

Vitamins

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

Questions about Almonds

How many almonds is a sensible handful?

About 22 almonds make a handy portion of roughly 28 g, providing 170 kcal. Pair them with fruit or yoghurt, or add them to porridge rather than eating straight from the bag.

How do you toast almonds without burning them?

Spread them in one layer on a tray and bake at 160 °C for 8–10 minutes, stirring once; take them out when fragrant and just golden, as they keep cooking briefly on the hot tray. For a small amount, toast in a dry frying pan over medium-low heat, stirring often.

How do you remove the skins from almonds?

Cover them with boiling water for about a minute, drain, then squeeze each almond between your fingers to slip off its skin. Pat dry before chopping or toasting; blanched almonds are useful for smooth sauces, baking and almond flour.

How should you store almonds so they stay fresh?

Keep them in an airtight container in a cool, dark cupboard, away from the oven and strong-smelling foods. For longer storage, refrigerate or freeze them in a sealed container; let them come to room temperature before opening to limit condensation.

What can you make with almonds besides snacks?

Add chopped almonds to bircher muesli, porridge, salads or roasted vegetables, or use ground almonds in cakes and biscuits. They are also a classic ingredient in marzipan, frangipane and Spanish romesco sauce.

Can you use ground almonds instead of flour?

Ground almonds work well in recipes designed for them, such as frangipane and flourless cakes, but they do not behave like wheat flour: they have no gluten and make bakes denser and moister. For a simple swap, replace only part of the flour and expect to adjust the liquid and baking time.

Which minerals stand out in almonds?

Almonds are high in magnesium, with 279 mg per 100 g, and are a source of calcium and iron. A handful contributes less than the full 100 g amount.

Are almonds safe for young children?

Whole almonds are a choking hazard for young children. Serve them finely ground or as a smooth spread thinned into another food, and remember that almonds can cause serious allergic reactions.

Source: USDA FoodData Central 170158 · per 100 g · carbohydrate per EU label, fibre excluded