Nutrition for Almonds

Calories, Protein, Vitamins and More


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Almonds Nutrition Summary

One cup of almonds (143 grams or 0.3 lb) contains 828 calories and 30.2 grams of protein. Almonds consists of 4% water, 22% carbohydrates, 21% protein, and 50% fat.

Almonds are an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, riboflavin and Vitamin E. It also contains significant amounts of thiamin, niacin, Vitamin B6, pantothenic acid, folate, manganese, selenium, zinc, phosphorus and choline.

In one cup of almonds:

  • Calories: 828
  • Protein: 30.2 g
  • Sugar: 6.2 g
  • Dietary fiber: 17.9 g
  • Fat: 71.4 g, (Saturated: 5.4 g)
  • Sodium: 1.4 mg
There is no significant amounts of cholesterol in almonds.

See the Almonds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, almonds.

Calories in Almonds

Almonds have 828 calories per cup or 579 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

73 percent of calories in almonds are from fat, 14% of calories are from carbohydrates and 14% of calories are from protein.

Calories from Carbs

About 14% the calories in almonds are from carbohydrates. The carbs in almonds are mostly in the form of dietary fiber, sugar and starch (71%, 25% and 4%). An excellent high-fiber food, a single cup of almonds contains 72% of recommended daily values or 17.9 grams of dietary fiber.

  • Dietary fiber: 17.9 g
  • Sugar: 6.2 g
  • Starch: 1 g

Calories from Fat

The majority, or 73% of the calories in almonds are from fat. Almonds are high in total fat, with 71.4 grams or 112% of recommended daily values per cup. Almonds are cholestrol free. Most of the fat in almonds are healthier unsaturated fats:

  • Total fat: 71.4 g
  • Saturated fat: 5.4 g
  • Monounsaturated fat: 45.1 g
  • Polyunsaturated fat: 17.6 g
There is no significant amounts of cholestrol in almonds.

Omega-6 in Almonds

A good source of omega-6 fatty acids, every cup of almonds contain a total of 17.6 grams of omega-6. In addition, a large portion of the omega-6 in almonds come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 17.62 g

Calories Similar to Almonds

Some other nuts or seeds with similar calories to almonds by weight:

Protein in Almonds

An excellent source of protein, a single cup of almonds contains 60% of recommended daily values or 30.2 grams of protein. In addition, almonds contain significant amounts of all 9 essential amino acids.

  • Protein: 30.24 g
  • Tryptophan: 0.3 g
  • Threonine: 0.86 g
  • Isoleucine: 1.07 g
  • Leucine: 2.11 g
  • Lysine: 0.81 g
  • Methionine: 0.22 g
  • Phenylalanine: 1.62 g
  • Valine: 1.22 g
  • Histidine: 0.77 g

Protein Similar to Almonds

Some other nuts or seeds with similar amounts of protein to almonds by weight:

Vitamins and Minerals in Almonds

An good source of many nutrients, almonds contain abundant amounts of calcium, iron, magnesium, potassium, riboflavin and Vitamin E. In fact, a single cup of almonds contains 244% of recommended daily values or 36.7 mg of Vitamin E. Also an excellent source of riboflavin, a single cup of almonds contains 148% of recommended daily values or 1.6 mg of riboflavin.

Vitamins in almonds (1 cup):
  • Thiamin: 0.3 mg
  • Riboflavin: 1.6 mg
  • Niacin: 5.2 mg
  • Vitamin b6: 0.2 mg
  • Vitamin e: 36.7 mg
  • Folate: 62.9 ug
Minerals in almonds (1 cup):
  • Calcium: 384.7 mg
  • Potassium: 1048.2 mg
  • Iron: 5.3 mg
  • Magnesium: 386.1 mg
  • Zinc: 4.5 mg
  • Selenium: 5.9 ug
  • Phosphorus: 687.8 mg
  • Copper: 1.5 mg
  • Manganese: 3.1 mg
  • Choline: 74.5 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin c, vitamin b12 or vitamin k in almonds.

Similar to Almonds for Vitamin E

Here are some other nuts or seeds with similarly abundant amounts of Vitamin E to almonds:

Flavonoids and Carotenoids in Almonds [3]

Almonds contain a couple of healthy phytonutrients and antioxidants, specifically flavonoid isorhamnetin, kaempferol and quercetin. In one cup of almonds:

  • isorhamnetin: 3.78 mg
  • kaempferol: 0.56 mg
  • Quercetin: 0.51 mg

Almonds Nutrition Chart

Almonds:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Almonds in Cooking

Almonds are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of almonds.

Friends and Relatives of Almonds

Foods commonly cooked with almonds: Other similar relatives:


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