Nuts And Seeds • Deep Nutrition Analytics
Nuts, almonds, whole, raw
Delivering 626 kcal per 100 grams, Nuts, almonds, whole, raw functions as a nuts and seeds with fat (51.1g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 101% DV of Copper (0.91 mg), making it an elite dietary source. A higher calorie density (6.3 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 21.5 g
- Carbohydrates
- 20 g
- Fat
- 51.1 g
- Fiber
- 10.8 g
Lipid & Energy Density Profile
Nuts, almonds, whole, raw is an energy-rich food packing 51.1g of total lipids (73% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 733 mg of dietary potassium (16% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 3.7 mg of dietary iron (21% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 51.1 g |
| Fiber, total dietary | 10.8 g |
| Carbohydrate, by difference | 20 g |
| Protein | 21.5 g |
| Energy (Atwater General Factors) | 626 kcal |
| Energy (Atwater Specific Factors) | 584 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.9 mg |
| Manganese | 2.1 mg |
| Magnesium | 258 mg |
| Phosphorus | 503 mg |
| Zinc | 2.9 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 258 mg |
| Phosphorus, P | 503 mg |
| Potassium, K | 733 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.9 mg |
| Manganese, Mn | 2.1 mg |
| Calcium, Ca | 254 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Phenylalanine | 1.2 g |
| Tyrosine | 0.6 g |
| Valine | 0.9 g |
| Arginine | 2.5 g |
| Histidine | 0.5 g |
| Alanine | 1 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1 g |
| Thiamin | 0.2 mg |
| Molybdenum, Mo | 45.3 µg |
| Niacin | 3.8 mg |
| Cysteine | 0.5 g |
| Biotin | 57 µg |
| Water | 4.3 g |
| Nitrogen | 4.1 g |
| Ash | 3.2 g |
| Tryptophan | 0.2 g |
| Threonine | 0.6 g |
| Isoleucine | 0.8 g |
| Leucine | 1.5 g |
| Lysine | 0.6 g |
| Methionine | 0.2 g |
| Fatty acids, total polyunsaturated | 11.2 g |
| Fatty acids, total monounsaturated | 31.3 g |
| Fatty acids, total saturated | 3.8 g |
Common serving sizes
- Serving30 g
Compare Nuts, almonds, whole, raw with Category Peers
Flour, almond vs Nuts, almonds, whole, raw
Compared to Flour, almond, Nuts, almonds, whole, raw has 17% more fiber and 1% higher calories per 100g.
Nuts, almonds, dry roasted, with salt added vs Nuts, almonds, whole, raw
Compared to Nuts, almonds, dry roasted, with salt added, Nuts, almonds, whole, raw has 2% less fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Nuts, almonds, whole, raw?
A standard 100-gram serving of Nuts, almonds, whole, raw contains 626 calories (2619 kJ), alongside 21.5g of protein, 20g of carbohydrates, and 51.1g of fat.
In common serving sizes:- 30g: ~188 kcal
Is Nuts, almonds, whole, raw suitable for a keto or low-carb diet?
Moderately. With 9.2g of net carbs per 100g, Nuts, almonds, whole, raw can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Nuts, almonds, whole, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Nuts, almonds, whole, raw are:
- Copper: 0.91 mg (101% of your daily value)
- Manganese: 2.15 mg (93% of your daily value)
- Magnesium: 258 mg (61% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2346393).