Nuts And Seeds • Deep Nutrition Analytics
Nuts, almonds
Delivering 578 kcal per 100 grams, Nuts, almonds functions as a nuts and seeds with fat (49.9g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 171% DV of Vitamin E (25.6 mg), making it an elite dietary source. While caloric density is concentrated at 5.8 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 21.2 g
- Carbohydrates
- 21.6 g
- Fat
- 49.9 g
- Fiber
- 12.5 g
Lipid & Energy Density Profile
Nuts, almonds is an energy-rich food packing 49.9g of total lipids (78% 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 |
|---|---|
| Protein | 21.2 g |
| Energy | 2420 kJ |
| Fiber, total dietary | 12.5 g |
| Total lipid (fat) | 49.9 g |
| Carbohydrate, by difference | 21.6 g |
| Energy | 579 kcal |
| Total Sugars | 4.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E | 25.6 mg |
| Copper | 1 mg |
| Manganese | 2.2 mg |
| Magnesium | 270 mg |
| Phosphorus | 481 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 2 IU |
| Vitamin B-6 | 0.1 mg |
| Vitamin E (alpha-tocopherol) | 25.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 270 mg |
| Phosphorus, P | 481 mg |
| Copper, Cu | 1 mg |
| Manganese, Mn | 2.2 mg |
| Calcium, Ca | 269 mg |
| Potassium, K | 733 mg |
| Zinc, Zn | 3.1 mg |
| Selenium, Se | 4.1 µg |
| Sodium, Na | 1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 52.1 mg |
| Betaine | 0.5 mg |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| MUFA 18:1 c | 31.3 g |
| PUFA 18:2 n-6 c,c | 12.3 g |
| MUFA 17:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| SFA 17:0 | 0 g |
| SFA 22:0 | 0 g |
| SFA 14:0 | 0 g |
| Ash | 3 g |
| Starch | 0.7 g |
| Fructose | 0.1 g |
| Galactose | 0.1 g |
| Folate, food | 44 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.6 g |
| Methionine | 0.2 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.5 g |
| Alanine | 1 g |
| Glutamic acid | 6.2 g |
| Glycine | 1.4 g |
| Proline | 1 g |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 3.8 g |
| Thiamin | 0.2 mg |
| Riboflavin | 1.1 mg |
| Folate, total | 44 µg |
| Tocopherol, delta | 0.1 mg |
| MUFA 20:1 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| SFA 16:0 | 3.1 g |
| SFA 18:0 | 0.7 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 31.3 g |
| PUFA 18:2 | 12.3 g |
| PUFA 18:3 | 0 g |
| Beta-sitosterol | 130 mg |
| Fatty acids, total monounsaturated | 31.6 g |
| Fatty acids, total polyunsaturated | 12.3 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0.2 g |
| Water | 4.4 g |
| Tocopherol, beta | 0.2 mg |
| Tocopherol, gamma | 0.6 mg |
| Niacin | 3.6 mg |
| Pantothenic acid | 0.5 mg |
| Sucrose | 4 g |
| Glucose | 0.2 g |
| Isoleucine | 0.8 g |
| Leucine | 1.5 g |
| Lysine | 0.6 g |
| Cystine | 0.2 g |
| Valine | 0.9 g |
| Arginine | 2.5 g |
| Histidine | 0.5 g |
| Aspartic acid | 2.6 g |
| Serine | 0.9 g |
| Folate, DFE | 44 µg |
| Maltose | 0 g |
| Stigmasterol | 4 mg |
| Carotene, beta | 1 µg |
| TFA 16:1 t | 0 g |
| Campesterol | 5 mg |
| Fatty acids, total trans-monoenoic | 0 g |
| Lutein + zeaxanthin | 1 µg |
Common serving sizes
- oz (23 whole kernels)28 g
- almond1 g
- cup, whole143 g
- cup, slivered108 g
- cup, ground95 g
Compare Nuts, almonds with Category Peers
Seeds, sunflower seed kernels, dry roasted, without salt vs Nuts, almonds
Compared to Seeds, sunflower seed kernels, dry roasted, without salt, Nuts, almonds has 13% more fiber and 1% lower calories per 100g.
Seeds, sesame seeds, whole, dried vs Nuts, almonds
Compared to Seeds, sesame seeds, whole, dried, Nuts, almonds has 6% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Nuts, almonds?
A standard 100-gram serving of Nuts, almonds contains 578 calories (2418 kJ), alongside 21.2g of protein, 21.6g of carbohydrates, and 49.9g of fat.
In common serving sizes:- 28g (oz (23 whole kernels)): ~164 kcal
- 1g (almond): ~7 kcal
- 143g (cup, whole): ~827 kcal
Is Nuts, almonds suitable for a keto or low-carb diet?
Moderately. With 9.1g of net carbs per 100g, Nuts, almonds 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?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Nuts, almonds are:
- Vitamin E: 25.6 mg (171% of your daily value)
- Copper: 1.03 mg (114% of your daily value)
- Manganese: 2.18 mg (95% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170567).