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Almonds

Nuts, almonds

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Nutrition Facts

Serving Size

1 cup, whole (143g)

Amount per serving

Calories

828

% Daily Value *

Total Fat 71.4g

Saturated Fat 5.4g

Trans Fat 0g

Cholesterol 0mg

Sodium 1mg

Total Carbohydrate 30.8g

Dietary Fiber 17.9g

Total Sugars 6.2g

Protein 30.2g

Vitamin D 0 IU

Calcium 385mg

Iron 5mg

Potassium 1048mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
24%
0.29 mg
Riboflavin
125%
1.63 mg
Niacin
32%
5.17 mg
Pantothenic Acid
13%
0.67 mg
Vitamin B6
12%
0.2 mg
Folate
62.9 mcg
Folic Acid
0 mcg
Food Folate
62.9 mcg
Fortified Folate
62.9 mcg
Choline
14%
74.5 mg
Betaine
0.72 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
1.43 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
2.86 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
1.43 mcg
Vitamin E
244%
36.7 mg
Added Vitamin E
0 mg
Beta Tocopherol
0.33 mg
Gamma Tocopherol
0.92 mg
Delta Tocopherol
0.1 mg
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
0%
0 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
30%
385 mg
Iron
29%
5.31 mg
Magnesium
92%
386 mg
Phosphorus
55%
688 mg
Potassium
22%
1050 mg
Sodium
0%
1.43 mg
Zinc
41%
4.46 mg
Copper
164%
1.47 mg
Manganese
135%
3.12 mg
Selenium
11%
5.86 mcg
Fluoride
Iodine

Fat
92%
71.4 g
Saturated Fat
27%
5.44 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
0 g
Myristic Acid
0 g
Pentadecylic Acid
0 g
Palmitic Acid
4.41 g
Margaric Acid
0.01 g
Stearic Acid
1.01 g
Arachidic Acid
0.01 g
Behenic Acid
0 g
Lignoceric Acid
0 g
Monounsaturated Fat
45.1 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0.34 g
Palmitoleic Acid
0.33 g
Trans Hexadec 9 Enoic Acid
0.02 g
Heptadecylic Acid
0.02 g
Octadec-9-enoic Acid
44.8 g
Oleic Acid
44.8 g
Elaidic Acid
0 g
Vaccenic Acid
Gondoic Acid
0.01 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
0 g
Polyunsaturated Fat
17.6 g
9,12-octadecadienoic Acid
17.6 g
Linoleic Acid
17.6 g
Conjugated Linoleic Acids (CLAs)
0 g
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
0 g
Linolenic Acid
0 g
Alpha Linolenic Acid (ALA)
0 g
Gamma Linolenic Acid (GLA)
0 g
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
0.02 g
Trans Monoenoic Fat
0.02 g
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
5.72 mg
Campesterol
7.15 mg
Beta Sitosterol
186 mg

Protein
60%
30.2 g
Tryptophan
0.3 g
Threonine
0.86 g
Isoleucine
1.07 g
Leucine
2.11 g
Lysine
0.81 g
Methionine
0.23 g
Cystine
0.31 g
Phenylalanine
1.62 g
Tyrosine
0.64 g
Valine
1.22 g
Arginine
3.52 g
Histidine
0.77 g
Alanine
1.43 g
Aspartic Acid
3.77 g
Glutamic Acid
8.87 g
Glycine
2.04 g
Proline
1.39 g
Serine
1.3 g
Hydroxyproline

Carbohydrates
11%
30.8 g
Fibre
64%
17.9 g
Soluble Fibre
Insoluble Fibre
Sugar
6.22 g
Added Sugar
Sucrose
5.65 g
Glucose
0.24 g
Fructose
0.16 g
Lactose
0 g
Maltose
0.06 g
Galactose
0.1 g
Sugar Alcohols
Starch
1.03 g

Calories
828 kcal
Water
6.31 g
Ash
4.25 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup, whole (143 g)
  • 1 cup, sliced (92 g)
  • 1 cup, slivered (108 g)
  • 1 cup, ground (95 g)
  • 1 oz (23 whole kernels) (28.4 g)
  • 1 almond (1.2 g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Vitamin E
  • Excellent source of Calcium
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Thiamin
  • Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • High Fat
  • Low Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 57%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Almonds contains 21.2g of protein, which is about the same as 3.5 eggs, 0.8 chicken breasts, or 1.5 cups (411g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 12.9g per 1 cup, whole
Excellent source of Fiber.

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Zero Trans Fat.

Contains Omega-6 polyunsaturated fatty acids.

  • 17.62g per 1 cup, whole.

Low in Cholesterol.

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