Almonds

Almonds, unroasted

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup, whole (143g)

Amount per serving

Calories

828

% Daily Value *

Total Fat 71.4g

92%

Saturated Fat 5.4g

27%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 1mg

0%

Total Carbohydrate 30.8g

11%

Dietary Fiber 17.9g

64%

Total Sugars 6.2g

Protein 30.2g

Vitamin D 0 IU

0%

Calcium 385mg

30%

Iron 5mg

29%

Potassium 1048mg

22%

*

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.

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 (143g)
  • 1 almond (1.2g)
  • 1 oz (23 whole kernels) (28.35g)
  • 1 cup, ground (95g)
  • 1 cup, slivered (108g)
  • 1 cup, sliced (92g)

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

Profile of Protein in Item

Essential Amino Acids

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

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.

† - Not adjusted for digestibility. See the tables here for reference.

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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