Almonds Nutrition

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Nutrition Facts

Serving Size

1 cup whole kernels (145g)

Amount per serving

Calories

856

% Daily Value *

Total Fat 76.2g

Saturated Fat 5.7g

Trans Fat 0g

Cholesterol 0mg

Sodium 28mg

Total Carbohydrate 27.1g

Dietary Fiber 14.4g

Total Sugars 6.7g

Protein 31g

Vitamin D 0 IU

Calcium 342mg

Iron 5mg

Potassium 956mg

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 mg

Thiamin

23%

0.28 mg

Riboflavin

79%

1.03 mg

Niacin

32%

5.08 mg

Pantothenic Acid

0.46 mg

Vitamin B6

10%

0.17 mg

Folate

71 mcg

Folic Acid

0 mcg

Food Folate

71 mcg

Fortified Folate

71 mcg

Choline

14%

75.5 mg

Betaine

—

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0 mcg

Retinol

0 mcg

Beta Carotene

5.8 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

10.2 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

1.45 mcg

Vitamin E

230%

34.4 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.51 mg

Gamma Tocopherol

0.96 mg

Delta Tocopherol

0.29 mg

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

0 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

26%

342 mg

Iron

26%

4.76 mg

Magnesium

93%

389 mg

Phosphorus

56%

697 mg

Potassium

20%

956 mg

Sodium

27.6 mg

Zinc

39%

4.31 mg

Copper

165%

1.49 mg

Manganese

116%

2.66 mg

Selenium

4.64 mcg

Fluoride

—

Iodine

—

Fat

98%

76.2 g

Saturated Fat

29%

5.73 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

4.75 g

Margaric Acid

0.02 g

Stearic Acid

0.97 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

48.5 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.35 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0.09 g

Octadec-9-enoic Acid

48 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

0 g

Polyunsaturated Fat

17.9 g

9,12-octadecadienoic Acid

17.9 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.01 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

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

0.03 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

165 mg

Stigmasterols

1.45 mg

Campesterol

5.8 mg

Beta Sitosterol

158 mg

Protein

62%

31 g

Tryptophan

0.28 g

Threonine

0.99 g

Isoleucine

1.01 g

Leucine

2.14 g

Lysine

0.88 g

Methionine

0.28 g

Cystine

0.41 g

Phenylalanine

1.68 g

Tyrosine

0.77 g

Valine

1.17 g

Arginine

3.6 g

Histidine

0.86 g

Alanine

1.46 g

Aspartic Acid

3.99 g

Glutamic Acid

7.55 g

Glycine

2.14 g

Proline

1.41 g

Serine

1.47 g

Hydroxyproline

—

Carbohydrates

10%

27.1 g

Fibre

51%

14.4 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

6.71 g

Added Sugar

—

Sucrose

6.47 g

Glucose

0.04 g

Fructose

0 g

Lactose

0 g

Maltose

0.2 g

Galactose

0 g

Sugar Alcohols

—

Starch

1.45 g

Calories

856 kcal

Water

6.54 g

Ash

4.22 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup whole kernels (145 g)
1 tbsp (9.1 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

Recommended Protein Powder

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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: 60% ^†

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 21.4g of protein, which is about the same as 3.6 eggs, 0.8 chicken breasts, or 1.5 cups (416g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

12.7g per 1 cup whole kernels

Excellent source of Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Almonds

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡