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Almond nutrition: calories, carbs, GI, protein, fiber, fats

Nuts, almonds
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on October 31, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Almond

What Do 579 Calories or 100 Grams of Almonds Look Like?


Our team measured how much 100 grams or 579 calories of almonds looks like. The picture below shows that 72 almonds comprise 100 grams or 575-579 calories. That means each almond is about 1.4 grams or around 8 calories

One serving of almonds (28.35g) contains 164 calories accordingly.

Calorie count can change based on the weight and size of almonds.

579 Calories or 100 Grams of Almonds

 

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: October 31, 2023
Medically reviewed by Jack Yacoubian

Important nutritional characteristics for Almond

Almond
Glycemic index ⓘ Source:
Check out our full article on Almond glycemic index
https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf
Check out our Glycemic index chart page for the full list.
0 (low)
Calories  ⓘ Calories for selected serving 579 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 9 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 oz (23 whole kernels) (28.35 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 2.3 (acidic)
Oxalates  ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 296 mg
TOP 3% Fats ⓘHigher in Fats content than 97% of foods
TOP 3% Calories ⓘHigher in Calories content than 97% of foods
TOP 8% Potassium ⓘHigher in Potassium content than 92% of foods
TOP 9% Calcium ⓘHigher in Calcium content than 91% of foods
TOP 9% Monounsaturated Fat ⓘHigher in Monounsaturated Fat content than 91% of foods

Almond calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 579
Calories in 1 cup, whole 828 143 g
Calories in 1 cup, sliced 533 92 g
Calories in 1 cup, slivered 625 108 g
Calories in 1 cup, ground 550 95 g
Calories in 1 almond 7 1.2 g

Almond Glycemic index (GI)

Source:
Check out our full article on Almond glycemic index
https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf
Check out our Glycemic index chart page for the full list.
0

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 81% 139% 193% 206% 65% 0.13% 85% 344% 284% 22%
Calcium: 807mg of 1,000mg 81%
Iron: 11mg of 8mg 139%
Magnesium: 810mg of 420mg 193%
Phosphorus: 1443mg of 700mg 206%
Potassium: 2199mg of 3,400mg 65%
Sodium: 3mg of 2,300mg 0.13%
Zinc: 9.4mg of 11mg 85%
Copper: 3.1mg of 1mg 344%
Manganese: 6.5mg of 2mg 284%
Selenium: 12µg of 55µg 22%

Mineral chart - relative view

733 mg
TOP 8%
269 mg
TOP 9%
270 mg
TOP 10%
481 mg
TOP 10%
3.7 mg
TOP 15%
1 mg
TOP 16%
2.2 mg
TOP 27%
3.1 mg
TOP 29%
4.1 µg
TOP 69%
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0.12% 513% 0% 0% 51% 263% 68% 28% 32% 33% 0% 28% 0%
Vitamin A: 6IU of 5,000IU 0.12%
Vitamin E : 77mg of 15mg 513%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.62mg of 1mg 51%
Vitamin B2: 3.4mg of 1mg 263%
Vitamin B3: 11mg of 16mg 68%
Vitamin B5: 1.4mg of 5mg 28%
Vitamin B6: 0.41mg of 1mg 32%
Folate: 132µg of 400µg 33%
Vitamin B12: 0µg of 2µg 0%
Choline: 156mg of 550mg 28%
Vitamin K: 0µg of 120µg 0%

Vitamin chart - relative view

1.1 mg
TOP 10%
26 mg
TOP 33%
0.21 mg
TOP 34%
44 µg
TOP 37%
3.6 mg
TOP 45%
0.14 mg
TOP 57%
0.47 mg
TOP 60%
52 mg
TOP 65%
2 IU
TOP 73%
0 µg
TOP 100%
0 mg
TOP 100%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

22% 49% 22% 5% 3%
Protein:
Daily Value: 42%
21.2 g of 50 g
21.2 g (42% of DV )
Fats:
Daily Value: 77%
49.9 g of 65 g
49.9 g (77% of DV )
Carbs:
Daily Value: 7%
21.6 g of 300 g
21.6 g (7% of DV )
Water:
Daily Value: 0%
4.4 g of 2,000 g
4.4 g (0% of DV )
Other:
3 g
3 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 226% 172% 161% 162% 81% 45% 194% 141% 231%
Tryptophan: 633mg of 280mg 226%
Threonine: 1803mg of 1,050mg 172%
Isoleucine: 2253mg of 1,400mg 161%
Leucine: 4419mg of 2,730mg 162%
Lysine: 1704mg of 2,100mg 81%
Methionine: 471mg of 1,050mg 45%
Phenylalanine: 3396mg of 1,750mg 194%
Valine: 2565mg of 1,820mg 141%
Histidine: 1617mg of 700mg 231%

Fat type information

8% 66% 26%
Saturated Fat: 3.8 g
Monounsaturated Fat: 32 g
Polyunsaturated fat: 12 g

Carbohydrate type breakdown

14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 4 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g

Fiber content ratio for Almond

20% 58% 22%
Sugar: 4.4 g
Fiber: 13 g
Other: 4.7 g

All nutrients for Almond per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 579kcal 29% 3% 12.3 times more than OrangeOrange
Protein 21g 50% 22% 7.5 times more than BroccoliBroccoli
Fats 50g 77% 3% 1.5 times more than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 9.1g N/A 48% 6 times less than ChocolateChocolate
Carbs 22g 7% 33% 1.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 270mg 64% 10% 1.9 times more than AlmondAlmond
Calcium 269mg 27% 9% 2.2 times more than MilkMilk
Potassium 733mg 22% 8% 5 times more than CucumberCucumber
Iron 3.7mg 46% 15% 1.4 times more than Beef broiledBeef broiled
Sugar 4.4g N/A 50% 2.1 times less than Coca-ColaCoca-Cola
Fiber 13g 50% 9% 5.2 times more than OrangeOrange
Copper 1mg 115% 16% 7.3 times more than ShiitakeShiitake
Zinc 3.1mg 28% 29% 2 times less than Beef broiledBeef broiled
Starch 0.72g 0% 96% 21.2 times less than PotatoPotato
Phosphorus 481mg 69% 10% 2.6 times more than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 2IU 0% 73% 8353 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 26mg 171% 33% 17.6 times more than KiwifruitKiwifruit
Manganese 2.2mg 95% 27%
Selenium 4.1µg 7% 69%
Vitamin B1 0.21mg 17% 34% 1.3 times less than Pea rawPea raw
Vitamin B2 1.1mg 88% 10% 8.8 times more than AvocadoAvocado
Vitamin B3 3.6mg 23% 45% 2.6 times less than Turkey meatTurkey meat
Vitamin B5 0.47mg 9% 60% 2.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.14mg 11% 57% 1.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Trans Fat 0.02g N/A 70% 992.7 times less than MargarineMargarine
Folate 44µg 11% 37% 1.4 times less than Brussels sproutBrussels sprout
Saturated Fat 3.8g 19% 31% 1.6 times less than Beef broiledBeef broiled
Choline 52mg 9% 65%
Monounsaturated Fat 32g N/A 9% 3.2 times more than AvocadoAvocado
Polyunsaturated fat 12g N/A 11% 3.8 times less than WalnutWalnut
Tryptophan 0.21mg 0% 63% 1.4 times less than Chicken meatChicken meat
Threonine 0.6mg 0% 71% 1.2 times less than Beef broiledBeef broiled
Isoleucine 0.75mg 0% 68% 1.2 times less than Salmon rawSalmon raw
Leucine 1.5mg 0% 66% 1.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.57mg 0% 75% 1.3 times more than TofuTofu
Methionine 0.16mg 0% 78% 1.6 times more than QuinoaQuinoa
Phenylalanine 1.1mg 0% 49% 1.7 times more than EggEgg
Valine 0.86mg 0% 68% 2.4 times less than Soybean rawSoybean raw
Histidine 0.54mg 0% 67% 1.4 times less than Turkey meatTurkey meat
Fructose 0.11g 0% 92% 53.6 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0g N/A 99% 3046.7 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 87%
Omega-6 - Linoleic acid 12g N/A 80% Equal to AlmondAlmond

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 579
% Daily Value*
77%
Total Fat 50g
17%
Saturated Fat 3.8g
0
Trans Fat 0g
0
Cholesterol 0mg
0.04%
Sodium 1mg
7.2%
Total Carbohydrate 22g
50%
Dietary Fiber 13g
Total Sugars 0g
Includes ? g Added Sugars
Protein 21g
Vitamin D 0mcg 0

Calcium 269mg 27%

Iron 3.7mg 46%

Potassium 733mg 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.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
limit break
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Almond nutrition infographic

Almond nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.