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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 per 100-gram serving 579
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 9.05 grams
Serving Size ⓘ Serving sizes are 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 296mg
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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 81% 140% 193% 207% 65% 1% 86% 344% 285% 23% 29%
Calcium: 269 mg of 1,000 mg 27%
Iron: 3.71 mg of 8 mg 46%
Magnesium: 270 mg of 420 mg 64%
Phosphorus: 481 mg of 700 mg 69%
Potassium: 733 mg of 3,400 mg 22%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 3.12 mg of 11 mg 28%
Copper: 1.031 mg of 1 mg 115%
Manganese: 2.179 mg of 2 mg 95%
Selenium: 4.1 µg of 55 µg 7%
Choline: 52.1 mg of 550 mg 9%

Mineral chart - relative view

Potassium
733 mg
TOP 8%
Calcium
269 mg
TOP 9%
Magnesium
270 mg
TOP 10%
Phosphorus
481 mg
TOP 10%
Iron
3.71 mg
TOP 15%
Copper
1.031 mg
TOP 16%
Manganese
2.179 mg
TOP 27%
Zinc
3.12 mg
TOP 29%
Choline
52.1 mg
TOP 65%
Selenium
4.1 µg
TOP 69%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A: 2 IU of 5,000 IU 0%
Vitamin E : 25.63 mg of 15 mg 171%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.205 mg of 1 mg 17%
Vitamin B2: 1.138 mg of 1 mg 88%
Vitamin B3: 3.618 mg of 16 mg 23%
Vitamin B5: 0.471 mg of 5 mg 9%
Vitamin B6: 0.137 mg of 1 mg 11%
Folate: 44 µg of 400 µg 11%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B2
1.138 mg
TOP 10%
Vitamin E
25.63 mg
TOP 33%
Vitamin B1
0.205 mg
TOP 34%
Folate
44 µg
TOP 37%
Vitamin B3
3.618 mg
TOP 45%
Vitamin B6
0.137 mg
TOP 57%
Vitamin B5
0.471 mg
TOP 60%
Vitamin A
2 IU
TOP 73%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

22% 49% 22% 5% 3%
Protein:
Daily Value: 42%
21.15 g of 50 g
42%
Fats:
Daily Value: 77%
49.93 g of 65 g
77%
Carbs:
Daily Value: 7%
21.55 g of 300 g
7%
Water:
Daily Value: 0%
4.41 g of 2,000 g
0%
Other:
2.96 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 227% 172% 161% 162% 82% 45% 195% 141% 231%
Tryptophan: 211 mg of 280 mg 75%
Threonine: 601 mg of 1,050 mg 57%
Isoleucine: 751 mg of 1,400 mg 54%
Leucine: 1473 mg of 2,730 mg 54%
Lysine: 568 mg of 2,100 mg 27%
Methionine: 157 mg of 1,050 mg 15%
Phenylalanine: 1132 mg of 1,750 mg 65%
Valine: 855 mg of 1,820 mg 47%
Histidine: 539 mg of 700 mg 77%

Fat type information

8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g

Carbohydrate type breakdown

14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 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: 4.35 g
Fiber: 12.5 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 21.15g 50% 22% 7.5 times more than BroccoliBroccoli
Fats 49.93g 77% 3% 1.5 times more than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 9.05g N/A 48% 6 times less than ChocolateChocolate
Carbs 21.55g 7% 33% 1.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 3.71mg 46% 15% 1.4 times more than BeefBeef
Calcium 269mg 27% 9% 2.2 times more than MilkMilk
Potassium 733mg 22% 8% 5 times more than CucumberCucumber
Magnesium 270mg 64% 10% 1.9 times more than AlmondAlmond
Sugar 4.35g N/A 50% 2.1 times less than Coca-ColaCoca-Cola
Fiber 12.5g 50% 9% 5.2 times more than OrangeOrange
Copper 1.03mg 115% 16% 7.3 times more than ShiitakeShiitake
Zinc 3.12mg 28% 29% 2 times less than BeefBeef
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 25.63mg 171% 33% 17.6 times more than KiwifruitKiwifruit
Selenium 4.1µg 7% 69%
Manganese 2.18mg 95% 27%
Vitamin B1 0.21mg 17% 34% 1.3 times less than Pea rawPea raw
Vitamin B2 1.14mg 88% 10% 8.8 times more than AvocadoAvocado
Vitamin B3 3.62mg 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
Folate 44µg 11% 37% 1.4 times less than Brussels sproutBrussels sprout
Trans Fat 0.02g N/A 70% 992.7 times less than MargarineMargarine
Saturated Fat 3.8g 19% 31% 1.6 times less than BeefBeef
Monounsaturated Fat 31.55g N/A 9% 3.2 times more than AvocadoAvocado
Polyunsaturated fat 12.33g 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 BeefBeef
Isoleucine 0.75mg 0% 68% 1.2 times less than Salmon rawSalmon raw
Leucine 1.47mg 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 1.13mg 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 12.32g 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
18%
Saturated Fat 4g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
7%
Total Carbohydrate 22g
52%
Dietary Fiber 13g
Total Sugars g
Includes ? g Added Sugars
Protein 21g
Vitamin D 0mcg 0%

Calcium 269mg 27%

Iron 4mg 50%

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

Low in Cholesterol
ok
 ⓘ 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
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

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.