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Almond nutrition, glycemic index, calories, net carbs & more

Nuts, almonds
*all the values are displayed for the amount of 100 grams

Almond Glycemic index (GI)

0
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 13, 2021
Education: General Medicine at YSMU

The carbohydrate content of almonds is quite high; however, most of it is made up of dietary fiber. Because of this, the glycemic index of almonds is very low.

According to The International Journal of Medical Research, almonds have a glycemic index of 0 (1).

Research has shown that almonds, as well as some other nuts, are likely to lower the risk of type 2 diabetes and coronary heart disease by decreasing the glycemic excursion after a meal and by providing antioxidants (2).

The incorporation of almonds into a healthy diet has beneficial effects on obesity, glycemic control, and lipid profile due to lowered levels of fasting glucose, fasting insulin, total cholesterol, and low-density lipoprotein (3).

One trial demonstrated that the inclusion of almonds in the breakfast meal decreased blood glucose concentrations and increased satiety in diabetic and prediabetic individuals (4).

Overall, almonds have a glycemic index close to zero, and various studies have concluded that increased almond intake may improve glycemic control and decrease the risk of type 2 diabetes (5). Almonds can be safely recommended to diabetic patients.

References

  1. https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf
  2. https://academic.oup.com/jn/article/136/12/2987/4663963
  3. https://pubmed.ncbi.nlm.nih.gov/20580779/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042001/
  5. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-017-0205-3
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: March 13, 2021

Important nutritional characteristics for Almond

Almond
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
0 (low)
Insulin index ⓘ
N/A
Calories
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)
97% Fats
97% Calories
92% Potassium
91% Calcium
91% Monounsaturated Fat
Explanation: The given food contains more Fats than 97% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calories, Potassium, Calcium, and Monounsaturated Fat.

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% 50% 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

3.802% 31.551% 12.329%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g

Carbohydrate type breakdown

0.72% 3.95% 0.17% 0.11%
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

4.35% 12.5% 4.7%
Sugar: 4.35 g
Fiber: 12.5 g
Other: 4.7 g

All nutrients for Almond per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 48% 9.05g 6 times less than Chocolate Chocolate
Protein 50% 22% 21.15g 7.5 times more than Broccoli Broccoli
Fats 77% 3% 49.93g 1.5 times more than Cheese Cheese
Carbs 7% 33% 21.55g 1.3 times less than Rice Rice
Calories 29% 3% 579kcal 12.3 times more than Orange Orange
Starch 0% 96% 0.72g 21.2 times less than Potato Potato
Fructose 0% 92% 0.11g 53.6 times less than Apple Apple
Sugar N/A 50% 4.35g 2.1 times less than Coca-Cola Coca-Cola
Fiber 50% 9% 12.5g 5.2 times more than Orange Orange
Calcium 27% 9% 269mg 2.2 times more than Milk Milk
Iron 46% 15% 3.71mg 1.4 times more than Beef Beef
Magnesium 64% 10% 270mg 1.9 times more than Almond Almond
Phosphorus 69% 10% 481mg 2.6 times more than Chicken meat Chicken meat
Potassium 22% 8% 733mg 5 times more than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 28% 29% 3.12mg 2 times less than Beef Beef
Copper 115% 16% 1.03mg 7.3 times more than Shiitake Shiitake
Vitamin A 0% 73% 2IU 8353 times less than Carrot Carrot
Vitamin E 171% 33% 25.63mg 17.6 times more than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 17% 34% 0.21mg 1.3 times less than Pea Pea
Vitamin B2 88% 10% 1.14mg 8.8 times more than Avocado Avocado
Vitamin B3 23% 45% 3.62mg 2.6 times less than Turkey meat Turkey meat
Vitamin B5 9% 60% 0.47mg 2.4 times less than Sunflower seed Sunflower seed
Vitamin B6 11% 57% 0.14mg 1.2 times more than Oat Oat
Folate 11% 37% 44µg 1.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 63% 0.21mg 1.4 times less than Chicken meat Chicken meat
Threonine 0% 71% 0.6mg 1.2 times less than Beef Beef
Isoleucine 0% 68% 0.75mg 1.2 times less than Salmon Salmon
Leucine 0% 66% 1.47mg 1.7 times less than Tuna Tuna
Lysine 0% 75% 0.57mg 1.3 times more than Tofu Tofu
Methionine 0% 78% 0.16mg 1.6 times more than Quinoa Quinoa
Phenylalanine 0% 49% 1.13mg 1.7 times more than Egg Egg
Valine 0% 68% 0.86mg 2.4 times less than Soybean Soybean
Histidine 0% 67% 0.54mg 1.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 70% 0.02g 992.7 times less than Margarine Margarine
Saturated Fat 19% 31% 3.8g 1.6 times less than Beef Beef
Monounsaturated Fat N/A 9% 31.55g 3.2 times more than Avocado Avocado
Polyunsaturated fat N/A 11% 12.33g 3.8 times less than Walnut Walnut

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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.