Almond nutrition: calories, carbs, GI, protein, fiber, fats
Nuts, almonds
*all the values are displayed for the amount of 100 grams
Medically reviewed by Jack Yacoubian
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.
Education: General Medicine at YSMU
Last updated: October 31, 2023
Medically reviewed by Jack Yacoubian
Important nutritional characteristics for Almond
|
Glycemic index ⓘ
Source: Check out our full article on Almond glycemic index https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdfCheck 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 |
Fats ⓘHigher in Fats content than 97% of foods
Calories ⓘHigher in Calories content than 97% of foods
Potassium ⓘHigher in Potassium content than 92% of foods
Calcium ⓘHigher in Calcium content than 91% of foods
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.pdfCheck out our Glycemic index chart page for the full list.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
3.802 g
Monounsaturated Fat:
31.551 g
Polyunsaturated fat:
12.329 g
Carbohydrate type breakdown
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
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 Orange
|
| Protein | 21.15g | 50% | 22% |
7.5 times more than Broccoli
|
| Fats | 49.93g | 77% | 3% |
1.5 times more than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 9.05g | N/A | 48% |
6 times less than Chocolate
|
| Carbs | 21.55g | 7% | 33% |
1.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 3.71mg | 46% | 15% |
1.4 times more than Beef
|
| Calcium | 269mg | 27% | 9% |
2.2 times more than Milk
|
| Potassium | 733mg | 22% | 8% |
5 times more than Cucumber
|
| Magnesium | 270mg | 64% | 10% |
1.9 times more than Almond
|
| Sugar | 4.35g | N/A | 50% |
2.1 times less than Coca-Cola
|
| Fiber | 12.5g | 50% | 9% |
5.2 times more than Orange
|
| Copper | 1.03mg | 115% | 16% |
7.3 times more than Shiitake
|
| Zinc | 3.12mg | 28% | 29% |
2 times less than Beef
|
| Starch | 0.72g | 0% | 96% |
21.2 times less than Potato
|
| Phosphorus | 481mg | 69% | 10% |
2.6 times more than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 2IU | 0% | 73% |
8353 times less than Carrot
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 25.63mg | 171% | 33% |
17.6 times more than Kiwifruit
|
| Selenium | 4.1µg | 7% | 69% | |
| Manganese | 2.18mg | 95% | 27% | |
| Vitamin B1 | 0.21mg | 17% | 34% |
1.3 times less than Pea raw
|
| Vitamin B2 | 1.14mg | 88% | 10% |
8.8 times more than Avocado
|
| Vitamin B3 | 3.62mg | 23% | 45% |
2.6 times less than Turkey meat
|
| Vitamin B5 | 0.47mg | 9% | 60% |
2.4 times less than Sunflower seed
|
| Vitamin B6 | 0.14mg | 11% | 57% |
1.2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 44µg | 11% | 37% |
1.4 times less than Brussels sprout
|
| Trans Fat | 0.02g | N/A | 70% |
992.7 times less than Margarine
|
| Saturated Fat | 3.8g | 19% | 31% |
1.6 times less than Beef
|
| Monounsaturated Fat | 31.55g | N/A | 9% |
3.2 times more than Avocado
|
| Polyunsaturated fat | 12.33g | N/A | 11% |
3.8 times less than Walnut
|
| Tryptophan | 0.21mg | 0% | 63% |
1.4 times less than Chicken meat
|
| Threonine | 0.6mg | 0% | 71% |
1.2 times less than Beef
|
| Isoleucine | 0.75mg | 0% | 68% |
1.2 times less than Salmon raw
|
| Leucine | 1.47mg | 0% | 66% |
1.7 times less than Tuna
|
| Lysine | 0.57mg | 0% | 75% |
1.3 times more than Tofu
|
| Methionine | 0.16mg | 0% | 78% |
1.6 times more than Quinoa
|
| Phenylalanine | 1.13mg | 0% | 49% |
1.7 times more than Egg
|
| Valine | 0.86mg | 0% | 68% |
2.4 times less than Soybean raw
|
| Histidine | 0.54mg | 0% | 67% |
1.4 times less than Turkey meat
|
| Fructose | 0.11g | 0% | 92% |
53.6 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0g | N/A | 99% |
3046.7 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| 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 Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 579
% Daily Value*
77%
Total Fat
50g
18%
Saturated Fat 4g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.