Food Nutrient Profile - Almonds

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Nutrients in 100 grams of Almonds

Nuts, almonds (Prunus dulcis).

Macros Ratio

Protein Fat Carbs
14%
72%
14%
100 g ▼

Macro Nutrients

Almonds
Energy579 kcal
20%
Almonds provide 579kcal of Energy per 100 grams, meeting 20% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat50 g
51.5%
Almonds provide 50g of Fat per 100 grams, meeting 51.5% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat3.8 g
12%
Almonds provide 3.8g of Saturated Fat per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.003 g
0.19%
Almonds provide 0.003g of Omega 3 per 100 grams, meeting 0.19% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 612.3 g
72.5%
Almonds provide 12.3g of Omega 6 per 100 grams, meeting 72.5% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Almonds provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate21.6 g
16.6%
Almonds provide 21.6g of Carbohydrate per 100 grams, meeting 16.6% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars4.35 g
6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Almonds provide 4.35g of Sugars per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.11 g
0.15%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Almonds provide 0.11g of Fructose per 100 grams, meeting 0.15% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.17 g
%
Almonds provide 0.17g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose3.95 g
%
Almonds provide 3.95g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber12.5 g
33%
Almonds provide 12.5g of Fiber per 100 grams, meeting 33% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein21 g
37.8%
Almonds provide 21g of Protein per 100 grams, meeting 37.8% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Almonds
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Almonds provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.21 mg
17%
Thiamine
Almonds provide 0.21mg of Vitamin B1 per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B21.14 mg
87.5%
Riboflavin
Almonds provide 1.14mg of Vitamin B2 per 100 grams, meeting 87.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B33.6 mg
22.6%
Niacin, nicotinic acid, niacinamide
Almonds provide 3.6mg of Vitamin B3 per 100 grams, meeting 22.6% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.47 mg
9.4%
Pantothenic acid
Almonds provide 0.47mg of Vitamin B5 per 100 grams, meeting 9.4% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.14 mg
10.5%
Pyridoxine
Almonds provide 0.14mg of Vitamin B6 per 100 grams, meeting 10.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B757 μg
190%
Biotin
Almonds provide 57μg of Vitamin B7 per 100 grams, meeting 190% of the Recommended Dietary Allowance (RDA) of 30μg for Men 19-50 years
Vitamin B944 μg
11%
Folates and Folic Acid
Almonds provide 44μg of Vitamin B9 per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Almonds provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Almonds provide 0mg of Vitamin C per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Almonds provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E25.6 mg
171%
Tocopherols and Tocotrienols
Almonds provide 25.6mg of Vitamin E per 100 grams, meeting 171% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Almonds provide 0μg of Vitamin K per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Almonds
Calcium269 mg
27%
Almonds provide 269mg of Calcium per 100 grams, meeting 27% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper1.03 mg
115%
Almonds provide 1.03mg of Copper per 100 grams, meeting 115% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.7 mg
46.4%
Almonds provide 3.7mg of Iron per 100 grams, meeting 46.4% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium270 mg
64.3%
Almonds provide 270mg of Magnesium per 100 grams, meeting 64.3% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese2.18 mg
95%
Almonds provide 2.18mg of Manganese per 100 grams, meeting 95% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum45.3 μg
101%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Almonds provide 45.3μg of Molybdenum per 100 grams, meeting 101% of the Recommended Dietary Allowance (RDA) of 45μg for Men 19-50 years
Phosphorus481 mg
68.7%
Almonds provide 481mg of Phosphorus per 100 grams, meeting 68.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium733 mg
21.6%
Almonds provide 733mg of Potassium per 100 grams, meeting 21.6% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium4.1 μg
7.45%
Almonds provide 4.1μg of Selenium per 100 grams, meeting 7.45% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1 mg
0.067%
Almonds provide 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc3.12 mg
28.4%
Almonds provide 3.12mg of Zinc per 100 grams, meeting 28.4% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water4.4 g
0.12%
Almonds provide 4.4g of Water per 100 grams, meeting 0.12% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Almonds Nutrition Facts: Essential Nutrients in 100g of Almonds

Discover the comprehensive nutritional data of almonds, including macro and micronutrients, in a 100g serving. Learn about the health benefits and nutritional value of almonds.

When you enjoy 100 grams of almonds, you're treating your body to a powerhouse of essential vitamins. Here's a closer look at what you're getting:

Almonds are not just about vitamins; they are also a treasure trove of essential minerals:

When it comes to macronutrients, almonds offer a balanced profile:

In summary, almonds are a nutrient-dense food that can significantly contribute to your daily vitamin, mineral, and macronutrient needs. Whether you're looking to boost your energy, support your immune system, or maintain healthy skin, incorporating almonds into your diet is a delicious and nutritious choice.

Frequently Asked Questions about Almonds

What are the health benefits of Almonds?

Almonds are a nutrient-dense food packed with healthy fats, protein, fiber, vitamins, and minerals. They are known to support heart health, aid in weight management, improve blood sugar control, and provide antioxidants that help reduce inflammation in the body. Additionally, almonds are a good source of vitamin E, magnesium, and calcium, which are essential for overall health and well-being.

Are there any potential risks or side effects of consuming Almonds?

Almonds are a nutritious food with many health benefits, but they can cause issues for some people. Eating too many almonds can lead to weight gain due to their high calorie content. Some individuals may also experience digestive issues like bloating or gas if they consume almonds in large quantities. It's important to practice portion control and balance almond consumption with a variety of other plant-based foods in a well-rounded diet.

Can I lose weight by eating more Almonds?

Almonds are a nutritious food that can be part of a healthy weight loss plan due to their high fiber and protein content. However, it's important to be mindful of portion sizes as they are calorie-dense. Incorporating almonds into a balanced diet along with regular physical activity can support weight loss goals.

Can I gain more muscles by eating more Almonds if I train consistently?

Almonds are a good source of plant-based protein and healthy fats, which can support muscle growth when combined with consistent training. However, muscle gain also requires an adequate intake of overall calories, as well as a variety of nutrients from a well-rounded plant-based diet. It's important to include a variety of protein sources, such as legumes, tofu, tempeh, and whole grains, in addition to almonds, to support muscle growth effectively.

Can I eat Almonds if I have diabetes?

Yes, almonds can be a good snack option for individuals with diabetes. They are low in carbohydrates and high in healthy fats, fiber, and protein, which can help stabilize blood sugar levels. Just be mindful of portion sizes to avoid consuming too many calories.

Can I consume Almonds if I am on a Keto diet?

Yes, almonds can be consumed on a Keto diet as they are low in carbs and high in healthy fats and protein. They can be a great snack option to help you stay in ketosis while providing essential nutrients like vitamin E, magnesium, and fiber. Just be mindful of portion sizes as nuts are calorie-dense.

Can I eat Almonds if I am on a low fat diet?

Yes, you can still include almonds in moderation on a low-fat diet. While almonds are high in fat, the majority of the fat is heart-healthy monounsaturated fat. Just be mindful of portion sizes to keep your fat intake within your desired range.

What is the environmental impact of producing Almonds?

Almond production has a significant environmental impact due to the high water usage required for cultivation. It takes about 1.1 gallons of water to produce a single almond, leading to water scarcity in regions where almonds are grown. Additionally, almond farming can contribute to soil erosion and habitat destruction. Opting for more sustainable alternatives or consuming almonds in moderation can help reduce the environmental impact.




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