Almonds (raw) nutrition facts
Per 1 cup, whole · 143 g
of a 2,000 cal day
- Protein30g14% of calories
- Carbs31g14% of calories
- Fat71g72% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Almonds (raw) (1 cup, whole, 143 g) has 828 calories, with 30 g of protein, 31 g of carbohydrates and 71 g of fat. Most of its energy comes from fat (72% of calories). It is high in protein (60% DV), dietary fiber (64% DV) and Vitamin E (244% DV). Keep an eye on saturated fat, which provides 27% of the daily value.
High in
20%+ of the daily value
- Protein60%
- Dietary fiber64%
- Vitamin E244%
- Thiamine24%
- Riboflavin (B2)125%
- Niacin32%
Good source of
10–19% of the daily value
- Vitamin B615%
- Folate (B9)16%
- Pantothenic acid13%
- Choline14%
- Selenium11%
Watch
20%+ of the daily value
- Saturated fat27%
Vitamins & minerals
Amounts for 1 cup, whole (143 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 37 mg | 244% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 2 mg | 125% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 385 mg | 38% |
| Iron | 5 mg | 66% |
| Potassium | 1,048 mg | 22% |
| Magnesium | 386 mg | 92% |
| Phosphorus | 688 mg | 98% |
| Zinc | 4 mg | 41% |
| Copper | 1 mg | 164% |
| Manganese | 3 mg | 135% |
| Selenium | 6 μg | 11% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 4 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 9 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 45 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 18 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 18 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
856 calAlmonds (blanched)1 cup whole kernels+28 cal
825 calAlmonds (dry roasted, unsalted)1 cup whole kernels−3 cal
825 calAlmonds (dry roasted, salted)1 cup whole kernels−3 cal
953 calAlmonds (oil roasted, salted)1 cup whole kernels+125 cal
270 calKirkland Signature Almonds, Dry Roasted and Salted1 serving−558 cal
170 calBlue Diamond Almonds, Lightly Salted28 nuts−658 cal
Burning 828 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 157minWalking (3.5 mph)
- 99minCycling (moderate)
- 69minRunning (6 mph)
- 117minSwimming laps
Common questions
How many calories are in Almonds (raw)?
One serving of Almonds (raw) (1 cup, whole) has 828 calories, which works out to 579 calories per 100 g. That is about 41% of a 2,000-calorie day.
Are Almonds (raw) high in protein?
It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Almonds (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Almonds (raw)?
1.4 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Almonds (raw)?
6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
