Almonds (blanched) nutrition facts
Per 1 cup whole kernels · 145 g
of a 2,000 cal day
- Protein31g14% of calories
- Carbs27g12% of calories
- Fat76g75% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Almonds (blanched) (1 cup whole kernels, 145 g) has 856 calories, with 31 g of protein, 27 g of carbohydrates and 76 g of fat. Most of its energy comes from fat (75% of calories). It is high in protein (62% DV), dietary fiber (51% DV) and Vitamin E (230% DV). Keep an eye on saturated fat, which provides 29% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Dietary fiber51%
- Vitamin E230%
- Thiamine23%
- Riboflavin (B2)79%
- Niacin32%
Good source of
10–19% of the daily value
- Vitamin B613%
- Folate (B9)18%
- Choline14%
Watch
20%+ of the daily value
- Saturated fat29%
Vitamins & minerals
Amounts for 1 cup whole kernels (145 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 | 34 mg | 230% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 1 mg | 79% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 76 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 342 mg | 34% |
| Iron | 5 mg | 59% |
| Potassium | 956 mg | 20% |
| Magnesium | 389 mg | 93% |
| Phosphorus | 697 mg | 100% |
| Zinc | 4 mg | 39% |
| Copper | 1 mg | 165% |
| Manganese | 3 mg | 116% |
| Selenium | 5 μg | 8% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 4 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 6 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 48 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 | 0 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
828 calAlmonds (raw)1 cup, whole−27 cal
825 calAlmonds (dry roasted, unsalted)1 cup whole kernels−30 cal
825 calAlmonds (dry roasted, salted)1 cup whole kernels−30 cal
953 calAlmonds (oil roasted, salted)1 cup whole kernels+98 cal
270 calKirkland Signature Almonds, Dry Roasted and Salted1 serving−585 cal
170 calBlue Diamond Almonds, Lightly Salted28 nuts−685 cal
Burning 856 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 162minWalking (3.5 mph)
- 103minCycling (moderate)
- 71minRunning (6 mph)
- 120minSwimming laps
Common questions
How many calories are in Almonds (blanched)?
One serving of Almonds (blanched) (1 cup whole kernels) has 856 calories, which works out to 590 calories per 100 g. That is about 43% of a 2,000-calorie day.
Are Almonds (blanched) high in protein?
It provides a solid 31 g of protein per serving (62% 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 (blanched) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 12% 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 (blanched)?
28 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Almonds (blanched)?
6.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
