Almonds (dry roasted, unsalted) nutrition facts
Per 1 cup whole kernels · 138 g
of a 2,000 cal day
- Protein29g13% of calories
- Carbs29g13% of calories
- Fat73g74% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Almonds (dry roasted, unsalted) (1 cup whole kernels, 138 g) has 825 calories, with 29 g of protein, 29 g of carbohydrates and 73 g of fat. Most of its energy comes from fat (74% of calories). It is high in protein (58% DV), dietary fiber (54% DV) and Vitamin E (220% DV). Keep an eye on saturated fat, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein58%
- Dietary fiber54%
- Vitamin E220%
- Riboflavin (B2)127%
- Niacin31%
- Calcium37%
Good source of
10–19% of the daily value
- Vitamin B614%
- Folate (B9)19%
- Choline13%
Watch
20%+ of the daily value
- Saturated fat28%
Vitamins & minerals
Amounts for 1 cup whole kernels (138 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 | 33 mg | 220% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 2 mg | 127% |
| Niacin | 5 mg | 31% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 76 μg | 19% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 72 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 370 mg | 37% |
| Iron | 5 mg | 64% |
| Potassium | 984 mg | 21% |
| Magnesium | 385 mg | 92% |
| Phosphorus | 650 mg | 93% |
| Zinc | 5 mg | 42% |
| Copper | 2 mg | 169% |
| Manganese | 3 mg | 134% |
| Selenium | 3 μg | 5% |
Full breakdown · 40 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 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 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 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 | 46 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 18 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 7 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
828 calAlmonds (raw)1 cup, whole+3 cal
856 calAlmonds (blanched)1 cup whole kernels+31 cal
825 calAlmonds (dry roasted, salted)1 cup whole kernelssame cal
953 calAlmonds (oil roasted, salted)1 cup whole kernels+128 cal
270 calKirkland Signature Almonds, Dry Roasted and Salted1 serving−555 cal
170 calBlue Diamond Almonds, Lightly Salted28 nuts−655 cal
Burning 825 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)
- 116minSwimming laps
Common questions
How many calories are in Almonds (dry roasted, unsalted)?
One serving of Almonds (dry roasted, unsalted) (1 cup whole kernels) has 825 calories, which works out to 598 calories per 100 g. That is about 41% of a 2,000-calorie day.
Are Almonds (dry roasted, unsalted) high in protein?
It provides a solid 29 g of protein per serving (58% of the 50 g daily value), but protein supplies only 13% 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 (dry roasted, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 13% 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 (dry roasted, unsalted)?
4.1 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Almonds (dry roasted, unsalted)?
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.
