Almonds nutrition facts
Per 1 ounce · 28 g
of a 2,000 cal day
- Protein6g14% of calories
- Carbs6.1g14% of calories
- Fat14g73% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Almonds (1 ounce, 28 g) has 164 calories, with 6 g of protein, 6.1 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (73% of calories). It is high in Vitamin E (48% DV), riboflavin (b2) (25% DV) and copper (32% DV).
High in
20%+ of the daily value
- Vitamin E48%
- Riboflavin (B2)25%
- Copper32%
- Manganese27%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Iron13%
- Magnesium18%
- Phosphorus19%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 ounce (28 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 | 7 mg | 48% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0 mg | 3% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 3% |
| Choline | 15 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 76 mg | 8% |
| Iron | 1 mg | 13% |
| Potassium | 208 mg | 4% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 136 mg | 19% |
| Zinc | 1 mg | 8% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 27% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0.3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 164 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Almonds?
One serving of Almonds (1 ounce) has 164 calories, which works out to 578 calories per 100 g. That is about 8.2% of a 2,000-calorie day.
Are Almonds high in protein?
Not especially. It has 6 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Almonds keto-friendly?
It is hard to fit into a strict keto diet. One serving has 3 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?
0.3 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Almonds?
1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
