Almonds: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Almonds: 579 kcal, 21.2 g protein, 49.9 g fat and 21.6 g carbohydrate per 100 g. A typical portion is 1 handful (28 g): about 162 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
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- High in vitamin E · 171%
- High in copper · 115%
- High in manganese · 106%
- High in vitamin B2 (riboflavin) · 95%
- High in magnesium · 76%
- High in phosphorus · 69%
- High in fibre · 40%
- High in zinc · 33%
| Nutrition | per 100 g | % daily value | portion (28 g) | % daily value |
|---|---|---|---|---|
| Calories | 579 kcal | 29% | 162 kcal | 8% |
| Protein | 21.2 g | 42% | 5.92 g | 12% |
| Fat | 49.9 g | — | 14 g | — |
| Carbohydrate | 21.6 g | — | 6.03 g | — |
| Fibre | 12.5 g | 40% | 3.5 g | 11% |
| Sugar(limit) | 4.35 g | 5% | 1.22 g | 1% |
| Saturated fat(limit) | 3.8 g | 17% | 1.06 g | 5% |
| Sodium(limit) | 1 mg | 0% | 0.28 mg | 0% |
| Vitamin E | 25.6 mg | 171% | 7.18 mg | 48% |
| Copper | 1.03 mg | 115% | 0.29 mg | 32% |
| Manganese | 2.18 mg | 106% | 0.61 mg | 30% |
| Vitamin B2 (riboflavin) | 1.14 mg | 95% | 0.32 mg | 27% |
| Magnesium | 270 mg | 76% | 75.6 mg | 21% |
| Phosphorus | 481 mg | 69% | 135 mg | 19% |
| Zinc | 3.12 mg | 33% | 0.87 mg | 9% |
| Iron | 3.71 mg | 29% | 1.04 mg | 8% |
| Calcium | 269 mg | 27% | 75.3 mg | 8% |
| Potassium | 733 mg | 24% | 205 mg | 7% |
Typical portion: 1 handful, 28 g, about 162 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoCe sont des estimations générales produites à partir de formules publiées, et non une prescription médicale. Elles n'ont pas été relues par un médecin ni par un diététicien diplômé.
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Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.
Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.
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Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Généré: October 2026
Also searched as: almond nuts.
About this food: Almonds
The USDA entry is plain almonds with the skin on: raw, unsalted, unflavoured. That matters because roasted and salted packs, and especially ones coated in honey or chocolate, are different products. Dry-roasted almonds are close to the raw figure, but oil-roasted or sugar-coated ones are not. Blanched almonds without skin are close too, and flour ground from whole almonds is close, while defatted almond flour is a different product.
The portion is where the calories hide. The listed 28 g is about 23 kernels, a small closed handful, and it gives 162 kcal and 5.9 g protein. A generous scoop from a bag, grabbed three times a day while working, can quietly double or triple that. If you eat them from a jar, weigh a portion once, pour it into a small bowl and see how it looks.
Almonds are dense: 579 kcal per 100 g, with 12.5 g of fibre and 49.9 g of fat. They fit well into homemade granola, yoghurt or baking, or beside a piece of fruit. Buy them in sealed packs rather than loose from an open bin, since the oil can turn stale when nuts sit in warm air and light. Keep them in a closed jar in a cool, dark cupboard. Almond milk and almond butter are different foods with their own entries.
What it is high and low in
Almonds is high in vitamin E (171%), copper (115%), manganese (106%), vitamin B2 (riboflavin) (95%), magnesium (76%), phosphorus (69%), fibre (40%), zinc (33%), iron (29%), calcium (27%), potassium (24%) and vitamin B3 (niacin) (24%) per 100 g (share of the daily reference in brackets). It is a good source of protein (21.2 g per 100 g, but only 14% of calories), vitamin B1 (thiamine) (18%), vitamin B6 (11%) and folate (11%).
The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared almonds with the five foods in our table that are closest in composition (Sunflower seeds, Sesame seeds, Pistachios, Raw peanuts and Cashews), per 100 g.
Rank among the six: Protein (1 = most): 2nd of 6; Calories (1 = fewest): 5th of 6; Fibre (1 = most): 1st of 6; Carbohydrate (1 = fewest): 3rd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Almonds | 579 | 21.2 | 49.9 | 21.6 | 12.5 |
| Sunflower seeds | 584 | 20.8 | 51.5 | 20 | 8.6 |
| Sesame seeds | 573 | 17.7 | 49.7 | 23.5 | 11.8 |
| Pistachios | 560 | 20.2 | 45.3 | 27.2 | 10.6 |
| Raw peanuts | 567 | 25.8 | 49.2 | 16.1 | 8.5 |
| Cashews | 553 | 18.2 | 43.9 | 30.2 | 3.3 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 170567: "Nuts, almonds"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of almonds?
579 kcal per 100 g, with 21.2 g protein, 49.9 g fat and 21.6 g carbohydrate. A typical portion (1 handful, 28 g) has about 162 kcal.
How much protein is in almonds?
100 g has 21.2 g of protein, which is 42% of a 50 g daily reference, and a typical portion (28 g) has 5.9 g. Protein supplies 14% of its calories.
Which vitamins and minerals does almonds contain?
The most per 100 g, as a share of the daily reference: vitamin E 25.6 mg (171%); copper 1.03 mg (115%); manganese 2.18 mg (106%); vitamin B2 (riboflavin) 1.14 mg (95%). Every other tracked vitamin or mineral is under 10% or has no USDA value.