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Almonds

Nuts, almonds, oil roasted, with salt added, smoke flavor

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories607
% Daily Value
  • Total Fat 55,89 g72%
  • Saturated Fat 3,57 g18%
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 548 mg24%
  • Total Carbohydrate 17,86 g6%
  • Dietary Fiber 10,7 g38%
  • Total Sugars 3,57 g
  • Protein 21,43 g43%
  • Vitamin D —
  • Calcium 286 mg22%
  • Iron 3,86 mg21%
  • Potassium 679 mg14%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Nuts, almonds contains 607 kcal calories, 21,43g protein, and 25,13mg vitamin e per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

660kcal
  • Protein13%(86 kcal)
  • Carbs11%(71 kcal)
  • Fat76%(503 kcal)

Nutrient density

18/ 100

Meets ≥10% Daily Value for 11 of 14 nutrients

Low nutrient density

Use Almonds in your next meal plan

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Category: Nut and Seed Products

Top 1% for Vitamin EHigh proteinHigh fiberLow sugarHigh calciumHigh ironHigh potassiumZero cholesterolVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio1.2 : 1
neutral
  • Almonds has a potassium-to-sodium ratio of 1.2:1, which is considered neutral for blood-pressure support.
  • Almonds contains more fiber per 100 g than cooked oatmeal — 11 g vs 2 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

607 kcal30%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

21,43 g43%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

17,86 g6%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

55,89 g72%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

10,7 g38%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

3,57 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

548 mg24%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

679 mg14%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

286 mg22%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

286 mg68%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

3,86 mg21%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

3,57 g18%
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0 mg0%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

25,13 mg168%
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

2,8 g—

Compare 9 USDA variants

Variants of Nuts, almonds, honey roasted, unblanched cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Nuts, almonds, honey roasted, unblanched16859259418,227,949,9
Nuts, almonds, dry roasted, with salt added16859660920,718,655,2
Nuts, almonds, oil roasted, lightly salted16860260721,217,755,2
Nuts, almonds, oil roasted, with salt added16941960721,217,755,2
Nuts, almonds, oil roasted, with salt added, smoke flavorcurrent16942060721,417,955,9
Nuts, almonds, dry roasted, without salt added170158598212152,5
Nuts, almonds, oil roasted, without salt added17015960721,217,755,2
Nuts, almonds17056757921,221,649,9
Nuts, almonds, blanched17056859021,418,752,5

Household serving sizes

g
oz (28 almonds)
28 g

Frequently asked questions about Almonds

How many calories in Almonds?

Almonds contains 607 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Almonds?

Almonds contains 548 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Almonds?

Per 100 grams, Almonds contains 21.43 g protein, 17.86 g carbohydrates, and 55.89 g total fat.

Is Almonds good for keto or low-carb?

Almonds has 17.9 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Almonds nutrition data come from?

Nutrition data for Almonds is sourced from USDA FoodData Central (FDC ID 169420). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169420/nutrients.

Diet compatibility

  • High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • High calciumDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Almonds

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Almonds.

3 meal ideas using Almonds

Starter templates matched to Almonds's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Protein-forward breakfast with Almonds

    Almonds pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.

  • Lunch

    Protein-packed bowl with almonds

    Layer almonds over a brown-rice bowl with roasted vegetables and tahini for a balanced lunch around 40 g of protein.

  • Dinner

    Fiber-forward dinner featuring almonds

    Combine almonds with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 169420), accessed 2019-04-01.

Published: 2019-04-01

More foods in Nut and Seed Products

Use Almonds in your next meal plan

Melio can build a complete week of meals around Almonds (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Almonds — Top 1% for Vitamin E per 100g + recipes | План харчування