In short: 100 g of almonds contains 579 calories, 21 g of protein, 22 g of carbohydrate and 50 g of fat. A cup, whole (143 g) portion has about 828 calories and 30 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, whole |
|---|---|---|
| Calories | 579 kcal | 828 kcal |
| Protein | 21 g | 30 g |
| Total fat | 50 g | 71 g |
| Saturated fat | 3.8 g | 5.4 g |
| Monounsaturated fat | 32 g | 45 g |
| Polyunsaturated fat | 12 g | 18 g |
| Carbohydrate | 22 g | 31 g |
| Dietary fiber | 12 g | 18 g |
| Total sugars | 4.3 g | 6.2 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1 mg | 1.4 mg |
It is a high-protein food, at 21 g of protein per 100 g.
The fiber content is high at 12 g per 100 g, which is 45% of the 28 g daily value adults are asked to aim for.
It is low in sodium, at 1 mg per 100 g.
The standout micronutrient is vitamin E, at 171% of the daily value per 100 g — vitamin E is an antioxidant.
| Nutrient | Per 100 g | Per cup, whole |
|---|---|---|
| Potassium | 733 mg | 1048 mg |
| Calcium | 269 mg | 385 mg |
| Iron | 3.7 mg | 5.3 mg |
| Magnesium | 270 mg | 386 mg |
| Zinc | 3.1 mg | 4.5 mg |
| Selenium | 4.1 µg | 5.9 µg |
| Nutrient | Per 100 g | Per cup, whole |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 26 mg | 37 mg |
| Vitamin K | 0 µg | 0 µg |
| Thiamin | 0.2 mg | 0.29 mg |
| Riboflavin | 1.1 mg | 1.6 mg |
| Niacin | 3.6 mg | 5.2 mg |
| Vitamin B-6 | 0.14 mg | 0.2 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 44 µg | 63 µg |
| Choline | 52 mg | 75 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 63rd out of 109 foods in this reference. Within nuts, seeds and oils, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Pumpkin Seeds | 30 g | 574 kcal |
| Peanuts | 26 g | 567 kcal |
| Peanut Butter | 22 g | 598 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
Related foods
Source
All values come from USDA FoodData Central (SR Legacy), food ID 170567, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Nuts, almonds.