Almonds Nutrition Facts

The Nutritional Value of Almonds

– dry roasted, without salt added –
From Wikipedia: “Claimed health benefits of almonds include improved complexion, improved movement of food through the colon (feces) and the prevention of cancer. Recent research associates the inclusion of almonds in the diet with elevating the blood levels of high density lipoproteins and of lowering the levels of low density lipoproteins.

A controlled trial showed that, in spite of the high fat content of almonds, using them in the daily diet reduced a number of risk factors for heart disease, including cholesterol and blood lipids.”

Common Name: Includes USDA commodity food A255, A263
NDB No: 12063 (Nutrient values and weights are for edible portion)

 

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
Proximates
Water
g
2.53
11
0.030
Energy
kcal
595
0
0.000
Energy
kJ
2490
0
0.000
Protein
g
21.06
12
1.069
Total lipid (fat)
g
52.05
11
1.014
Ash
g
3.15
11
0.043
Carbohydrate, by difference
g
21.20
0
0.000
Fiber, total dietary
g
10.9
10
0.715
Sugars, total
g
4.93
0
0.000
Sucrose
g
4.76
10
0.128
Glucose (dextrose)
g
0.02
10
0.018
Fructose
g
0.01
10
0.005
Lactose
g
0.00
3
0.000
Maltose
g
0.14
3
0.000
Galactose
g
0.00
0
0.000
Starch
g
0.73
3
0.039
Minerals
Calcium, Ca
mg
267
10
8.571
Iron, Fe
mg
3.83
10
0.537
Magnesium, Mg
mg
281
10
3.476
Phosphorus, P
mg
470
10
16.190
Potassium, K
mg
712
10
19.690
Sodium, Na
mg
3
9
1.967
Zinc, Zn
mg
3.30
8
0.162
Copper, Cu
mg
1.110
8
0.024
Manganese, Mn
mg
2.314
10
0.286
Selenium, Se
mcg
2.3
2
0.000
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
3
0.000
Thiamin
mg
0.084
6
0.009
Riboflavin
mg
0.967
10
0.113
Niacin
mg
3.553
10
0.314
Pantothenic acid
mg
0.322
10
0.102
Vitamin B-6
mg
0.127
6
0.000
Folate, total
mcg
53
10
21.924
Folic acid
mcg
0
0
0.000
Folate, food
mcg
53
10
21.924
Folate, DFE
mcg_DFE
53
0
0.000
Choline, total
mg
52.1
0
0.000
Vitamin B-12
mcg
0.00
0
0.000
Vitamin B-12, added
mcg
0.00
0
0.000
Vitamin A, RAE
mcg_RAE
0
0
0.000
Retinol
mcg
0
0
0.000
Carotene, beta
mcg
1
1
0.000
Carotene, alpha
mcg
0
1
0.000
Cryptoxanthin, beta
mcg
0
0
0.000
Vitamin A, IU
IU
1
0
0.000
Lycopene
mcg
0
0
0.000
Lutein + zeaxanthin
mcg
1
0
0.000
Vitamin E (alpha-tocopherol)
mg
23.80
11
1.800
Vitamin E, added
mg
0.00
0
0.000
Tocopherol, beta
mg
0.38
11
0.053
Tocopherol, gamma
mg
0.68
11
0.150
Tocopherol, delta
mg
0.12
11
0.024
Vitamin D (D2 + D3)
mcg
0.0
0
0.000
Vitamin D
IU
0
0
0.000
Vitamin K (phylloquinone)
mcg
0.0
0
0.000
Lipids
Fatty acids, total saturated
g
4.030
0
0.000
4:0
g
0.000
0
0.000
6:0
g
0.000
0
0.000
8:0
g
0.000
3
0.000
10:0
g
0.000
3
0.000
12:0
g
0.000
3
0.000
13:0
g
0.000
3
0.000
14:0
g
0.000
3
0.000
15:0
g
0.000
3
0.000
16:0
g
3.313
11
0.009
17:0
g
0.011
9
0.011
18:0
g
0.707
11
0.057
20:0
g
0.000
3
0.000
22:0
g
0.000
3
0.000
24:0
g
0.000
3
0.000
Fatty acids, total monounsaturated
g
32.383
0
0.000
14:1
g
0.000
3
0.000
15:1
g
0.000
7
0.000
16:1 undifferentiated
g
0.252
11
0.000
17:1
g
0.057
6
0.000
18:1 undifferentiated
g
32.074
11
1.423
20:1
g
0.000
3
0.000
22:1 undifferentiated
g
0.000
3
0.000
24:1 c
g
0.000
3
0.000
Fatty acids, total polyunsaturated
g
12.995
0
0.000
18:2 undifferentiated
g
12.986
11
0.224
18:3 undifferentiated
g
0.009
10
0.009
18:4
g
0.000
0
0.000
20:2 n-6 c,c
g
0.000
3
0.000
20:3 undifferentiated
g
0.000
3
0.000
20:4 undifferentiated
g
0.000
3
0.000
20:5 n-3 (EPA)
g
0.000
3
0.000
22:5 n-3 (DPA)
g
0.000
3
0.000
22:6 n-3 (DHA)
g
0.000
3
0.000
Fatty acids, total trans
g
0.010
7
0.000
Cholesterol
mg
0
0
0.000
Phytosterols
mg
127
0
0.000
Stigmasterol
mg
4
4
0.125
Campesterol
mg
4
4
1.150
Beta-sitosterol
mg
118
4
7.942
Amino acids
Tryptophan
g
0.190
0
0.000
Threonine
g
0.672
0
0.000
Isoleucine
g
0.685
0
0.000
Leucine
g
1.456
0
0.000
Lysine
g
0.595
0
0.000
Methionine
g
0.187
0
0.000
Cystine
g
0.279
0
0.000
Phenylalanine
g
1.137
0
0.000
Tyrosine
g
0.525
0
0.000
Valine
g
0.792
0
0.000
Arginine
g
2.444
0
0.000
Histidine
g
0.587
0
0.000
Alanine
g
0.991
0
0.000
Aspartic acid
g
2.708
0
0.000
Glutamic acid
g
5.124
0
0.000
Glycine
g
1.455
0
0.000
Proline
g
0.960
0
0.000
Serine
g
0.996
0
0.000
Other
Alcohol, ethyl
g
0.0
0
0.000
Caffeine
mg
0
0
0.000
Theobromine
mg
0
0
0.000
USDA National Nutrient Database for Standard Reference, Release 23 (2010)

Nutrition Note: All values are for 100 grams (3.52 ounces) and for dry roasted nuts. The best nutritional value however is always obtained from fresh raw nuts, so best try to get fresh nuts. The longer you store or cook, dry or roast your products the more nutritional value is lost, so if you need to cook do it short and fast and always use fresh products. Also If   you have special needs or conditions make sure you consult with your doctor or nutritionist.

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