Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Almonds |
|---|---|
Macronutrients | |
| Calorieskcal | 57929% DV |
| Proteing | 21.142% DV |
| Total fatg | 49.964% DV |
| Carbohydrateg | 21.68% DV |
| Fibreg | 12.545% DV |
| Total sugarsg | 4.35 |
| Waterg | 4.41 |
Fats | |
| Saturated fatg | 3.819% DV |
| Monounsaturated fatg | 31.6 |
| Polyunsaturated fatg | 12.3 |
| Cholesterolmg | 00% DV |
| ALA (omega-3)g | 0.0030 |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 12.3 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 25.6171% DV |
| Vitamin Kµg | 00% DV |
| Thiamin (B1)mg | 0.20517% DV |
| Riboflavin (B2)mg | 1.1488% DV |
| Niacin (B3)mg | 3.6223% DV |
| Pantothenic acid (B5)mg | 0.4719% DV |
| Vitamin B6mg | 0.1378% DV |
| Folateµg | 4411% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 52.19% DV |
Minerals | |
| Calciummg | 26921% DV |
| Ironmg | 3.7121% DV |
| Magnesiummg | 27064% DV |
| Phosphorusmg | 48138% DV |
| Potassiummg | 73316% DV |
| Sodiummg | 10% DV |
| Zincmg | 3.1228% DV |
| Coppermg | 1.03115% DV |
| Manganesemg | 2.1895% DV |
| Seleniumµg | 4.17% DV |
Other | |
| Beta-caroteneµg | 1 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 1 |
| Caffeinemg | 0 |
| Ashg | 2.97 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Almonds |
|---|---|
| OxalatesOrganic acid salt | Notable |
| PhytatesPhosphate ester | Notable |
| PhytosterolsPlant sterol | Present |
| PolyphenolsPolyphenol (class) | Notable |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Almonds |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Heart Health | Yes |
| Skin Health | Yes |
| Weight Management | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.