Nutrition for Almonds
Calories, Protein, Vitamins and More
Almonds Nutrition Summary
One cup of almonds (143 grams or 0.3 lb) contains 828 calories and 30.2 grams of protein. Almonds consists of 4% water, 22% carbohydrates, 21% protein, and 50% fat.Almonds are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, riboflavin, niacin and Vitamin E. It also contains significant amounts of thiamin, Vitamin B6, manganese, selenium, zinc, phosphorus, copper and choline.
In one cup of almonds:
- Calories: 828
- Protein: 30.2 g
- Sugar: 6.2 g
- Dietary fiber: 17.9 g
- Fat: 71.4 g, (Saturated: 5.4 g)
- Sodium: 1.4 mg
See the Almonds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, almonds.
Calories in Almonds
Almonds have 828 calories per cup or 579 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.73% of calories in almonds are from fat, 14% of calories are from carbohydrates and 14% of calories are from protein.
Calories from Carbs
About 14% the calories in almonds are from carbohydrates.
The carbs in almonds are mostly in the form of dietary fiber, sugar and starch (71%, 25% and 4%). An excellent high-fiber food, a single cup of almonds contains 72% of recommended daily values or 17.9 grams of dietary fiber.
- Dietary fiber: 17.9 g
- Sugar: 6.2 g
- Starch: 1 g
Calories from Fat
The majority, or 73% of the calories in Almonds are from fat. Almonds are high in total fat, with 71.4 grams or 112% of recommended daily values per cup. Most of the fat in almonds are healthier unsaturated fats.
Almonds are cholesterol free and trans-fat free.
Almonds are cholesterol free and trans-fat free.
- Total fat: 71.4 g
- Saturated fat: 5.4 g
- Monounsaturated fat: 45.1 g
- Polyunsaturated fat: 17.6 g
Omega-6 in Almonds
A good source of omega-6 fatty acids, every cup of almonds contain a total of 17.6 grams of omega-6. In addition, a large portion of the omega-6 in almonds come from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 17.62 g
Calories Similar to Almonds
Some other nuts or seeds with similar calories to almonds by weight:- Pistachio: -10 calories
- Cashew Butter: +11 calories
- Sesame Seeds: -20 calories
- Raw Pumpkin Seeds: -29 calories
Protein in Almonds
An excellent source of protein, a single cup of Almonds contains 60% of recommended daily values or 30.2 grams of protein. In addition, almonds contain significant amounts of all 9 essential amino acids.- Protein: 30.24 g
- Tryptophan: 0.3 g
- Threonine: 0.86 g
- Isoleucine: 1.07 g
- Leucine: 2.11 g
- Lysine: 0.81 g
- Methionine: 0.22 g
- Phenylalanine: 1.62 g
- Valine: 1.22 g
- Histidine: 0.77 g
Protein Similar to Almonds
Some other nuts or seeds with similar amounts of protein to almonds by weight:- Pistachio: -0.1 grams
- Almond Butter: -0.3 grams
- Pumpkin Seeds: -3.7 grams
- Flaxseeds: -4.1 grams
Vitamins and Minerals in Almonds
An good source of many nutrients, almonds contain abundant amounts of calcium, iron, magnesium, potassium, riboflavin, niacin and Vitamin E. In fact, a single cup of almonds contains 244% of recommended daily values or 36.7 milligrams of Vitamin E. Also an excellent source of riboflavin, a single cup of almonds contains 148% of recommended daily values or 1.6 milligrams of riboflavin.Vitamins in almonds (1 cup):
- Vitamin a: 0.9 ug
- Thiamin: 0.3 mg
- Riboflavin: 1.6 mg
- Niacin: 5.2 mg
- Vitamin b6: 0.2 mg
- Vitamin e: 36.7 mg
- Folate: 62.9 ug
- Calcium: 384.7 mg
- Potassium: 1048.2 mg
- Iron: 5.3 mg
- Magnesium: 386.1 mg
- Zinc: 4.5 mg
- Selenium: 5.9 ug
- Phosphorus: 687.8 mg
- Copper: 1.5 mg
- Manganese: 3.1 mg
- Choline: 74.5 mg
Similar to Almonds for Vitamin E
Here are some other nuts or seeds with similarly abundant amounts of Vitamin E to almonds:- Almond Butter: -2 MG
- Hazelnut: -15 MG
- Pine Nut: -23 MG
- Brazil Nut: -29 MG
Flavonoids and Carotenoids in Almonds [3]
Almonds contain a couple of healthy phytonutrients and antioxidants, specifically flavonoid isorhamnetin, kaempferol and quercetin. In one cup of almonds:
- isorhamnetin: 3.78 mg
- kaempferol: 0.56 mg
- Quercetin: 0.51 mg
Almonds Nutrition Chart
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