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Almond (Nut) Calories
Rich in protein and healthy fats, source of vitamin E and magnesium
CALORIES
GI
POTASSIUM
FIBER
Almond (Nut) Nutrition Facts
Selected: 100 g
579
KCAL / 100G
Carbs
21.6g
· 14%
Protein
21.2g
· 14%
Fat
49.9g
· 72%
Fiber
12.5g
Almond (Nut) Vitamins & Minerals
Vitamins
Vitamin E
25.63mg · 171% DV
B2
1.01mg · 78% DV
Biotin
17µg · 57% DV
B3
3.39mg · 21% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
481mg · 69% DV
Magnesium
270mg · 64% DV
Almond (Nut) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Almond (Nut) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Almond (Nut) Contain Allergens?
Contains these allergens:
Which Diets Is Almond (Nut) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Almond (Nut) Fat Profile
SATURATED
3.8g
MONOUNSATURATED
31.6g
POLYUNSATURATED
12.3g
Foods Similar to Almond (Nut)
Almond (Nut) — Frequently Asked Questions
Is it better to eat almonds raw or roasted?
Raw almonds are usually the simpler option, especially if they are unsalted. Roasting improves flavor, but very high heat and heavy salting can reduce some heat-sensitive nutrients and add unnecessary sodium.
Do almonds need to be soaked before eating?
No, soaking is optional rather than necessary. It softens the texture and makes the skins easier to remove, but unsoaked almonds are still a normal and nutritious food.
How should almonds be stored to stay fresh longer?
Almonds keep best in an airtight container away from heat, light, and moisture. For longer storage, the fridge or freezer helps slow rancidity because almonds are naturally rich in fat.
Can almonds be frozen?
Yes, almonds freeze well and this can help preserve freshness for longer periods. You can use them straight from the freezer in oatmeal, yogurt, or cooking.
Are almonds a good snack before a workout?
They can work in a small portion, but a large serving may feel heavy for some people because almonds are rich in fat and fiber. Many people tolerate them better after training or paired with an easier-to-digest carb source.
Do almonds cause weight gain if eaten at night?
Eating almonds at night does not automatically cause weight gain. What matters most is your total intake over the day, although almonds are energy-dense so portions can add up quickly.
What foods pair well with almonds?
Almonds pair well with fruit for a more filling snack and with yogurt or oats for a balanced breakfast. They also work well in salads, grain bowls, and vegetable dishes for extra texture and staying power.
Are almonds healthier than peanuts?
Not universally—both can fit a healthy diet. Almonds are tree nuts and peanuts are legumes, so the better choice depends on taste, allergy concerns, price, and what else you eat regularly.
Who should be careful with almonds?
People with tree nut allergies should avoid almonds because reactions can be serious. Whole almonds should also be given carefully to young children because they can be a choking hazard.
How can you tell if almonds have gone rancid?
Rancid almonds often smell like old oil or have a bitter, stale, or soapy taste. If the flavor seems off, it is best not to eat them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.