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Source of healthy fats, protein, and vitamin E
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Almond pieces (18 g) has 104 calories. That works out to 579 calories per 100 g. It contains 3.9 g of carbs, 3.8 g of protein, 9 g of fat and 2.3 g of fiber. Its 4.6 mg of Vitamin E covers 31% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 18 g
104
KCAL / 18G
Carbs
3.9g
· 1% DV
Protein
3.8g
· 8% DV
Fat
9g
· 12% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 14% · Fat 72%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 0.18 mg | 0% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 2.3 g | 8% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 18 g | 104 kcal |
| 1 piece (small) | 5 g | 29 kcal |
| 1 tablespoon (small) | 9 g | 52 kcal |
| 3 tablespoon (large) | 27 g | 156 kcal |
| 1 ounce (medium) | 28 g | 162 kcal |
| 1 serving (medium) | 30 g | 174 kcal |
| 10 piece (medium) | 50 g | 290 kcal |
| 1 cup (whole) | 95 g | 550 kcal |
| 100 g | 100 g | 579 kcal |
Calculated from 579 calories per 100 g.
Almond pieces work well stirred into cookie or cake batter, sprinkled over porridge or yogurt, and added to salads or rice dishes for crunch. For cold dishes, add them just before serving so they stay crisp.
Yes, you can roast almond pieces in a dry pan or oven. Use moderate heat and stir or turn them frequently; small pieces brown quickly. Remove them as soon as they smell toasted, since they continue to cook briefly as they cool.
Almond pieces are small, often irregular chunks, while sliced almonds are thin, flat pieces. Chunks mix easily into batters and fillings; slices make a more even, decorative topping and tend to toast quickly.
Keep almond pieces in a tightly sealed, dry container away from heat and light. Store them in a cool cupboard for regular use; the natural oils can turn rancid over time, so avoid leaving the packet open.
Yes, almond pieces freeze well when sealed in an airtight, moisture-resistant bag or container. Take out only what you need and let it come to room temperature before opening the package, which helps prevent condensation.
No, almond pieces do not need soaking before you eat or cook with them. Soaking softens their texture, so it is usually unhelpful when you want a crunchy topping; follow a recipe that specifically calls for softened almonds.
Yes, the thin brown skin on almond pieces is edible. It adds color and a slight texture; if a recipe calls for blanched almonds, use skinless pieces instead for a more uniform appearance.
Yes, almond pieces can usually replace chopped almonds in cakes, cookies, and quick breads. Their size may vary, so distribute them evenly through the batter; if the pieces are large, chop them further to match the recipe.
Rancid almond pieces often smell sharp, bitter, or paint-like and taste unpleasantly bitter. Discard them if you notice that smell or taste, or if the pieces are damp, moldy, or otherwise visibly changed.
Almond pieces can fit into a weight-loss eating plan, but they are easy to overeat because they are energy-dense. Pair a measured amount with fruit or yogurt, and avoid eating straight from a large bag.
Vitamins
Vitamin E
4.61mg · 31% DV
B2
0.21mg · 16% DV
Biotin
3.06µg · 10% DV
B3
0.65mg · 4% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.41mg · 18% DV
Phosphorus
87mg · 12% DV
Magnesium
49mg · 12% DV
Potassium ⭐
132mg · 4% DV
Sodium
0.18mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 104 calories in 2 tablespoon (medium) (18 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Almond pieces are small pieces of almond kernel, used as an ingredient or eaten on their own. Their gently sweet, nutty flavour and crisp texture make them an easy finishing touch for porridge, yoghurt, salads and baked goods. Across the Middle East, South Asia and Europe, they also appear in sweets, rice dishes and savoury sauces; use varies by cuisine and household.
They provide mostly unsaturated fat alongside protein, fibre and vitamin E, and are energy-dense: 100 g contains 579 calories. A small sprinkle adds crunch and flavour without needing much. Pair them with fruit or yoghurt for a simple snack, or use a modest amount to bring texture to a dish.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
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.
Contains these allergens:
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
SATURATED
0.68g
MONOUNSATURATED
5.69g
POLYUNSATURATED
2.21g
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Nutrition data compiled from USDA FoodData Central and scientific sources.