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Raw Almond (with Skin) Calories
High in vitamin E, good source of healthy fats, fiber, contains magnesium and calcium
CALORIES
GI
POTASSIUM
FIBER
Raw Almond (with Skin) Nutrition Facts
Selected: 100 g
579
KCAL / 100G
Carbs
21.6g
· 14%
Protein
21.2g
· 14%
Fat
49.9g
· 72%
Fiber
12.5g
Raw Almond (with Skin) Vitamins & Minerals
Vitamins
Vitamin E
25.6mg · 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
Raw Almond (with Skin) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw Almond (with Skin) 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 Raw Almond (with Skin) Contain Allergens?
Contains these allergens:
Which Diets Is Raw Almond (with Skin) 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
Raw Almond (with Skin) Fat Profile
SATURATED
3.7g
MONOUNSATURATED
31.6g
POLYUNSATURATED
12.4g
Foods Similar to Raw Almond (with Skin)
Raw Almond (with Skin) — Frequently Asked Questions
Do raw almonds need to be soaked before eating?
No, soaking is not necessary for safety or basic nutrition. It mainly softens the texture and may make them feel easier to digest for some people.
Does removing the skin make almonds much less nutritious?
The skin contains a meaningful share of the almond’s fibre and antioxidant compounds. Skinless almonds are still nutritious, but keeping the skin generally preserves more of those components.
Are raw almonds better than roasted almonds?
It depends on what you want: raw almonds are less processed, while roasted almonds have a stronger flavour and crunch. Very high-heat roasting and added oil or salt can make the final product less ideal for some people.
How should raw almonds be stored?
Keep them in an airtight container in a cool, dry, dark place. For longer storage, refrigeration or freezing helps slow rancidity because almonds are naturally high in fat.
How can you tell if almonds have gone rancid?
A sharp, paint-like, soapy, or bitter smell is a common warning sign. If the flavour seems unpleasantly bitter or stale, it is best not to eat them.
Are raw almonds a good pre-workout snack?
In small amounts they can work, but a large portion may sit heavily because almonds are rich in fat and fibre. Many people tolerate them better after training or paired with a carb-rich food.
Is it bad to eat almonds at night?
No, eating almonds at night is not inherently harmful. What matters more is your total intake and portion size, since almonds are energy-dense and easy to overeat.
What foods pair well with raw almonds?
They pair well with fruit for a more balanced snack and with yogurt or kefir for extra staying power. They also add texture and flavour to oats, salads, and grain bowls.
Can you eat raw almonds every day?
For most people, yes, as long as the amount fits their overall diet. People with tree nut allergy should avoid them completely, and anyone with digestive sensitivity may do better with smaller portions.
Who should be careful with raw almonds?
People with tree nut allergy should avoid them, as even small amounts can trigger a reaction. Whole almonds can also be a choking hazard for young children or anyone with chewing or swallowing difficulties.
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Nutrition data compiled from USDA FoodData Central and scientific sources.