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Almonds Calories
High in vitamin E, healthy fats, protein, and magnesium
CALORIES
GI
POTASSIUM
FIBER
Almonds Nutrition Facts
Selected: 100 g
579
KCAL / 100G
Carbs
21.6g
· 14%
Protein
21.2g
· 14%
Fat
49.9g
· 72%
Fiber
12.5g
Almonds Vitamins & Minerals
Vitamins
Vitamin E
25.6mg · 171% DV
B2
1.01mg · 78% DV
Biotin
17.5µg · 58% DV
B3
3.39mg · 21% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
481mg · 69% DV
Magnesium
270mg · 64% DV
Almonds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Almonds 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 Almonds Contain Allergens?
Contains these allergens:
Which Diets Is Almonds 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
Almonds Fat Profile
SATURATED
3.8g
MONOUNSATURATED
31.6g
POLYUNSATURATED
12.3g
Foods Similar to Almonds
Almonds — Frequently Asked Questions
Are raw or roasted almonds better?
Both can be nutritious, and raw almonds are the simplest option. Roasting adds flavour, but very high heat and added salt, sugar, or oils can change the overall quality of the product.
Do almonds need to be soaked overnight?
No, soaking is not necessary. It softens almonds and may make them easier for some people to chew or digest, but claims that it dramatically improves their nutrition are overstated.
Why do almonds sometimes taste bitter or stale?
Bitterness can occur naturally in some almonds, while a stale, paint-like flavour often indicates that the oils have oxidised. Avoid almonds with an off flavour and store them sealed away from heat and light.
How should an opened bag of almonds be stored?
Keep almonds in an airtight container away from warmth and light. Refrigeration helps preserve freshness for longer, and freezing is useful for long-term storage.
Can almonds be frozen?
Yes. Freeze them in an airtight container or freezer bag; they retain their texture well and can be used after a short thaw at room temperature.
Are almonds better before or after a workout?
Because they are rich in fat and also provide protein, almonds alone may feel heavy immediately before intense exercise. They often work better after training or as part of a snack with fruit, yogurt, or a whole-grain food.
What happens when almonds are eaten with fruit?
Fruit provides carbohydrate and water, while almonds add fat, protein, and fibre. Together, they can make a snack more filling than fruit on its own.
Is almond milk nutritionally the same as whole almonds?
Usually not. Most almond drinks are diluted with water, and straining removes much of the fibre and some nutrients found in whole almonds; protein and added sugar also vary greatly by brand.
Who should be careful with almonds?
People with a tree-nut allergy should avoid almonds, as reactions can be serious. Whole almonds can also be a choking hazard for young children and anyone with swallowing difficulties; ground almonds or almond butter are safer forms.
Is it better to eat almonds with the skin on?
For most people, yes: the skin contributes fibre and plant compounds. However, peeled or soaked almonds may be more comfortable for people with sensitive digestion.
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Nutrition data compiled from USDA FoodData Central and scientific sources.