1 ounce (medium) of Raw Almonds (28 g) has 162 calories. That works out to 579 calories per 100 g. It contains 6 g of carbs, 5.9 g of protein, 14 g of fat and 3.5 g of fiber. Its 7.2 mg of Vitamin E covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Raw Almonds?

Raw Almonds are the uncooked kernels of the almond tree, traditionally grown across western Asia and the Mediterranean and now cultivated in many regions. Their thin brown skins are usually left on for eating, though the kernels can also be blanched for recipes.

Mildly sweet and pleasantly crisp, they’re eaten as a snack, added to breakfast bowls, or used in baking and salads. In many places, they’re also served alongside fruit or cheese as part of a simple snack plate. Raw Almonds provide plant protein, fibre and plenty of fat, so a small handful can be satisfying. Pair them with fruit or yoghurt, or chop a few over porridge for extra crunch.

Raw Almonds Nutrition Facts

Selected: 100 g

579

KCAL / 100G

Carbs

21.6g

· 8% DV

Protein

21.2g

· 42% DV

Fat

49.9g

· 64% DV

Fiber

12.5g

· 45% 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%

Raw Almonds Vitamins & Minerals

Vitamins

Vitamin E

25.6mg · 171% DV

1.14mg · 88% DV

Biotin

17µg · 57% DV

3.4mg · 21% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

481mg · 69% DV

Magnesium

270mg · 64% DV

How Nutritious Is Raw Almonds?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

60/ 100

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.

Raw Almonds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw Almonds

To burn the 579 calories in 100 g:

🚶

143min

Walking (5 km/h)

🏃

59min

Running (8 km/h)

🚴

79min

Cycling

🏊

68min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raw 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 Raw Almonds Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Raw 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

Raw Almonds Fat Profile

SATURATED

3.8g

MONOUNSATURATED

31.6g

POLYUNSATURATED

12.4g

Compare Raw Almonds

🌰vs🥜

Raw Almonds vs Peanuts12 kcal more per 100 g

→🌰vs🥜

Raw Almonds vs Walnut75 kcal fewer per 100 g

→🌰vs🥜

Raw Almonds vs AlmondSame calories per 100 g

→🌰vs🌻

Raw Almonds vs Sunflower seeds5 kcal fewer per 100 g

→

Foods Similar to Raw Almonds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Raw Almonds

Can you eat raw almonds straight from the bag?

Yes, you can eat raw almonds as a snack without cooking them. In the United States, almonds sold as raw may still have been heat-treated or pasteurized for food safety, so the word does not always mean completely untreated.

Are raw almonds better than roasted almonds?

Neither is automatically better: raw almonds have a mild taste, while roasting makes them crunchier and more aromatic. Dry-roast them at home without added salt or oil if you want a toasted flavor and control over the ingredients.

Can you eat the skin on raw almonds?

Yes, the thin brown skin on raw almonds is edible, so peeling is optional. It adds a slightly earthy, tannic taste and contains fiber; blanch the almonds briefly in hot water if a recipe calls for skinless kernels.

Do you need to soak raw almonds before eating them?

No, raw almonds do not need to be soaked before eating. Soaking softens them and can make them easier to blend into recipes, but it has not been shown to provide a general nutritional advantage; refrigerate soaked almonds and use them promptly.

How should you store raw almonds to keep them fresh?

Store raw almonds in an airtight container in a cool, dark, dry place. Their natural oils can develop stale or rancid flavors when exposed to heat, light, and air, so refrigeration is useful if your kitchen is warm.

Can you freeze raw almonds?

Yes, raw almonds freeze well when sealed in an airtight freezer-safe container or bag. You can take out only what you need; keep the rest sealed to limit moisture and avoid repeated warming and cooling.

How many raw almonds should you eat a day?

A small handful, about a 1-ounce (28-gram) serving, is a practical daily portion for many people. Measure it into a bowl rather than eating from a large bag, especially if you are also snacking on other nuts.

Do raw almonds help with weight loss?

Raw almonds can make a filling snack because they provide protein, fiber, and fat, but they do not cause weight loss on their own. A measured handful can replace a less filling snack; eating large portions can add substantial energy.

Are raw almonds safe for dogs?

It is best not to give raw almonds to dogs. Dogs do not digest them well, and whole nuts can cause choking or digestive upset; flavored or salted almonds may pose additional risks, so keep the snack for people.

Why do raw almonds taste bitter?

A distinctly bitter raw almond may be a bitter almond rather than the sweet almond commonly sold for eating. Do not eat almonds that taste unusually bitter, and discard any batch with a bitter, stale, or rancid flavor.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026