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Raw unroasted almonds Calories
Rich in vitamin E, magnesium, and healthy fats
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Raw unroasted almonds (28 g) has 164 calories. That works out to 579 calories per 100 g. It contains 6.1 g of carbs, 6 g of protein, 14.2 g of fat and 3.5 g of fiber. Its 7.3 mg of Vitamin E covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw unroasted almonds Nutrition Facts
Selected: 1 ounce (medium) · 28.35 g
164
KCAL / 28.35G
Carbs
6.1g
· 2% DV
Protein
6g
· 12% DV
Fat
14.2g
· 18% DV
Fiber
3.5g
· 13% 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 unroasted almonds nutrition facts table · 1 ounce (medium) (28.35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 14.2 g | 18% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 0.28 mg | 0% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 3.5 g | 13% |
| Protein | 6 g | 12% |
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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How Many Calories in 1 oz of Raw unroasted almonds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28.4 g | 164 kcal |
| 1 piece (whole) | 1.2 g | 7 kcal |
| 7 piece (small) | 8.4 g | 49 kcal |
| 1 tablespoon (chopped) | 9 g | 52 kcal |
| 14 piece (medium) | 16.8 g | 97 kcal |
| 2 tablespoon (chopped) | 18 g | 104 kcal |
| 23 piece (large) | 28 g | 162 kcal |
| 1 serving (large) | 30 g | 174 kcal |
| 100 g | 100 g | 579 kcal |
| 1 cup (whole) | 143 g | 828 kcal |
Calculated from 579 calories per 100 g.
Frequently Asked Questions About Raw unroasted almonds
Are raw unroasted almonds safe to eat?
Yes, commercially sold raw unroasted almonds are generally safe to eat; they are usually sweet almonds. Bitter almonds are different and can contain compounds that release cyanide, so do not eat bitter almonds unless they have been properly processed for food.
Do raw unroasted almonds need to be soaked before eating?
No, raw unroasted almonds do not need soaking to be safe or nutritious. Soaking softens them and can make them easier to blend into recipes, but it is optional. Refrigerate soaked almonds and use them promptly.
Why do raw unroasted almonds have brown skins?
The brown layer on raw unroasted almonds is their natural skin, not a sign that they have been roasted or spoiled. It is edible, and you can leave it on; blanching loosens the skin if a recipe calls for peeled almonds.
How do you make almond milk from raw unroasted almonds?
Soak raw unroasted almonds, rinse them, then blend with fresh water and strain through a fine cloth or nut-milk bag. Adjust the water for a thinner or richer drink. Keep homemade almond milk refrigerated and shake it before serving.
How should you store raw unroasted almonds to keep them fresh?
Store raw unroasted almonds in an airtight container away from heat, light, and moisture. A cool pantry works for regular use; refrigeration or freezing helps preserve them longer, especially in warm climates. Keep them away from strong-smelling foods because they can absorb odors.
What is the difference between raw unroasted almonds and roasted almonds?
Raw unroasted almonds have not been roasted and tend to taste milder, while roasting makes almonds drier, crunchier, and more aromatic. Salted roasted almonds also contain added sodium, so compare ingredients if you are choosing between packaged varieties.
How can you remove the skins from raw unroasted almonds?
To peel raw unroasted almonds, briefly blanch them in hot water, drain, and let them cool until they are safe to handle. The skins should slip off when you pinch each almond. Dry the peeled almonds before using them in baking or grinding.
Can you make almond flour from raw unroasted almonds?
Yes, you can grind raw unroasted almonds into almond flour using a food processor or high-speed blender. Pulse in short bursts and stop when the almonds are finely ground; blending too long releases their oils and turns the mixture into almond butter.
Why do raw unroasted almonds taste bitter?
A mild bitterness can come from the natural skin, but a strongly bitter almond may be a bitter variety rather than the sweet almonds commonly sold for snacking. Do not eat almonds that taste intensely bitter, and discard any that also smell rancid.
Can you toast raw unroasted almonds at home?
Yes, spread raw unroasted almonds in a single layer and toast them in a dry pan or oven until fragrant, stirring or turning them so they brown evenly. Watch closely near the end, since almonds can go from toasted to burnt quickly.
Raw unroasted almonds Vitamins & Minerals
Vitamins
Vitamin E
7.27mg · 48% DV
B2
0.32mg · 25% DV
Biotin
4.82µg · 16% DV
B3
1.03mg · 6% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.62mg · 27% DV
Phosphorus
136mg · 19% DV
Magnesium
77mg · 18% DV
Potassium ⭐
208mg · 6% DV
Sodium
0.28mg · 0% DV
Raw unroasted almonds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw unroasted almonds
To burn the 164 calories in 1 ounce (medium) (28.35 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.
What is Raw unroasted almonds?
Raw unroasted almonds are the edible seeds of the almond tree, left uncooked rather than toasted. Their mild, slightly sweet flavour and crisp texture make them easy to eat as a snack, or to add to porridge, salads, baking and homemade granola. They are enjoyed in many cuisines, both on their own and as an ingredient in sweet and savoury dishes.
They provide substantial amounts of fat, along with protein and fibre, so a small handful can make a satisfying snack. Pair them with fruit or yoghurt, or chop them over a salad for extra crunch; if you prefer a softer texture, soak them before eating.
How Nutritious Is Raw unroasted almonds?
Nutrient density
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.
Satiety score
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.
Is Raw unroasted almonds Processed?
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.
Does Raw unroasted almonds Contain Allergens?
Contains these allergens:
Which Diets Is Raw unroasted 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 unroasted almonds Fat Profile
SATURATED
1.08g
MONOUNSATURATED
8.94g
POLYUNSATURATED
3.5g
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Nutrition data compiled from USDA FoodData Central and scientific sources.