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Unsalted Almond Calories
High in vitamin E, healthy fats, protein source
CALORIES
GI
POTASSIUM
FIBER
Unsalted Almond Nutrition Facts
Selected: 100 g
575
KCAL / 100G
Carbs
21.7g
· 14%
Protein
21.2g
· 14%
Fat
49.4g
· 72%
Fiber
12.5g
Unsalted Almond Vitamins & Minerals
Vitamins
Vitamin E
25.6mg · 171% DV
B2
1.14mg · 88% DV
Biotin
17µg · 57% DV
B3
3.4mg · 21% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
484mg · 69% DV
Magnesium
268mg · 64% DV
Unsalted Almond Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsalted Almond 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 Unsalted Almond Contain Allergens?
Contains these allergens:
Which Diets Is Unsalted Almond 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
Unsalted Almond Fat Profile
SATURATED
3.7g
MONOUNSATURATED
30.9g
POLYUNSATURATED
12.1g
Foods Similar to Unsalted Almond
Unsalted Almond — Frequently Asked Questions
What is the best way to store unsalted almonds?
Keep almonds in an airtight container away from heat, sunlight, and moisture. Refrigeration or freezing helps preserve their fresh flavor for longer; discard almonds that smell paint-like, stale, or rancid.
Can unsalted almonds be frozen?
Yes. Freezing almonds in a well-sealed container or freezer bag slows oxidation of their natural oils and helps them stay fresh longer.
Does roasting almonds change their nutrition?
Light roasting does not meaningfully change their protein or fibre content. Very high heat or prolonged roasting can reduce some heat-sensitive vitamins and may make the fats more prone to oxidation.
Are soaked almonds actually healthier?
Soaking makes almonds softer and may make them easier for some people to chew, but it does not turn them into a dramatically more nutritious food. Keep soaked almonds refrigerated and eat them promptly.
Are almonds better before or after a workout?
A small amount can work before exercise when you need a filling snack, though the fat and fibre may feel heavy right before intense training. After exercise, pair them with a carbohydrate- and protein-containing food, such as fruit and yogurt or a plant-based yogurt.
Is it okay to eat almonds at night?
Yes, almonds can be eaten in the evening. Because they are energy-dense and easy to snack on, serving a planned amount rather than eating from the bag can help avoid mindless eating.
What foods pair well with unsalted almonds?
Almonds pair well with fruit such as apples, pears, or berries, adding crunch and making a snack more satisfying. They also work well on yogurt, porridge, salads, and vegetable dishes.
Should I choose almonds or hazelnuts?
Both are nutritious nuts, so the better choice usually comes down to taste, recipe, and individual tolerance. Almonds are firmer with a mild, slightly sweet taste, while hazelnuts have a more pronounced toasted flavor that suits many desserts.
Is it better to eat almonds with or without the skin?
Eating almonds with the skin retains the fibrous outer layer and provides a firmer texture. Blanched almonds are softer and useful in sauces or baking, but removing the skin is not necessary.
Who should be cautious with unsalted almonds?
Anyone with a tree-nut allergy should avoid almonds, as reactions can be severe. People with a history of kidney stones or who have been advised to limit oxalates should discuss their almond intake with a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.