Nuts, almonds: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
These versatile tree nuts are a powerhouse of nutrition, known for their delicate crunch and buttery flavor, enjoyed raw, roasted, or as a base for milks and flours.
Per 100g reference serving, Nuts, almonds provides 579 kcal of energy, 21.1g protein (14% of calories), 21.6g total carbohydrates (14% of calories, including 12.5g dietary fiber and 4.35g sugars), and 49.9g total fat (72% of calories).
Vitamins Profile in Nuts, almonds (Per 100g)
Track how Nuts, almonds contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 26.6 mg | 100% DV |
| Vitamin B1 (Thiamin) | 0.205 mg | 17.1% DV |
| Vitamin B2 (Riboflavin) | 1.14 mg | 87.5% DV |
| Vitamin B3 (Niacin) | 3.62 mg | 22.6% DV |
| Vitamin B5 (Pantothenic Acid) | 0.471 mg | 9.4% DV |
| Vitamin B6 (Pyridoxine) | 0.137 mg | 8.1% DV |
| Total Folate (Vitamin B9) | 44 µg | 11% DV |
| Folate (Dietary Folate Equivalents) | 44 µg | 11% DV |
| Natural Food Folate | 44 µg | 11% DV |
| Choline | 52.1 mg | 9.5% DV |
| Betaine (Trimethylglycine) | 0.5 mg | 0.2% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Lutein + Zeaxanthin | 1 µg | 0% DV |
Minerals & Electrolytes in Nuts, almonds (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 3.71 mg | 20.6% DV |
| Calcium (Ca) | 269 mg | 20.7% DV |
| Magnesium (Mg) | 270 mg | 64.3% DV |
| Potassium (K) | 733 mg | 15.6% DV |
| Zinc (Zn) | 3.12 mg | 28.4% DV |
| Selenium (Se) | 4.1 µg | 7.5% DV |
| Phosphorus (P) | 481 mg | 38.5% DV |
| Copper (Cu) | 1.03 mg | 100% DV |
| Manganese (Mn) | 2.18 mg | 94.7% DV |
| Sodium (Na) | 1 mg | 0% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.003 g | 0.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 12.3 g | 88% DV |
| Monounsaturated Fat (MUFA) | 31.6 g | 100% DV |
| Polyunsaturated Fat (PUFA) | 12.3 g | 61.6% DV |
| Saturated Fat (SFA) | 3.8 g | 19% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.47 g | 49.1% DV |
| Isoleucine (BCAA) | 0.751 g | 50.1% DV |
| Valine (BCAA) | 0.855 g | 47.5% DV |
| Lysine | 0.568 g | 27% DV |
| Methionine | 0.157 g | 15.7% DV |
| Tryptophan | 0.211 g | 52.8% DV |
| Phenylalanine | 1.13 g | 75.5% DV |
| Threonine | 0.601 g | 54.6% DV |
| Histidine | 0.539 g | 67.4% DV |
| Glycine | 1.43 g | 47.6% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Nuts, almonds contains 579 calories (kcal), 21.1g of protein, 21.6g of carbohydrates (12.5g fiber, 4.35g total sugars), and 49.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Nuts, almonds has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 2.25 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Nuts, almonds: Nuts (almonds), Nuts. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 48+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Nuts, almonds by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.