Almonds nutrition facts

Almonds (1 oz (23 whole kernels), 28.35 g) has 164 calories, 6.1 g protein, 3.1 g fiber, 14.5 g fat. It is an excellent source of vitamin E (48% DV), copper (29% DV), manganese (26% DV) and a good source of magnesium and protein.

Vitamin E 48% DV Copper 29% DV Manganese 26% DV Riboflavin 25% DV Magnesium 17% DV

#5 of 12 nuts and seeds for protein #9 of 12 nuts and seeds for choline #10 of 12 nuts and seeds for potassium #10 of 12 nuts and seeds for niacin

Nutrition Facts

Serving size1 oz (23 whole kernels) (28 g)

Calories164

Total Fat 14.5g19%

Saturated Fat 1.1g5.4%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 5.7g2.1%

Dietary Fiber 3.1g11%

Total Sugars 1.2g

Protein 6.1g12%

Vitamin D 0µg0%

Calcium 72mg5.5%

Iron 1.1mg5.9%

Potassium 208mg4.4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 14%
■ Fat 73%
■ Carbohydrate 13%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.7

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 32 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in almonds

Nutrient	Per 1 oz (23 whole kernels)	% Daily Value
Macronutrients
Calories	164 kcal	8.2%
ProteinF	6.1 g	12%
Total fatF	14.5 g	19%
CarbohydrateF	5.7 g	2.1%
FiberF	3.1 g	11%
Sugars	1.2 g	no DV
Fats
Saturated fatF	1.1 g	5.4%
Trans fat	0 g	no DV
Monounsaturated fatF	8.9 g	no DV
Polyunsaturated fatF	3.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	3.49 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.05 mg	3.8%
Riboflavin (B2)	0.32 mg	25%
Niacin (B3)F	1.1 mg	6.7%
Pantothenic acid (B5)	0.13 mg	2.7%
Vitamin B6F	0.03 mg	1.7%
Folate (DFE)	12 µg	3.1%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	7.27 mg	48%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	15 mg	2.7%
Minerals
Sodium	0 mg	0%
CalciumF	72 mg	5.5%
IronF	1.1 mg	5.9%
MagnesiumF	73 mg	17%
PhosphorusF	143 mg	11%
PotassiumF	208 mg	4.4%
ZincF	0.8 mg	7.4%
CopperF	0.26 mg	29%
ManganeseF	0.61 mg	26%
Selenium	1.2 µg	2.1%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	1 g	no DV
Amino acids
TryptophanF	0.059 g	no DV
ThreonineF	0.172 g	no DV
IsoleucineF	0.219 g	no DV
LeucineF	0.422 g	no DV
LysineF	0.175 g	no DV
MethionineF	0.044 g	no DV
PhenylalanineF	0.34 g	no DV
ValineF	0.26 g	no DV
HistidineF	0.155 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	579 kcal	29%
ProteinF	21.5 g	43%
Total fatF	51.1 g	66%
CarbohydrateF	20 g	7.3%
FiberF	10.8 g	38%
Sugars	4.3 g	no DV
Fats
Saturated fatF	3.8 g	19%
Trans fat	0.01 g	no DV
Monounsaturated fatF	31.3 g	no DV
Polyunsaturated fatF	11.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	12.32 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.16 mg	13%
Riboflavin (B2)	1.14 mg	88%
Niacin (B3)F	3.8 mg	24%
Pantothenic acid (B5)	0.47 mg	9.4%
Vitamin B6F	0.1 mg	5.9%
Folate (DFE)	44 µg	11%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	25.63 mg	171%
Vitamin D	0 µg	0%
Vitamin K	0 µg	0%
Choline	52 mg	9.5%
Minerals
Sodium	1 mg	0%
CalciumF	254 mg	20%
IronF	3.7 mg	21%
MagnesiumF	258 mg	61%
PhosphorusF	503 mg	40%
PotassiumF	733 mg	16%
ZincF	2.9 mg	26%
CopperF	0.91 mg	101%
ManganeseF	2.15 mg	93%
Selenium	4.1 µg	7.5%
Carotenoids
Beta-carotene	1 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	1 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	4 g	no DV
Amino acids
TryptophanF	0.208 g	no DV
ThreonineF	0.608 g	no DV
IsoleucineF	0.774 g	no DV
LeucineF	1.488 g	no DV
LysineF	0.618 g	no DV
MethionineF	0.154 g	no DV
PhenylalanineF	1.198 g	no DV
ValineF	0.916 g	no DV
HistidineF	0.548 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170567 ("Nuts, almonds"), Foundation Foods #2346393.

Nutrients in almonds, in detail

Magnesium in almonds

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Frequently asked questions

How many calories are in almonds?

Almonds has 164 calories per 1 oz (23 whole kernels) (28.35 g), or 579 calories per 100 g, according to USDA FoodData Central.

How much protein is in almonds?

6.1 g of protein per 1 oz (23 whole kernels), which is 12% of the 50 g Daily Value.

What is almonds rich in?

Per serving, almonds is richest in Vitamin E at 48% of the Daily Value, Copper (29%), Manganese (26%), Riboflavin (B2) (25%).

Is almonds healthy?

By nutrient density, almonds scores 59 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.