Nuts, almonds, whole, raw

Per 100g · Nut and Seed Products · USDA Foundation Foods

—

Calories

21.5g

Protein

20.0g

Carbs

51.1g

Fat

Macro Distribution (kcal)

Protein 14%
Carbs 13%
Fat 73%

Nutrition Facts per 100g

Nutrient Amount % DV
Macronutrients
Water 4.26 g —
Protein 21.5 g
43% (High)
Total lipid (fat) 51.1 g
66% (High)
Carbohydrate, by difference 20.0 g
7% (Low)
Fiber, total dietary 10.8 g
38% (High)
Fats & Fatty Acids
Fatty acids, total saturated 3.79 g
19% (Moderate)
Fatty acids, total monounsaturated 31.3 g —
Vitamins
Thiamin (Vitamin B1) 0.161 mg
13% (Moderate)
Niacin (Vitamin B3) 3.77 mg
24% (High)
Vitamin B-6 — Pyridoxine 0.101 mg
6% (Low)
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug
0% (Low)
Minerals
Calcium, Ca 253.6 mg
20% (High)
Iron, Fe 3.74 mg
21% (High)
Magnesium, Mg 257.6 mg
61% (High)
Phosphorus, P 502.9 mg
40% (High)
Potassium, K 732.8 mg
16% (Moderate)
Sodium, Na 0 mg
0% (Low)
Zinc, Zn 2.87 mg
26% (High)
Copper, Cu 0.910 mg
101% (High)
Manganese, Mn 2.15 mg
93% (High)
Other
Energy (Atwater General Factors) 626 kcal —
Energy (Atwater Specific Factors) 584 kcal —
Nitrogen 4.14 g —
Ash 3.16 g —
Molybdenum, Mo 45.3 ug —
Biotin 57.0 ug —
Betaine 0.500 mg —
Vitamin K1 — Phylloquinone 0 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
Fatty acids, total polyunsaturated 11.2 g —
Tryptophan (EAA) 0.208 g —
Threonine (EAA) 0.608 g —
Isoleucine (EAA, BCAA) 0.774 g —
Leucine (EAA, BCAA) 1.49 g —
Lysine (EAA) 0.618 g —
Methionine (EAA) 0.154 g —
Phenylalanine (EAA) 1.20 g —
Tyrosine (conditionally essential) 0.630 g —
Valine (EAA, BCAA) 0.916 g —
Arginine (conditionally essential) 2.46 g —
Histidine (EAA) 0.548 g —
Alanine 0.980 g —
Aspartic acid 2.40 g —
Glutamic acid 4.25 g —
Glycine (conditionally essential) 1.43 g —
Proline (conditionally essential) 1.31 g —
Serine 0.990 g —
Hydroxyproline 0 g —
Cysteine 0.500 g —
Daidzein 0 mg —
Genistein 0.005 mg —
Proanthocyanidin dimers 9.26 mg —
Proanthocyanidin trimers 7.63 mg —
Proanthocyanidin 4-6mers 27.4 mg —
Proanthocyanidin 7-10mers 28.2 mg —
Proanthocyanidin polymers (>10mers) 80.3 mg —
Apigenin 0 mg —
Luteolin 0 mg —
Kaempferol 0.390 mg —
Myricetin 0 mg —
Quercetin 0.360 mg —
Flavonoids
(-)-Epicatechin 0.600 mg —
(-)-Epicatechin 3-gallate 0 mg —
(-)-Epigallocatechin 2.59 mg —
(-)-Epigallocatechin 3-gallate 0 mg —
(+)-Catechin 1.28 mg —
(+)-Gallocatechin 0 mg —
Choline
Choline from glycerophoshocholine 1.20 mg —
Choline from phosphatidylcholine 40.0 mg —
Choline from phosphocholine 1.90 mg —
Choline from sphingomyelin 0 mg —
Free Choline 9.40 mg —
Total Choline 52.0 mg —
Iodine
Iodine mcg/100gB 0 mcg —
Isoflavones
Total isoflavones 0.010 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Nuts, almonds, whole, raw is low in these nutrients — a supplement can help fill the gap.

B-Complex (24% DV) Calcium (20% DV) Iron (21% DV) Zinc (26% DV)

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