Nuts & Seeds
Almonds
Overview
Why eat almonds?
Almonds are one of the most nutrient-dense snacks around, packing protein, fiber, unsaturated fat and a remarkable amount of vitamin E into a small handful. A single ounce covers close to half a day's vitamin E while keeping you full, which makes them an easy upgrade over crackers or chips.
Good to know: Almonds are calorie-dense at 579 kcal per 100 g, so a measured ounce works better than eating straight from the bag, and salted versions add sodium that plain almonds simply don't have.
Outstanding vitamin E
One ounce delivers 7.27 mg of vitamin E, about 48% of the Daily Value, an antioxidant that helps protect cell membranes from oxidative damage.
Magnesium for muscles and nerves
With 270 mg of magnesium per 100 g (64% DV), almonds support normal muscle and nerve function, energy release and healthy blood pressure regulation.
Fiber and protein together
Each ounce brings 3.54 g of fiber and 6 g of protein, a combination that slows digestion and helps meals and snacks stay satisfying for longer.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in almonds?
Calories
579kcal
Protein
21g
Carbs
22g
Fat
50g
Fiber
13g
Sugars
4.3g
Minerals
- Calcium269 mg21%
- Iron3.7 mg21%
- Magnesium270 mg64%
- Phosphorus481 mg38%
- Potassium733 mg16%
- Sodium1 mg0%
- Zinc3.1 mg28%
- Copper1 mg115%
- Selenium4.1 µg7%
Vitamins
- Vitamin E26 mg171%
- Thiamin (B1)0.2 mg17%
- Riboflavin (B2)1.1 mg88%
- Niacin (B3)3.6 mg23%
- Vitamin B60.14 mg8%
- Folate44 µg11%
Other compounds
- Omega-3 ALA<0.01 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Nuts, almonds” (SR Legacy, FDC ID 170567).View the USDA record ↗ (opens in a new tab).