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Nuts & seeds

Almonds, raw

Whole raw almonds are energy-dense tree nuts rich in unsaturated fat, protein, fibre, vitamin E and magnesium.

Nutrition per100 g
579kcal
2,420 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein21.2 g
42% RI*
Carbohydrates21.6 g
8% RI*
Fat49.9 g
71% RI*
Saturated fat3.8 g
19% RI*
Fibre12.5 g
50% RI*
Sugars4.4 g
5% RI*

Vitamins

Vitamin C0.0 mg
0% RI*
Vitamin E25.6 mg
100% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.1 mg
10% RI*
Folate44.0 µg
22% RI*

Minerals

Calcium269.0 mg
34% RI*
Iron3.7 mg
27% RI*
Magnesium270.0 mg
72% RI*
Phosphorus481.0 mg
69% RI*
Potassium733.0 mg
37% RI*
Sodium1.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind almonds, raw

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 25.6 mg vitamin E per 100 g, making raw almonds one of the richer everyday food sources of alpha-tocopherol.
  • Combines 21.2 g protein with 12.5 g fibre per 100 g, which can make a measured portion more filling than many refined snacks.
  • Most of the fat is unsaturated; replacing foods high in saturated fat with unsaturated-fat foods can support a heart-healthy dietary pattern.
  • Provides substantial magnesium, phosphorus, calcium and potassium alongside very little sodium when unsalted.
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THE DOWNSIDE

What to keep in mind

  • Contains about 579 kcal per 100 g, so handfuls can add considerably more energy than expected.
  • Almond is a tree-nut allergen and can cause severe allergic reactions; cross-contamination also matters.
  • Whole nuts are a choking hazard for young children and should be prepared in an age-appropriate form.
  • Roasted, salted, sugared or chocolate-coated almonds have a different nutrition profile from this raw unsalted entry.