Nuts, almonds
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.2 MG | 17% | |
| Riboflavin | 1.1 MG | 88% | |
| Niacin | 3.6 MG | 23% | |
| Pantothenic acid | 0.5 MG | 9% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 44 UG | 11% | |
| Choline, total | 52.1 MG | 9% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 25.6 MG | 171% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 269 MG | 21% | |
| Iron, Fe | 3.7 MG | 21% | |
| Magnesium, Mg | 270 MG | 64% | |
| Phosphorus, P | 481 MG | 38% | |
| Potassium, K | 733 MG | 16% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 3.1 MG | 28% | |
| Copper, Cu | 1.0 MG | 115% | |
| Manganese, Mn | 2.2 MG | 95% | |
| Selenium, Se | 4.1 UG | 7% |
Nutrition Highlights
- Excellent source of protein with 21.2g per 100g, great for muscle building and recovery.
- High in dietary fiber (12.5g per 100g), supporting digestive health.
- Good source of Calcium, Ca (21% DV).
- Good source of Iron, Fe (21% DV).
- Rich source of Magnesium, Mg (64% of Daily Value per 100g).
- Good source of Phosphorus, P (38% DV).
About Nuts, almonds
These small, oval-shaped tree nuts are packed with dense nutrition and a satisfying crunch. They're particularly rich in healthy monounsaturated fats, which support heart health, and provide a substantial amount of plant-based protein and dietary fiber in each serving. Almonds are also an excellent source of vitamin E, a powerful antioxidant, along with magnesium, which plays a role in muscle and nerve function. While they are energy-dense due to their high fat content, the fats they contain are largely the beneficial kind that can help manage cholesterol levels when eaten in moderation.
In the kitchen, they're incredibly versatile. They can be enjoyed raw as a quick snack, roasted for deeper flavor, or ground into almond flour for gluten-free baking. Almond butter offers a creamy alternative to peanut butter, and almond milk has become a popular dairy substitute. They're also commonly sliced or chopped to add texture to salads, oatmeal, or baked goods. Because of their nutrient profile, they're a smart choice for those looking to add healthy fats, protein, and micronutrients to their diet without relying on processed snacks.
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