Almonds Nutrition Facts
- dry roasted,
without salt added -
From Wikipedia: "Claimed health benefits of almonds include improved
complexion, improved movement of food through the colon (feces) and the
prevention of cancer. Recent research associates the inclusion of almonds in
the diet with elevating the blood levels of high density lipoproteins and of
lowering the levels of low density lipoproteins.
A controlled trial showed that, in spite of the high fat content of almonds,
using them in the daily diet reduced a number of risk factors for heart
disease, including cholesterol and blood lipids."
Common Name: Includes USDA commodity food A255, A263
NDB No: 12063 (Nutrient values and weights are for edible portion)
| Nutrient
|
Units
|
Value per
100 grams |
Number
of Data
Points |
| Proximates
|
| Water
|
g
|
2.53
|
11
|
0.030
|
| Energy
|
kcal
|
595
|
0
|
0.000
|
| Energy
|
kJ
|
2490
|
0
|
0.000
|
| Protein
|
g
|
21.06
|
12
|
1.069
|
| Total lipid (fat)
|
g
|
52.05
|
11
|
1.014
|
| Ash
|
g
|
3.15
|
11
|
0.043
|
| Carbohydrate, by difference
|
g
|
21.20
|
0
|
0.000
|
| Fiber, total dietary
|
g
|
10.9
|
10
|
0.715
|
| Sugars, total
|
g
|
4.93
|
0
|
0.000
|
| Sucrose
|
g
|
4.76
|
10
|
0.128
|
| Glucose (dextrose)
|
g
|
0.02
|
10
|
0.018
|
| Fructose
|
g
|
0.01
|
10
|
0.005
|
| Lactose
|
g
|
0.00
|
3
|
0.000
|
| Maltose
|
g
|
0.14
|
3
|
0.000
|
| Galactose
|
g
|
0.00
|
0
|
0.000
|
| Starch
|
g
|
0.73
|
3
|
0.039
|
| Minerals
|
| Calcium, Ca
|
mg
|
267
|
10
|
8.571
|
| Iron, Fe
|
mg
|
3.83
|
10
|
0.537
|
| Magnesium, Mg
|
mg
|
281
|
10
|
3.476
|
| Phosphorus, P
|
mg
|
470
|
10
|
16.190
|
| Potassium, K
|
mg
|
712
|
10
|
19.690
|
| Sodium, Na
|
mg
|
3
|
9
|
1.967
|
| Zinc, Zn
|
mg
|
3.30
|
8
|
0.162
|
| Copper, Cu
|
mg
|
1.110
|
8
|
0.024
|
| Manganese, Mn
|
mg
|
2.314
|
10
|
0.286
|
| Selenium, Se
|
mcg
|
2.3
|
2
|
0.000
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
0.0
|
3
|
0.000
|
| Thiamin
|
mg
|
0.084
|
6
|
0.009
|
| Riboflavin
|
mg
|
0.967
|
10
|
0.113
|
| Niacin
|
mg
|
3.553
|
10
|
0.314
|
| Pantothenic acid
|
mg
|
0.322
|
10
|
0.102
|
| Vitamin B-6
|
mg
|
0.127
|
6
|
0.000
|
| Folate, total
|
mcg
|
53
|
10
|
21.924
|
| Folic acid
|
mcg
|
0
|
0
|
0.000
|
| Folate, food
|
mcg
|
53
|
10
|
21.924
|
| Folate, DFE
|
mcg_DFE
|
53
|
0
|
0.000
|
| Choline, total
|
mg
|
52.1
|
0
|
0.000
|
| Vitamin B-12
|
mcg
|
0.00
|
0
|
0.000
|
| Vitamin B-12, added
|
mcg
|
0.00
|
0
|
0.000
|
| Vitamin A, RAE
|
mcg_RAE
|
0
|
0
|
0.000
|
| Retinol
|
mcg
|
0
|
0
|
0.000
|
| Carotene, beta
|
mcg
|
1
|
1
|
0.000
|
| Carotene, alpha
|
mcg
|
0
|
1
|
0.000
|
| Cryptoxanthin, beta
|
mcg
|
0
|
0
|
0.000
|
| Vitamin A, IU
|
IU
|
1
|
0
|
0.000
|
| Lycopene
|
mcg
|
0
|
0
|
0.000
|
| Lutein + zeaxanthin
|
mcg
|
1
|
0
|
0.000
|
| Vitamin E (alpha-tocopherol)
|
mg
|
23.80
|
11
|
1.800
|
| Vitamin E, added
|
mg
|
0.00
|
0
|
0.000
|
| Tocopherol, beta
|
mg
|
0.38
|
11
|
0.053
|
| Tocopherol, gamma
|
mg
|
0.68
|
11
|
0.150
|
| Tocopherol, delta
|
mg
|
0.12
|
11
|
0.024
|
| Vitamin D (D2 + D3)
|
mcg
|
0.0
|
0
|
0.000
|
| Vitamin D
|
IU
|
0
|
0
|
0.000
|
| Vitamin K (phylloquinone)
|
mcg
|
0.0
|
0
|
0.000
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
4.030
|
0
|
0.000
|
| 4:0
|
g
|
0.000
|
0
|
0.000
|
| 6:0
|
g
|
0.000
|
0
|
0.000
|
| 8:0
|
g
|
0.000
|
3
|
0.000
|
| 10:0
|
g
|
0.000
|
3
|
0.000
|
| 12:0
|
g
|
0.000
|
3
|
0.000
|
| 13:0
|
g
|
0.000
|
3
|
0.000
|
| 14:0
|
g
|
0.000
|
3
|
0.000
|
| 15:0
|
g
|
0.000
|
3
|
0.000
|
| 16:0
|
g
|
3.313
|
11
|
0.009
|
| 17:0
|
g
|
0.011
|
9
|
0.011
|
| 18:0
|
g
|
0.707
|
11
|
0.057
|
| 20:0
|
g
|
0.000
|
3
|
0.000
|
| 22:0
|
g
|
0.000
|
3
|
0.000
|
| 24:0
|
g
|
0.000
|
3
|
0.000
|
| Fatty acids, total monounsaturated
|
g
|
32.383
|
0
|
0.000
|
| 14:1
|
g
|
0.000
|
3
|
0.000
|
| 15:1
|
g
|
0.000
|
7
|
0.000
|
| 16:1 undifferentiated
|
g
|
0.252
|
11
|
0.000
|
| 17:1
|
g
|
0.057
|
6
|
0.000
|
| 18:1 undifferentiated
|
g
|
32.074
|
11
|
1.423
|
| 20:1
|
g
|
0.000
|
3
|
0.000
|
| 22:1 undifferentiated
|
g
|
0.000
|
3
|
0.000
|
| 24:1 c
|
g
|
0.000
|
3
|
0.000
|
| Fatty acids, total polyunsaturated
|
g
|
12.995
|
0
|
0.000
|
| 18:2 undifferentiated
|
g
|
12.986
|
11
|
0.224
|
| 18:3 undifferentiated
|
g
|
0.009
|
10
|
0.009
|
| 18:4
|
g
|
0.000
|
0
|
0.000
|
| 20:2 n-6 c,c
|
g
|
0.000
|
3
|
0.000
|
| 20:3 undifferentiated
|
g
|
0.000
|
3
|
0.000
|
| 20:4 undifferentiated
|
g
|
0.000
|
3
|
0.000
|
| 20:5 n-3 (EPA)
|
g
|
0.000
|
3
|
0.000
|
| 22:5 n-3 (DPA)
|
g
|
0.000
|
3
|
0.000
|
| 22:6 n-3 (DHA)
|
g
|
0.000
|
3
|
0.000
|
| Fatty acids, total trans
|
g
|
0.010
|
7
|
0.000
|
| Cholesterol
|
mg
|
0
|
0
|
0.000
|
| Phytosterols
|
mg
|
127
|
0
|
0.000
|
| Stigmasterol
|
mg
|
4
|
4
|
0.125
|
| Campesterol
|
mg
|
4
|
4
|
1.150
|
| Beta-sitosterol
|
mg
|
118
|
4
|
7.942
|
| Amino acids
|
| Tryptophan
|
g
|
0.190
|
0
|
0.000
|
| Threonine
|
g
|
0.672
|
0
|
0.000
|
| Isoleucine
|
g
|
0.685
|
0
|
0.000
|
| Leucine
|
g
|
1.456
|
0
|
0.000
|
| Lysine
|
g
|
0.595
|
0
|
0.000
|
| Methionine
|
g
|
0.187
|
0
|
0.000
|
| Cystine
|
g
|
0.279
|
0
|
0.000
|
| Phenylalanine
|
g
|
1.137
|
0
|
0.000
|
| Tyrosine
|
g
|
0.525
|
0
|
0.000
|
| Valine
|
g
|
0.792
|
0
|
0.000
|
| Arginine
|
g
|
2.444
|
0
|
0.000
|
| Histidine
|
g
|
0.587
|
0
|
0.000
|
| Alanine
|
g
|
0.991
|
0
|
0.000
|
| Aspartic acid
|
g
|
2.708
|
0
|
0.000
|
| Glutamic acid
|
g
|
5.124
|
0
|
0.000
|
| Glycine
|
g
|
1.455
|
0
|
0.000
|
| Proline
|
g
|
0.960
|
0
|
0.000
|
| Serine
|
g
|
0.996
|
0
|
0.000
|
| Other
|
| Alcohol, ethyl
|
g
|
0.0
|
0
|
0.000
|
| Caffeine
|
mg
|
0
|
0
|
0.000
|
| Theobromine
|
mg
|
0
|
0
|
0.000
|
USDA National Nutrient Database for Standard Reference, Release 23 (2010)
Nutrition Note: All values are for 100 grams (3.52
ounces) and for dry roasted nuts. The best nutritional value however is
always obtained from fresh raw nuts, so best try to get fresh nuts. The
longer you store or cook, dry or roast your products the more
nutritional value is lost, so if you need to cook do it short and fast
and always use fresh products. Also If you have special
needs or conditions make sure you consult with your doctor or
nutritionist.
|
|
