Almonds

USDA name: Nuts, almonds

164 calories in 1 oz (23 whole kernels) (28.4 g). Per 100 g, protein: 21.1 g, carbohydrates: 21.6 g, fat: 49.9 g.

Among the other records in Nut and Seed Products, per 100 g: more fiber than 90%, and more calcium than 89%.

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Serving
1
= 28.4 g
164KCAL
Where the calories come from

Almonds, 1 oz (23 whole kernels)

164 calories

  • Protein6 g14% of calories
  • Carbs6.1 g14% of calories

    incl. 3.5 g fiber · 1.2 g sugars

  • Fat14.2 g72% of calories

Nutrition Facts

Serving size1 oz (23 whole kernels) (28.4 g)
Amount per serving
Calories164
% Daily Value*
Total Fat 14.2 g18%
Saturated Fat 1.1 g5%
Trans Fat 0.004 g
Cholesterol 0 mg0%
Sodium 0.28 mg0%
Total Carbohydrate 6.1 g2%
Dietary Fiber 3.5 g13%
Total Sugars 1.2 g
Protein 6 g
Vitamin D 0 mcg0%
Calcium 76.3 mg6%
Iron 1.1 mg6%
Potassium 208 mg4%

* 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. — means not reported. Estimates use the assumptions explained on this page.

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vitamins

% of the Daily Value in this serving

  • Vitamin E48% 7.3 mg
  • Riboflavin (B2)25% 0.32 mg
  • Niacin (B3)6% 1 mg
  • Thiamin (B1)5% 0.058 mg
  • Folate3% 12.5 µg
  • Choline3% 14.8 mg
  • Pantothenic acid (B5)3% 0.13 mg
  • Vitamin B62% 0.039 mg

Little or none: Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin K.

minerals

% of the Daily Value in this serving

  • Copper32% 0.29 mg
  • Manganese27% 0.62 mg
  • Magnesium18% 76.5 mg
  • Phosphorus11% 136 mg
  • Zinc8% 0.88 mg
  • Calcium6% 76.3 mg
  • Iron6% 1.1 mg
  • Potassium4% 208 mg
  • Selenium2% 1.2 µg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid1.8 g
  • Aspartic acid0.75 g
  • Arginine0.7 g
  • Leucine•0.42 g
  • Glycine0.41 g
  • Phenylalanine•0.32 g
  • Alanine0.28 g
  • Proline0.27 g
  • Serine0.26 g
  • Valine•0.24 g
  • Isoleucine•0.21 g
  • Threonine•0.17 g
  • Lysine•0.16 g
  • Histidine•0.15 g
  • Tyrosine0.13 g
  • Cystine0.061 g
  • Tryptophan•0.06 g
  • Methionine•0.045 g

How it compares

Against other records in Nut and Seed Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Higher than 90%

    Same value as 0 of 120 other records.

    leastmost

  • Calcium

    Higher than 89%

    Same value as 0 of 155 other records.

    leastmost

  • Protein

    Higher than 84%

    Same value as 0 of 155 other records.

    leastmost

  • Sodium

    Lower than 82%

    Same value as 8 of 155 other records.

    leastmost

  • Potassium

    Higher than 75%

    Same value as 0 of 155 other records.

    leastmost

  • Vitamin C

    Lower than 71%

    Same value as 40 of 137 other records.

    leastmost

Questions

How many calories are in almonds?
1 oz (23 whole kernels) (28.4 g): 164 calories; protein: 6 g, carbohydrates: 6.1 g, fat: 14.2 g.
How much protein is in almonds?
21.1 g per 100 g. Its estimated share of calories is 15%, using 4 kcal per gram of protein.
How many net carbs are in almonds?
9.1 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 128 reported nutrients, per 100 g+
Water4.4 g
Energy579 kcal
Energy2,423 kj
Protein21.1 g
Total lipid (fat)49.9 g
Ash3 g
Carbohydrate, by difference21.6 g
Fiber, total dietary12.5 g
Total Sugars4.3 g
Sucrose4 g
Glucose0.17 g
Fructose0.11 g
Lactose0 g
Maltose0.04 g
Galactose0.07 g
Starch0.72 g
Calcium, Ca269 mg
Iron, Fe3.7 mg
Magnesium, Mg270 mg
Phosphorus, P481 mg
Potassium, K733 mg
Sodium, Na1 mg
Zinc, Zn3.1 mg
Copper, Cu1 mg
Manganese, Mn2.2 mg
Selenium, Se4.1 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.2 mg
Riboflavin1.1 mg
Niacin3.6 mg
Pantothenic acid0.47 mg
Vitamin B-60.14 mg
Folate, total44 µg
Folic acid0 µg
Folate, food44 µg
Folate, DFE44 µg
Choline, total52.1 mg
Betaine0.5 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta1 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU2 iu
Lycopene0 µg
Lutein + zeaxanthin1 µg
Vitamin E (alpha-tocopherol)25.6 mg
Vitamin E, added0 mg
Tocopherol, beta0.23 mg
Tocopherol, gamma0.64 mg
Tocopherol, delta0.07 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)0 µg
Vitamin K (Dihydrophylloquinone)0 µg
Fatty acids, total saturated3.8 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 13:00 g
SFA 14:00.003 g
SFA 15:00 g
SFA 16:03.1 g
SFA 17:00.004 g
SFA 18:00.7 g
SFA 20:00.007 g
SFA 22:00.001 g
SFA 24:00 g
Fatty acids, total monounsaturated31.6 g
MUFA 14:10 g
MUFA 15:10 g
MUFA 16:10.24 g
MUFA 16:1 c0.23 g
MUFA 17:10.013 g
MUFA 18:131.3 g
MUFA 18:1 c31.3 g
MUFA 20:10.005 g
MUFA 22:10 g
MUFA 24:1 c0 g
Fatty acids, total polyunsaturated12.3 g
PUFA 18:212.3 g
PUFA 18:2 n-6 c,c12.3 g
PUFA 18:2 CLAs0.002 g
PUFA 18:30.003 g
PUFA 18:3 n-3 c,c,c (ALA)0.003 g
PUFA 18:3 n-6 c,c,c0 g
PUFA 18:40 g
PUFA 20:2 n-6 c,c0.002 g
PUFA 20:30 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0.015 g
Fatty acids, total trans-monoenoic0.012 g
TFA 16:1 t0.012 g
TFA 18:1 t0 g
TFA 18:2 t not further defined0.003 g
Fatty acids, total trans-polyenoic0.003 g
Cholesterol0 mg
Stigmasterol4 mg
Campesterol5 mg
Beta-sitosterol130 mg
Tryptophan0.21 g
Threonine0.6 g
Isoleucine0.75 g
Leucine1.5 g
Lysine0.57 g
Methionine0.16 g
Cystine0.21 g
Phenylalanine1.1 g
Tyrosine0.45 g
Valine0.85 g
Arginine2.5 g
Histidine0.54 g
Alanine1.0 g
Aspartic acid2.6 g
Glutamic acid6.2 g
Glycine1.4 g
Proline0.97 g
Serine0.91 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170567, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.