Almond is a tree nut consumed raw, roasted, or processed into almond flour, butter, and milk, and is a staple ingredient across Mediterranean, Middle Eastern, and South Asian cuisines. Per 100 g, raw almonds provide 600 kcal, 21 g of protein, 52.5 g of fat, 18.4 g of carbohydrates, and 10.3 g of dietary fibre, with only 4.6 g coming from sugars. They are a notable source of potassium (745 mg per 100 g), magnesium (279 mg per 100 g), and vitamin E (24.21 mg per 100 g), alongside meaningful amounts of phosphorus (508 mg) and folate (53 mcg). No glycemic index value is available for raw almonds. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in almonds?
Raw almonds contain 600 kcal per 100 g. A typical small handful (around 28 g or roughly 23 almonds) comes to approximately 168 kcal.
How much vitamin E is in almonds?
Raw almonds contain 24.21 mg of vitamin E per 100 g, making them one of the more concentrated food sources of this fat-soluble vitamin. A 28 g serving delivers around 6.8 mg.
Are almonds keto-friendly?
Yes, almonds are considered keto-friendly. With 18.4 g of carbohydrates per 100 g but 10.3 g of that as fibre, the net carbohydrate content is around 8.1 g per 100 g, which fits within typical keto limits when eaten in moderate portions.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 607 kcal |
| Protein | 21.0 g |
| Fat | 55.2 g |
| Carbs | 17.7 g |
| Sugars | 4.5 g |
| Fiber | 10.9 g |
| Starch | 0.56 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 4.2 g |
| Monounsaturated | 34.2 g |
| Polyunsaturated | 13.0 g |
| Trans | 0.007 g |
| Omega-3 | 0.052 g |
| Omega-6 | 12.6 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 268 mg |
| Iron | 3.7 mg |
| Magnesium | 274 mg |
| Phosphorus | 466 mg |
| Potassium | 699 mg |
| Sodium | 130 mg |
| Zinc | 3.1 mg |
| Copper | 0.95 mg |
| Manganese | 2.2 mg |
| Selenium | 4.1 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 23.9 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.092 mg |
| Riboflavin (B2) | 0.78 mg |
| Niacin (B3) | 3.7 mg |
| Pantothenic acid (B5) | 0.25 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 32.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 52.1 mg |
Other cooking states of Almond
Raw almond (600 kcal).
