Almond Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-08-16

Written and reviewed by the NatureClaim Team




Almond


Overview of Almond Nutrition

Scientific Name: Prunus dulcis


Order: Rosales


Family: Rosaceae


Almonds (Prunus dulcis) are a seed with a brownish-orange color and a neutral to sweet taste. A lot of people mistake it with a nut but it is actually a seed. Nuts are the hard-shelled fruit of a plant while seeds are the edible plants in the seed-coat. Almonds are in rose family, which also includes apples, cherries, and peaches, etc. Almond trees have been cultivated by humans for quite some time, dating back to about 5,000 years ago. Almonds have a high amount of vitamin E (128% daily value [DV]); more than walnuts, pumpkin seeds, and many other nuts and seeds. They also contain a high amount of fat (77% DV). Most of the fats from almonds come from monounsaturated fats and polyunsaturated fats, which are beneficial fats that can improve a person's blood cholesterol. Furthermore, riboflavin (67% DV) also known as vitamin B2 in almonds keeps the eyes, nerves, muscles, and skin healthy. This also helps the body maintain sufficient energy. Almonds are rich in antioxidant minerals such as manganese (109% DV), magnesium (68% DV), and copper (52% DV). These antioxidant minerals are helpful for bone and heart health and also improve blood pressure. The fiber (50% DV) in almonds aides in bowel movement, cholesterol management, lowers the chance of heart diseases, and keeps weight under control. Although almonds are a very nutritious food, they can be life-threatening for people who suffer from nut allergies. People with lactose intolerant can also use almond milk as a healthy substitute.



Calories
Name Amount % Daily Value
Calories 579 kcal 29%


Carbohydrates
Name Amount % Daily Value
Total Carbs 21.55 g 7%
Dietary Fiber 12.50 g 50%
Sugars 4.35 g
Starch 0.72 g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 49.93 g 77%
Saturated Fat 3.80 g 19%
Monounsaturated Fat 31.55 g
Polyunsaturated Fat, total 12.33 g
  • 18:2 n-6 (LA), Omega-6
12.32 g
  • 18:3 n-6 (GLA)
0.00 g
  • 18:3 n-3 (ALA), Omega-3
0.00 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.01 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 21.15 g 42%
  • Tryptophan
0.21 g
  • Threonine
0.60 g
  • Isoleucine
0.75 g
  • Leucine
1.47 g
  • Lysine
0.57 g
  • Methionine
0.16 g
  • Cystine
0.22 g
  • Phenylalanine
1.13 g
  • Tyrosine
0.45 g
  • Valine
0.85 g
  • Arginine
2.46 g
  • Histidine
0.54 g
  • Alanine
1.00 g
  • Aspartic Acid
2.64 g
  • Glutamic Acid
6.21 g
  • Glycine
1.43 g
  • Proline
0.97 g
  • Serine
0.91 g


Vitamins
Name Amount % Daily Value
Vitamin C 0.00 mg 0%
Thiamin 0.20 mg 13%
Riboflavin 1.14 mg 67%
Niacin 3.62 mg 18%
Pantothenic Acid 0.47 mg 5%
Vitamin B6 0.14 mg 7%
Folate, total 44.00 mg 11%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
44.00 mcg
Choline 52.10 mg
Betaine 0.50 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 2.00 IU 0%
  • Retinol Acitiviy Equivalent
0.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
1.00 mcg
  • Alpha-Carotene
0.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 1.00 mcg
Vitamin E, total 38.25 IU 128%
  • Alpha-Tocopherol
25.63 mg
  • Beta-Tocopherol
0.23 mg
  • Gamma-Tocopherol
0.64 mg
  • Delta-Tocopherol
0.07 mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 0.00 mcg 0%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 269.00 mg 27%
Iron 3.71 mg 21%
Magnesium 270.00 mg 68%
Phosphorus 481.00 mg 48%
Potassium 733.00 mg 21%
Sodium 1.00 mg 0%
Zinc 3.12 mg 21%
Copper 1.03 mg 52%
Manganese 2.18 mg 109%
Selenium 4.10 mcg 6%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount
Anthocyanidins
  • Cyanidin
2.50 mg
  • Petunidin
0.00 mg
  • Delphinidin
0.00 mg
  • Malvidin
0.00 mg
  • Pelargonidin
0.00 mg
  • Peonidin
0.00 mg
Flavan-3-ols
  • (+)-Catechin
1.30 mg
  • (-)-Epigallocatechin
2.60 mg
  • (-)-Epicatechin
0.60 mg
  • (-)-Epicatechin-3-gallate
0.00 mg
  • (-)-Epigallocatechin-3-gallate
0.00 mg
  • (+)-Gallocatechin
0.00 mg
Flavanones
  • Eriodictyol
0.20 mg
  • Hesperetin
0.00 mg
  • Naringenin
0.40 mg
Flavones
  • Apigenin
0.00 mg
  • Luteolin
0.00 mg
Flavonols
  • Isorhamnetin
2.60 mg
  • Kaempferol
0.40 mg
  • Myricetin
0.00 mg
  • Quercetin
0.40 mg
Isoflavones
  • Daidzein
0.00 mg
  • Genistein
0.01 mg
  • Glycitein
0.00 mg
  • Isoflavones, total
0.01 mg
  • Formononetin
0.00 mg
  • Coumestrol
0.01 mg
Proanthocyanidins
  • Proanthocyanidin Dimers
9.30 mg
  • Proanthocyanidin Trimers
7.60 mg
  • Proanthocyanidin 4-6mers
27.40 mg
  • Proanthocyanidin 7-10mers
28.20 mg
  • Proanthocyanidin Polymers (>10mers)
80.30 mg


Others
Name Amount
Water 4.41 g
Ash 2.97 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.