Nutritional composition of almonds

Almond nutritional composition

Table of nutritional composition of almonds

In the following tables you can see the nutritional information of almonds. When a nutrient is marked with the symbol , it indicates that almonds are rich in that nutrient:

• Almonds are a good source of plant protein, fat, and fiber. The type of fats that almonds contain are: monounsaturated fatty acids (30g per 100g), polyunsaturated (12g per 100g) and to a lesser extent, saturated fatty acids (4g per 100g).
• Among their vitamins, they are the nut richest in vitamin E. They are also rich in niacin.
• Almonds are a very important source of minerals: calcium, magnesium, phosphorus, potassium and trace elements such as copper, zinc and manganese.

Composition of almonds	Composition per 100g	Per serving of 20g.
Water (g)	5.25	1.05
Energy (kcal)	578	115.6
Proteins (g)	21.26	4.25
Fat (g)	50.64	10.13
Carbohydrates (g)	19.74	3.9
Fiber (g)	11.8	2.36
Calcium (mg)	248	49.6
Iron (mg)	4.3	0.86
Magnesium (mg)	275	55
Phosphorus (mg)	474	94.8
Potassium (mg)	728	145.6
Sodium (mg)	1	0.2
Zinc (mg)	3.36	0.672
Copper (mcg)	1.11	0.22
Manganese (mg)	2.54	0.51
Selenium (mg)	4.4	0.88
Vitamin C (mg)	0	0
Vitamin B1 (mg)	0.24	0.05
Vitamin B2 (mg)	0.81	0.16
Vitamin B3 (mg)	3.93	0.79
Vitamin B5 (mg)	0.35	0.07
Vitamin B6 (mg)	0.13	0.03
Folic acid (mg)	29	5.8
Vitamin B12 (mcg)	0	0
Vitamin A (UI)	10	2
Vitamin E (mg. eq. ATE)	26.18	5.24

Table of nutritional composition of toasted almonds

Roasted almonds have a slightly higher proportion of nutrients due to dehydration during the roasting process (by reducing its water content, the concentration of minerals increases). Once roasted, its antioxidant content is slightly lower than with raw almonds.

Table of nutritional composition of fried almonds

Fried almonds have a higher fat content than raw almonds, because of the frying process. The composition of the fats it contains is slightly altered, increasing the proportion of saturated fat and polyunsaturated fatty acids.

When salt is added, the sodium content increases by 1 mg. at 340 mg. per 100g. (The sodium content is highlighted with the symbol).

Nutrient	Fried almond without salt	Fried almond with salt
Water (g)	2.8	2.8
Energy (kcal)	607	607
Proteins (g)	21.23	21.23
Fat (g)	55.17	55.17
Carbohydrates (g)	17.68	17.68
Fiber (g)	10.5	10.5
Calcium (mg)	291	291
Iron (mg)	3.68	3.68
Magnesium (mg)	274	274
Phosphorus (mg)	466	466
Potassium (mg)	699	699
Sodium (mg)	1	339
Zinc (mg)	3.07	3.07
Copper (mcg)	0.955	0.96
Manganese (mg)	2.46	2.46
Selenium (mg)	4.4	4.4
Vitamin C (mg)	0	0
Vitamin B1 (mg)	0.09	0.09
Vitamin B2 (mg)	0.78	0.78
Vitamin B3 (mg)	3.67	3.67
Vitamin B5 (mg)	0.23	0.23
Vitamin B6 (mg)	0.12	0.12
Folic acid (mg)	27	27
Vitamin B12 (mcg)	0	0
Vitamin A	1	1
Vitamin E	26.27	26.27

Table of nutritional composition of blanched almonds

Blanched almonds have a nutritional content similar to raw almonds. These almonds have a slightly lower content of potassium and flavonoids compared to raw almonds.

Table of nutritional composition of almond paste

More information on almonds

Written by Editorial Botanical-online team in charge of content writing

8 July, 2024