🥜 Raw almonds provide 579 kcal per 100g. A standard 30g serving (approximately 23 almonds) contains approximately 174 kcal, 6g protein and 5g fibre.
Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin E | 25.6mg | 171% | |
| Copper | 1.03mg | 114% | |
| Manganese | 2.18mg | 95% | |
| Riboflavin | 1.14mg | 88% | |
| Magnesium | 270mg | 64% | |
| Phosphorus | 481mg | 38% | |
| Zinc | 3.12mg | 28% | |
| Calcium | 264mg | 26% | |
| Iron | 3.71mg | 21% | |
| Potassium | 733mg | 16% |
| Weight | Calories | Fat | Protein | Net Carbs |
|---|
23 almonds = 1oz = 28g = 164 kcal. Net carbs: 9.1g/100g. ~10-15% of almond fat is not absorbed due to intact cell walls. Effective calories are ~490-515 kcal/100g.
Almonds provide 25.6mg of vitamin E per 100g (171% DV) — the richest common dietary source. One oz covers 37% of the daily requirement. Vitamin E is the primary fat-soluble antioxidant protecting cell membranes from oxidative damage. Adequate vitamin E is associated with reduced cardiovascular disease risk and improved immune function. Most people consume less than 50% of recommended vitamin E.
Almonds provide 270mg of magnesium per 100g (64% DV) — the highest magnesium density of any commonly consumed food. One oz provides 76mg (18% DV). Deficiency affects ~50% of adults and is associated with insulin resistance, hypertension, and poor sleep. Regular almond consumption is one of the most effective dietary interventions for magnesium status.
A 1993 NEJM study found almond-enriched diets significantly reduced LDL cholesterol. Multiple RCTs confirm: 1.5oz almonds daily reduces LDL by 5-10mg/dL. Mechanisms include oleic acid replacing saturated fat, plant sterols inhibiting cholesterol absorption, fiber binding bile acids, and vitamin E preventing LDL oxidation.
Research in AJCN found 10-15% of almond fat is not absorbed due to intact cell walls. Effective calorie content is ~490-510 kcal/100g rather than 579. This partially explains why almond consumption in studies does not lead to expected weight gain.
Nutrition values from USDA FoodData Central. Not medical advice.