Quick Overview
8.7 / 10
Health Score
Almond is a nut known for vitamin E and magnesium. Values are approximate per 100 g and can vary by variety, preparation and source.
Food typeNut
Main energy sourceProtein
TextureVaries by preparation
Typical servingApprox. 100 g or one practical serving
Best known forVitamin e and magnesium
Processing levelWhole or minimally processed food
Calories
579 kcal
Approximate calories per 100 g of almond.
Protein
21.2 g
Almond provides approximately 21.2 g protein per 100 g.
Water
4 g
Almond contains approximately 4 g water per 100 g.
Macronutrients per 100 g
Total carbohydrates
21.6 g
Carbohydrates
Total carbs21.6 g
Fiber12.5 g
Net carbsApprox. 9.1 g
Total sugarApprox. 4.4 g
Added sugar0 g
Sugar alcoholsNormally 0 g / not significant
Fat Profile
Almond contains approximately 49.9 g fat per 100 g.
Total fat49.9 g
Monounsaturated fatVaries
Polyunsaturated fatVaries
Saturated fatVaries
Trans fat0 g unless processed
CholesterolPresent in animal foods, 0 mg in plants
Vitamins
Vitamin EContributes to normal body functions
RiboflavinContributes to normal body functions
NiacinContributes to normal body functions
FolateContributes to normal body functions
Minerals
MagnesiumImportant dietary mineral
ManganeseImportant dietary mineral
CopperImportant dietary mineral
PhosphorusImportant dietary mineral
Almond nutrition summary
Almond can fit into a balanced diet and is especially useful for vitamin E and magnesium.
Nutrition values are approximate per 100 g. Preparation, variety, ripeness and added ingredients can change the final nutrition profile.
Diet Compatibility
Vegetarian: Maybe
Vegan: Maybe
Gluten free: Maybe
Keto: Maybe
Paleo: Maybe
Mediterranean diet: Maybe
Why it can be good
- Nutrient density: Provides useful nutrients such as Vitamin E, Riboflavin.
- Practical food: Easy to include in meals or snacks.
- Whole food option: Works well in simple, minimally processed meals.
Things to be aware of
- Portion size: Calories or carbohydrates can add up depending on the food and serving.
- Preparation matters: Frying, sauces, sugar or salt can change the health profile.
- Tolerance: Some people may need to limit it because of allergies, digestion or dietary goals.
Glycemic impact
Almond generally has a very low glycemic impact, depending on portion size and preparation.
Estimated categoryVery low
Fiber effectFiber can slow digestion
Best pairingPair with protein, fat or vegetables for a steadier meal
Digestion
Almond is usually easy to digest for most people, but individual tolerance can vary.
Fiber12.5 g
Gut effectOften neutral to positive
Possible issueAllergy, intolerance or large portions may cause issues for some people
Satiety
Almond can support fullness depending on its protein, fiber, fat and water content.
Useful Plant Compounds
Vitamin E compoundsNaturally occurring food compound
PhytosterolsNaturally occurring food compound
FlavonoidsNaturally occurring food compound
Monounsaturated fatNaturally occurring food compound
Best Uses
Breakfast: Use as part of a balanced breakfast when suitable
Lunch: Add to bowls, salads or simple meals
Dinner: Use as a side or main ingredient depending on the food
Snacks: Works as a practical snack or snack ingredient