USDA reference food · Nut and Seed Products

Nuts, almonds

1 oz of nuts, almonds (28.35 g) has 160 calories, 6g of protein, 14g of fat and 4g of fiber (USDA FoodData Central, SR Legacy, FDC 170567). It is one of 19 USDA descriptions of almonds.

FoodData Central 170567, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 oz (28.35g)

AmountPortion

Amount per serving

Calories160

% Daily Value*

Total Fat 14g18%

Saturated Fat 1g5%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 6g2%

Dietary Fiber 4g13%

Total Sugars 1g

Includes Added Sugars not declared

Protein 6g12%

Vitamin D 0mcg0%

Calcium 80mg6%

Iron 1.1mg6%

Potassium 210mg4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 21.2g; more than 76% of 8,218 USDA reference foods
Calories per 100 g: 579; more than 97% of reference foods
Fiber per 100 g: 12.5g; more than 98% of reference foods

What a portion gives you

Fiber 4g13%

Protein 6g12%

Potassium 210mg4%

Calcium 80mg6%

Iron 1.1mg6%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 170567); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin E7.3 mg in 1 oz (28.35 g), 48% of the Daily Value
Copper0.3 mg in 1 oz (28.35 g), 32% of the Daily Value
Manganese0.6 mg in 1 oz (28.35 g), 27% of the Daily Value
Riboflavin0.3 mg in 1 oz (28.35 g), 25% of the Daily Value
Magnesium77 mg in 1 oz (28.35 g), 18% of the Daily Value
Phosphorus136 mg in 1 oz (28.35 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 170567), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 14% carbohydrate, 72% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	579	97%
Protein	21.1 g	76%
Total fat	49.9 g	96%
Carbohydrate	21.6 g	71%
Fiber	12.5 g	98%
Total sugars	4.35 g	68%
Sodium	1.00 mg	4%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (125)

The portion is 1 oz (28.35 g); % DV is for that portion.

Energy, macronutrients and sugars (21)

Nutrient	Per portion	Per 100 g	% DV
Protein	6.00 g	21.1 g	12%
Total lipid (fat)	14.2 g	49.9 g	18%
Carbohydrate, by difference	6.11 g	21.6 g	2%
Ash	0.84 g	2.97 g
Energy	164 kcal	579 kcal
Starch	0.20 g	0.72 g
Sucrose	1.12 g	3.95 g
Glucose	0.048 g	0.17 g
Fructose	0.031 g	0.11 g
Lactose	0 g	0 g
Maltose	0.011 g	0.040 g
Alcohol, ethyl	0 g	0 g
Water	1.25 g	4.41 g
Total Sugars	1.23 g	4.35 g
Galactose	0.020 g	0.070 g
Fiber, total dietary	3.54 g	12.5 g	13%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0.0043 g	0.015 g
Fatty acids, total saturated	1.08 g	3.80 g	5%
Fatty acids, total monounsaturated	8.94 g	31.6 g
Fatty acids, total polyunsaturated	3.50 g	12.3 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	76.3 mg	269 mg	6%
Iron, Fe	1.05 mg	3.71 mg	6%
Magnesium, Mg	76.5 mg	270 mg	18%
Phosphorus, P	136 mg	481 mg	11%
Potassium, K	208 mg	733 mg	4%
Sodium, Na	0.28 mg	1.00 mg	0%
Zinc, Zn	0.88 mg	3.12 mg	8%
Copper, Cu	0.29 mg	1.03 mg	32%
Manganese, Mn	0.62 mg	2.18 mg	27%
Selenium, Se	1.16 µg	4.10 µg	2%

Vitamins (29)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0.28 µg	1.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	7.27 mg	25.6 mg	48%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0.28 µg	1.00 µg
Tocopherol, beta	0.065 mg	0.23 mg
Tocopherol, gamma	0.18 mg	0.64 mg
Tocopherol, delta	0.020 mg	0.070 mg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.058 mg	0.20 mg	5%
Riboflavin	0.32 mg	1.14 mg	25%
Niacin	1.03 mg	3.62 mg	6%
Pantothenic acid	0.13 mg	0.47 mg
Vitamin B-6	0.039 mg	0.14 mg	2%
Folate, total	12.5 µg	44.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	14.8 mg	52.1 mg	3%
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	12.5 µg	44.0 µg
Folate, DFE	12.5 µg	44.0 µg	3%
Betaine	0.14 mg	0.50 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.060 g	0.21 g
Threonine	0.17 g	0.60 g
Isoleucine	0.21 g	0.75 g
Leucine	0.42 g	1.47 g
Lysine	0.16 g	0.57 g
Methionine	0.045 g	0.16 g
Cystine	0.061 g	0.21 g
Phenylalanine	0.32 g	1.13 g
Tyrosine	0.13 g	0.45 g
Valine	0.24 g	0.85 g
Arginine	0.70 g	2.46 g
Histidine	0.15 g	0.54 g
Alanine	0.28 g	1.0 g
Aspartic acid	0.75 g	2.64 g
Glutamic acid	1.76 g	6.21 g
Glycine	0.41 g	1.43 g
Proline	0.27 g	0.97 g
Serine	0.26 g	0.91 g

Fatty acids (44)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.00085 g	0.0030 g
SFA 16:0	0.87 g	3.08 g
SFA 18:0	0.20 g	0.70 g
SFA 20:0	0.0020 g	0.0070 g
MUFA 18:1	8.87 g	31.3 g
PUFA 18:2	3.49 g	12.3 g
PUFA 18:3	0.00085 g	0.0030 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
SFA 22:0	0.00028 g	0.0010 g
MUFA 14:1	0 g	0 g
MUFA 16:1	0.068 g	0.24 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0014 g	0.0050 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
Stigmasterol	1.13 mg	4.00 mg
Campesterol	1.42 mg	5.00 mg
Beta-sitosterol	36.9 mg	130 mg
SFA 15:0	0 g	0 g
SFA 17:0	0.0011 g	0.0040 g
SFA 24:0	0 g	0 g
TFA 16:1 t	0.0034 g	0.012 g
TFA 18:1 t	0 g	0 g
TFA 18:2 t not further defined	0.00085 g	0.0030 g
PUFA 18:2 CLAs	0.00057 g	0.0020 g
MUFA 24:1 c	0 g	0 g
PUFA 20:2 n-6 c,c	0.00057 g	0.0020 g
MUFA 16:1 c	0.064 g	0.23 g
MUFA 18:1 c	8.87 g	31.3 g
PUFA 18:2 n-6 c,c	3.49 g	12.3 g
PUFA 18:3 n-6 c,c,c	0 g	0 g
MUFA 17:1	0.0037 g	0.013 g
PUFA 20:3	0 g	0 g
Fatty acids, total trans-monoenoic	0.0034 g	0.012 g
Fatty acids, total trans-polyenoic	0.00085 g	0.0030 g
SFA 13:0	0 g	0 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 170567: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat almonds

USDA lists 19 preparations of almonds. The almonds page puts them side by side, per 100 g and per portion.

Compare every almonds preparation

Next questions

Every common food in nut and seed productscalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 98% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov