Food · Nut and Seed Products

Almonds nutrition facts

A typical portion of almonds (1 oz; 28.35 g, nuts) has 160 calories and 6g of protein (USDA FoodData Central). USDA lists 19 descriptions of it: per 100 g they range from 560 calories (chocolate covered candy) to 626 (unroasted).

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 for Nuts, almonds, 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
Sodium per 100 g: 1mg; more than 4% of reference foods

1 oz weighs 28.35 g in USDA's record for Nuts, almonds (FDC 170567).

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

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.

Every form of almonds USDA describes

Unroasted has the most calories per 100 g (626); the fewest: Chocolate covered candy (560)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 19 USDA descriptions of almonds, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Nuts, almonds	579	21.2 g	49.9 g	1 mg
Nuts, almonds, whole, raw	584	21.5 g	51.1 g	0 mg
Almonds, unroasted	626	21.5 g	51.1 g	0 mg
Nuts, almonds, oil roasted, with salt added, smoke flavor	607	21.4 g	55.9 g	548 mg
Nuts, almonds, blanched	590	21.4 g	52.5 g	19 mg
Nuts, almonds, oil roasted, lightly salted	607	21.2 g	55.2 g	143 mg
Nuts, almonds, oil roasted, with salt added	607	21.2 g	55.2 g	339 mg
Nuts, almonds, oil roasted, without salt added	607	21.2 g	55.2 g	1 mg
Nuts, almonds, dry roasted, with salt added (SR Legacy)	598	21 g	52.5 g	234 mg
Nuts, almonds, dry roasted, without salt addedSame values: Almonds, NFS	598	21 g	52.5 g	3 mg
Nuts, almonds, dry roasted, with salt added (Foundation)	620	20.4 g	57.8 g	256 mg
Almonds, unsalted	607	20.3 g	54 g	3 mg
Almonds, lightly salted	604	20.2 g	53.7 g	195 mg
Almonds, salted	601	20.1 g	53.4 g	386 mg
Almonds, flavored	599	20.1 g	53.3 g	500 mg
Nuts, almonds, honey roasted, unblanched	594	18.2 g	49.9 g	130 mg
Almonds, honey roasted	579	14.1 g	45.3 g	385 mg
Almonds, chocolate covered candy	560	13 g	38.8 g	49 mg

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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in almonds?

160 in 1 oz (28.35 g) of nuts; 560 to 626 per 100 g across USDA's descriptions.

How much protein is in almonds?

6g in 1 oz; 21.2 g per 100 g.

How much sodium is in almonds?

0mg in 1 oz; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov