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Almonds

Almonds

Everyday

Almonds are a nutrient-dense tree nut recognized for their rich content of heart-healthy monounsaturated fats and plant-based protein. These versatile nuts provide significant dietary fiber and vitamin E, serving equally well as a snack and culinary ingredient in whole, sliced, or processed forms like almond butter. While naturally gluten-free and vegan-friendly, they require mindful portioning due to their calorie density and rank among the most common food allergens.

Macro Impact

A 1 oz serving contains 170 calories, 6g protein, 6g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 170 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 oz (28.35 g)
Amount per serving
Calories170
% Daily Value*
Total Fat14g
19%
Saturated Fat1g
6%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat9g
Cholesterol0mg
0%
Sodium0.2mg
0%
Total Carbohydrate6g
2%
Dietary Fiber3g
11%
Total Sugars2g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium74mg
6%
Iron1mg
6%
Potassium208mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
3 / 28 g
11%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
14 / 78 g
19%
Monounsaturated
9 / 31 g
29%
Polyunsaturated
3 / 23 g
14%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
3 / 19 g
19%
Omega 9
9 g
Protein
Protein
6 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
14%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
17%
Threonine
0 / 1 g
15%
Tryptophan
0 / 0 g
20%
Valine
0 / 2 g
13%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
25%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
20 / 30 mcg
66%
Cobalamin, B12
0 / 2 mcg
0%
Folate
17 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
8 / 15 mg
51%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
74 / 1k mg
7%
Copper
0 / 1 mg
31%
Iron
1 / 13 mg
8%
Magnesium
75 / 370 mg
20%
Manganese
1 / 2 mg
31%
Phosphorous
139 / 700 mg
20%
Potassium
208 / 3k mg
7%
Selenium
1 / 55 mcg
2%
Sodium
0 / 2.3k mg
0%
Zinc
1 / 10 mg
9%
Chromium
5 / 30 mcg
18%
Molybdenum
12 / 45 mcg
27%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Nuts, almonds, whole, raw. USDA Foundational Foods. FDC ID 2346393.
  2. 2.Nuts, almonds. USDA Standard Reference, Legacy. Food ID 170567.
  3. 3.Almond, raw. Frida. Public Food Key 35.
  4. 4.Nut, almond, with skin, raw, unsalted. Australian Nutrient Database. Public Food Key F006081.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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