Nutritional composition of almonds

Almond nutritional composition

Table of nutritional composition of almonds

In the following tables you can see the nutritional information of almonds. When a nutrient is marked with the symbol alto, it indicates that almonds are rich in that nutrient:

Composition of almondsComposition per 100gPer serving of 20g.
Water (g)5.251.05
Energy (kcal)578115.6
Proteins (g)21.26alto4.25alto
Fat (g)50.64alto10.13alto
Carbohydrates (g)19.743.9
Fiber (g)11.8alto2.36alto
Calcium (mg)248alto49.6alto
Iron (mg)4.30.86
Magnesium (mg)275alto55alto
Phosphorus (mg)474alto94.8alto
Potassium (mg)728alto145.6alto
Sodium (mg)10.2
Zinc (mg)3.360.672
Copper (mcg)1.110.22
Manganese (mg)2.540.51
Selenium (mg)4.40.88
Vitamin C (mg)00
Vitamin B1 (mg)0.240.05
Vitamin B2 (mg)0.810.16
Vitamin B3 (mg)3.93alto0.79
Vitamin B5 (mg)0.350.07
Vitamin B6 (mg)0.130.03
Folic acid (mg)295.8
Vitamin B12 (mcg)00
Vitamin A (UI)10alto2
Vitamin E (mg. eq. ATE)26.185.24

Table of nutritional composition of toasted almonds

Roasted almonds have a slightly higher proportion of nutrients due to dehydration during the roasting process (by reducing its water content, the concentration of minerals increases). Once roasted, its antioxidant content is slightly lower than with raw almonds.

NutrientUnsalted roasted almondsHoney roasted almondsRoasted almond with salt
Water (g)2.61.72.6
Energy (kcal)597594597
Protein (g)22.0918.1722.09
Fat (g)52.8349.952.83
Carbohydrates (g)19.2927.919.29
Fiber (g)11.813.711.8
Calcium (mg)266263266
Iron (mg)4.512.834.51
Magnesium (mg)286240286
Phosphorus (mg)489400489
Potassium (mg)746560746
Sodium (mg)1130339
Zinc (mg)3.542.63.54
Copper (mcg)1.170.971.17
Manganese (mg)2.6222.62
Selenium (mg)4.44.4
Vitamin C (mg)00.70
Vitamin B1 (mg)0.070.110.07
Vitamin B2 (mg)0.860.950.86
Vitamin B3 (mg)3.852.823.85
Vitamin B5 (mg)0.230.260.23
Vitamin B6 (mg)0.130.090.13
Folic acid (mg)333233
Vitamin B12 (mcg)000
Vitamin A101
Vitamin E26.326.3

Table of nutritional composition of fried almonds

Fried almonds have a higher fat content than raw almonds, because of the frying process. The composition of the fats it contains is slightly altered, increasing the proportion of saturated fat and polyunsaturated fatty acids.

When salt is added, the sodium content increases by 1 mg. at 340 mg. per 100g. (The sodium content is highlighted with the symbol).

NutrientFried almond without saltFried almond with salt
Water (g)2.82.8
Energy (kcal)607607
Proteins (g)21.2321.23
Fat (g)55.1755.17
Carbohydrates (g)17.6817.68
Fiber (g)10.510.5
Calcium (mg)291291
Iron (mg)3.683.68
Magnesium (mg)274274
Phosphorus (mg)466466
Potassium (mg)699699
Sodium (mg)1339exceso
Zinc (mg)3.073.07
Copper (mcg)0.9550.96
Manganese (mg)2.462.46
Selenium (mg)4.44.4
Vitamin C (mg)00
Vitamin B1 (mg)0.090.09
Vitamin B2 (mg)0.780.78
Vitamin B3 (mg)3.673.67
Vitamin B5 (mg)0.230.23
Vitamin B6 (mg)0.120.12
Folic acid (mg)2727
Vitamin B12 (mcg)00
Vitamin A11
Vitamin E26.2726.27

Table of nutritional composition of blanched almonds

Blanched almonds have a nutritional content similar to raw almonds. These almonds have a slightly lower content of potassium and flavonoids compared to raw almonds.

NutrientBlanched almonds 
Water (g)4.47
Energy (kcal)581
Proteins (g)21.94
Fat (g)50.62
Carbohydrates (g)19.94
Fiber (g)10.4
Calcium (mg)216
Iron (mg)3.72
Magnesium (mg)275
Phosphorus (mg)480
Potassium (mg)687
Sodium (mg)28
Zinc (mg)3.12
Copper (mcg)1.17
Manganese (mg)2.24
Selenium (mg)4.4
Vitamin C (mg)0
Vitamin B1 (mg)0.2
Vitamin B2 (mg)0.56
Vitamin B3 (mg)3.66
Vitamin B5 (mg)0.31
Vitamin B6 (mg)0.12
Folic acid (mg)30
Vitamin B12 (mcg)0
Vitamin A7
Vitamin E25

Table of nutritional composition of almond paste

NutrientAlmond paste
Water (g)14.08
Energy (kcal)458
Proteins (g)9
Fat (g)27.74
Carbohydrates (g)47.81
Fiber (g)4.8
Calcium (mg)172
Iron (mg)1.6
Magnesium (mg)130
Phosphorus (mg)258
Potassium (mg)314
Sodium (mg)9
Zinc (mg)1.48
Copper (mcg)0.45
Manganese (mg)0.86
Selenium (mg)4.2
Vitamin C (mg)0.1
Vitamin B1 (mg)0.08
Vitamin B2 (mg)0.41
Vitamin B3 (mg)1.42
Vitamin B5 (mg)0.11
Vitamin B6 (mg)0.04
Folic acid (mg)73
Vitamin B12 (mcg)0
Vitamin A2
Vitamin E20.26

punto rojo More information on almond

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Editorial
Written by Editorial Botanical-online team in charge of content writing

12 February, 2021

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