Almond, per 100 g: 579 kcal, 21.2 g protein, 21.6 g carbohydrate, 12.5 g fibre, 49.9 g fat. Figures are the USDA reference values for “Nuts, almonds”.
At 100 g it reaches the EU threshold to be called a source of vitamin e, manganese, copper, riboflavin (b2). The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Source of protein15% of the energy in this food is proteinHigh fibre12.5 g fibre per 100 gLow sugars4.3 g sugars per 100 gSodium-freeUnder 5 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 579 kcal | |
| Protein | 21.2 g | |
| Fat | 49.9 g | |
| of which saturates | 3.8 g | |
| of which monounsaturates | 31.6 g | |
| of which polyunsaturates | 12.3 g | |
| Carbohydrate | 21.6 g | |
| of which sugars | 4.35 g | |
| of which starch | 0.72 g | |
| Fibre | 12.5 g | |
| Water | 4.41 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 269 mg | 33.6% |
| Iron | 3.71 mg | 26.5% |
| Magnesium | 270 mg | 72% |
| Phosphorus | 481 mg | 68.7% |
| Potassium | 733 mg | 36.7% |
| Sodium | 1 mg | |
| Zinc | 3.12 mg | 31.2% |
| Copper | 1.03 mg | 103% |
| Manganese | 2.18 mg | 109% |
| Selenium | 4.1 µg | 7.45% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 25.6 mg | 214% |
| Vitamin K | 0 µg | |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.205 mg | 18.6% |
| Riboflavin (B2) | 1.14 mg | 81.3% |
| Niacin (B3) | 3.62 mg | 22.6% |
| Pantothenic acid (B5) | 0.471 mg | 7.85% |
| Vitamin B6 | 0.137 mg | 9.79% |
| Folate | 44 µg | 22% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Vitamin E214% NRV per 100 g
- Vitamin E contributes to the protection of cells from oxidative stress
High in Manganese109% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Copper103% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
High in Riboflavin (B2)81.3% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
High in Magnesium72% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
High in Phosphorus68.7% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
High in Potassium36.7% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
High in Calcium33.6% NRV per 100 g
- Calcium is needed for the maintenance of normal bones
- Calcium contributes to normal muscle function
High in Zinc31.2% NRV per 100 g
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
Source of Iron26.5% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
Source of Niacin (B3)22.6% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
Source of Folate22% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
Source of Thiamine (B1)18.6% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
Source of protein14.6% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Nuts, almonds (FDC ID 170567). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.