Almonds

About Almonds

Almonds, whole kernels. The shelled kernel of the almond, eaten plain, blanched, flaked or ground (as ground almonds in baking).

Per 100g, almonds are an outstanding source of:

  • Vitamin E: one of the strongest food sources; a 30g handful is over half a day's reference intake.
  • Magnesium, riboflavin (B2), manganese and copper.
  • Biotin (B7): a useful contribution to daily needs.

Almonds are calorie-dense (around 580 kcal per 100g) and high in unsaturated fat. A 30g handful (about 23 almonds) is a typical snack portion.

Micronutrients (per 100g, raw)

NutrientAmount% adult reference intake
Minerals
Iron3.71 mg25%
Calcium269 mg38%
Magnesium270 mg90%
Potassium733 mg21%
Sodium1 mg0%
Chloride18 mg1%
Phosphorus481 mg87%
Zinc3.1 mg33%
Copper1.03 mg86%
Manganese2.18 mg156%
Iodine2 ug1%
Selenium4 ug5%
Vitamins
Vitamin ATr (trace).
Vitamin C0 mg0%
Vitamin D0 ug0%
Vitamin E25.6 mg641%
Vitamin K0 ug0%
Vitamin B1 (thiamin)0.21 mg21%
Vitamin B2 (riboflavin)1.14 mg88%
Vitamin B3 (niacin)7 mg41%
Vitamin B5 (pantothenic acid)0.47 mg7%
Vitamin B60.14 mg10%
Vitamin B7 (biotin)64 ug32%
Vitamin B9 (folate)44 ug22%
Vitamin B120 ug0%

Source: CoFID 2021 (McCance and Widdowson, UK), code 14-896 (matched record: "Almonds, whole kernels"). N = present but not quantified; Tr = trace; not measured = no value in the source.

What this food is a source of

High in by content (per 100g): Vitamin E (641%), Manganese (156%), Magnesium (90%), Vitamin B2 (riboflavin) (88%), Phosphorus (87%), Copper (86%), Vitamin B3 (niacin) (41%), Calcium (38%), Zinc (33%), Vitamin B7 (biotin) (32%).

A source of by content (per 100g): Iron (25%), Vitamin B9 (folate) (22%), Vitamin B1 (thiamin) (21%), Potassium (21%).

These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.