AlmondsNut

579

kcal / 100g

164

kcal / 1 oz (23 whole kernels)

3 things to watch for

Low-CalorieLow-FatNut-Free

Dairy-FreeEgg-FreeGluten-FreeHigh-ProteinKetoLow-CarbLow-SugarPalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Allergens

This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.

Tree nuts

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	579kcal	—
Protein	21.15g	42%
Total lipid (fat)	49.93g	64%
Fatty acids, total saturated	3.802g	19%
Cholesterol	0mg	0%
Carbohydrate, by difference	21.55g	8%
Fiber, total dietary	12.5g	45%
Total Sugars	4.35g	—
Sodium, Na	1mg	0%

Vitamins & Minerals

Calcium, Ca

Calcium contributes to normal blood clotting EU register →

Calcium contributes to normal energy-yielding metabolism EU register →

Calcium contributes to normal muscle function EU register →

Calcium contributes to normal neurotransmission EU register →

Calcium contributes to the normal function of digestive enzymes EU register →

Calcium has a role in the process of cell division and specialisation EU register →

Calcium is needed for the maintenance of normal bones EU register →

Calcium is needed for the maintenance of normal teeth EU register →

269mg (34% NRV)

Iron, Fe

Iron contributes to normal cognitive function EU register →

Iron contributes to normal energy-yielding metabolism EU register →

Iron contributes to normal formation of red blood cells and haemoglobin EU register →

Iron contributes to normal oxygen transport in the body EU register →

Iron contributes to the normal function of the immune system EU register →

Iron contributes to the reduction of tiredness and fatigue EU register →

Iron has a role in the process of cell division EU register →

3.71mg (27% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

733mg (37% NRV)

Magnesium, Mg

Magnesium contributes to a reduction of tiredness and fatigue EU register →

Magnesium contributes to electrolyte balance EU register →

Magnesium contributes to normal energy-yielding metabolism EU register →

Magnesium contributes to normal functioning of the nervous system EU register →

Magnesium contributes to normal muscle function EU register →

Magnesium contributes to normal protein synthesis EU register →

Magnesium contributes to normal psychological function EU register →

Magnesium contributes to the maintenance of normal bones EU register →

Magnesium contributes to the maintenance of normal teeth EU register →

270mg (72% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

481mg (69% NRV)

Zinc, Zn

Zinc contributes to normal DNA synthesis EU register →

Zinc contributes to normal acid-base metabolism EU register →

Zinc contributes to normal carbohydrate metabolism EU register →

Zinc contributes to normal cognitive function EU register →

Zinc contributes to normal fertility and reproduction EU register →

Zinc contributes to normal macronutrient metabolism EU register →

Zinc contributes to normal metabolism of fatty acids EU register →

Zinc contributes to normal metabolism of vitamin A EU register →

Zinc contributes to normal protein synthesis EU register →

Zinc contributes to the maintenance of normal bones EU register →

Zinc contributes to the maintenance of normal hair EU register →

Zinc contributes to the maintenance of normal nails EU register →

Zinc contributes to the maintenance of normal skin EU register →

Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →

Zinc contributes to the maintenance of normal vision EU register →

Zinc contributes to the normal function of the immune system EU register →

Zinc contributes to the protection of cells from oxidative stress EU register →

Zinc has a role in the process of cell division EU register →

3.12mg (31% NRV)

Copper, Cu

Copper contributes to maintenance of normal connective tissues EU register →

Copper contributes to normal functioning of the nervous system EU register →

Copper contributes to normal hair pigmentation EU register →

Copper contributes to normal iron transport in the body EU register →

Copper contributes to normal skin pigmentation EU register →

Copper contributes to the normal function of the immune system EU register →

Copper contributes to the protection of cells from oxidative stress EU register →

1.031mg (103% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

2.179mg (109% NRV)

Selenium, Se4.1µg (7% NRV)

Vitamin A, RAE0µg (0% NRV)

Vitamin C, total ascorbic acid0mg (0% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)

Vitamin E contributes to the protection of cells from oxidative stress EU register →

25.63mg (214% NRV)

Vitamin K (phylloquinone)0µg (0% NRV)

Thiamin

Thiamine contributes to normal energy-yielding metabolism EU register →

Thiamine contributes to normal functioning of the nervous system EU register →

Thiamine contributes to normal psychological function EU register →

Thiamine contributes to the normal function of the heart EU register →

0.205mg (19% NRV)

Riboflavin

Riboflavin contributes to normal energy-yielding metabolism EU register →

Riboflavin contributes to normal functioning of the nervous system EU register →

Riboflavin contributes to the maintenance of normal mucous membranes EU register →

Riboflavin contributes to the maintenance of normal red blood cells EU register →

Riboflavin contributes to the maintenance of normal skin EU register →

Riboflavin contributes to the maintenance of normal vision EU register →

Riboflavin contributes to the normal metabolism of iron EU register →

Riboflavin contributes to the protection of cells from oxidative stress EU register →

Riboflavin contributes to the reduction of tiredness and fatigue EU register →

1.138mg (81% NRV)

Niacin

Niacin contributes to normal psychological function EU register →

Niacin contributes to normal energy-yielding metabolism EU register →

Niacin contributes to normal functioning of the nervous system EU register →

Niacin contributes to the maintenance of normal mucous membranes EU register →

Niacin contributes to the maintenance of normal skin EU register →

Niacin contributes to the reduction of tiredness and fatigue EU register →

3.618mg (23% NRV)

Vitamin B-60.137mg (10% NRV)

Folate, total

Folate contributes to normal amino acid synthesis EU register →

Folate contributes to normal blood formation EU register →

Folate contributes to normal homocysteine metabolism EU register →

Folate contributes to normal psychological function EU register →

Folate contributes to the normal function of the immune system EU register →

Folate contributes to the reduction of tiredness and fatigue EU register →

Folate has a role in the process of cell division EU register →

44µg (22% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Almonds is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Almonds is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Almonds is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Almonds is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Almonds is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeNo
No — Almonds is not nut-free. Deciding ingredient: nuts.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Almonds is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Almonds is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoYes
Yes — Almonds is keto-friendly (9.05 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Almonds is low-carb (9.05 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Almonds is low in sugar (4.35 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinYes
Yes — Almonds is high in protein (21.15 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatNo
No — Almonds is not low-fat (49.93 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Almonds is not low-calorie (579 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

10 almonds (about 12g) test low-FODMAP, per Monash University's testing as reported by a registered dietitian. Double that to 20 almonds (about 24g) and the galacto-oligosaccharide (GOS) content pushes almonds into high-FODMAP territory.

Note: other write-ups summarizing the same Monash data put 10 almonds closer to 30g, not 12g.

That's likely a difference in almond size between sources rather than a change in Monash's actual test result. Flagged, not resolved. ^[6]
Raw almonds run 9.1g net carbs per 100g, derived from USDA's total carbohydrate minus fiber. ^[7]
Ten distinct almond allergen proteins have been identified — Pru du 1 through Pru du 10 — several of them formally listed by WHO/IUIS, per a review in the journal Nutrients. Cross-reactivity with peach and other Rosaceae fruits is driven mainly by one heat-stable protein among them, the lipid-transfer protein Pru du 3. ^[8]
Two very different reaction patterns show up with almonds, per the University of Manchester's InformAll database. Birch-pollen-allergic patients can develop a mild, heat-labile oral allergy syndrome and generally tolerate almonds once they're heat-processed.

People with a primary tree nut allergy, though, react to heat-stable almond proteins and can have severe reactions.

Cross-reactivity between tree nuts is highly variable, not something blood or skin testing alone reliably predicts. ^[9]

Health Benefits

A 2025 systematic review and meta-analysis of 36 randomized controlled trials (2,485 participants) found that regular almond consumption was associated with a reduction in LDL cholesterol of about 0.13 mmol/L on average.

It also found lower total cholesterol and apolipoprotein B, with no meaningful change in HDL cholesterol. ^[1]
A 100g serving of almonds provides about 25.63mg of vitamin E (alpha-tocopherol) — well above the 15mg Recommended Dietary Allowance for adults. Vitamin E is a fat-soluble antioxidant that helps limit the cell damage caused by free radicals, and nuts are among its best dietary sources, per NIH's Office of Dietary Supplements. ^[2]
Almonds provide about 12.5g of dietary fiber per 100g raw, high for a whole food.

Randomized crossover trials reviewed in the American Journal of Clinical Nutrition found almond snacks increased fullness and reduced short-term hunger compared with calorie-matched controls.

Researchers attribute the effect partly to nuts' fiber and fat slowing digestion — part of why higher nut intake is consistently linked to lower, not higher, long-term weight gain despite nuts' calorie density. ^[3]
A 100g serving of almonds provides about 270mg of magnesium — most of an adult's Recommended Dietary Allowance (310–420mg/day depending on age and sex) in roughly a 3.5oz portion. Magnesium is a cofactor in more than 300 enzyme systems and plays roles in protein synthesis, muscle and nerve function, blood glucose control, blood pressure regulation, and bone structure, per NIH's Office of Dietary Supplements. ^[4]

Forms & Varieties

Form	Calories/100g	Protein/100g
Almonds (whole)	579 kcal	21.15g
Almond Flour	578 kcal	26.24375g

Storage & Buying Tips

Shelled almonds stay fresh about a year when kept at refrigerator temperature (40°F/4°C or colder), and longer still in the freezer (0°F/-18°C or colder). At room temperature, their fat content means they turn rancid noticeably faster — quality typically holds for only a few months rather than a year, per University of California Agriculture and Natural Resources consumer guidance. ^[5]

Frequently Asked Questions

How many almonds should you eat per day?

There's no single official number, but commonly cited guidance points to roughly 1–2 ounces — about 23 to 56 almonds — per day.

The FDA's 2003 qualified health claim references 1.5 oz (about 35 almonds) per day of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol. That's a level the evidence "suggests but does not prove" may reduce heart disease risk.

A dietitian-reviewed source lands in the same range, recommending 35–56 almonds daily, while cautioning that almonds are calorie-dense, so portion awareness still matters. ^[10]

Are bitter almonds poisonous to humans?

Yes. Unlike common sweet almonds, bitter almonds naturally contain amygdalin, a compound that breaks down into hydrogen cyanide when eaten.

An FDA forensic chemistry study measured bitter almond samples at about 1.4 mg cyanide per gram, versus sweet almonds testing negative at the assay's detection limits.

Estimates of a dangerous dose vary by source. One medically reviewed summary puts serious poisoning in an adult at 6–10 raw bitter almonds, with 50 or more potentially fatal.

Another reference estimates a lethal range of roughly 7–10 nuts for a child and 12–70 for a 150-lb adult, depending on nut size.

Both sources agree bitter almonds lose much of their toxicity when cooked, and their unprocessed sale is prohibited in the US. ^[8]

Can you sprout almonds at home safely?

It's possible, but it carries meaningfully higher food-safety risk than eating raw or roasted almonds as they are. Sprouting requires soaking almonds in water for extended periods in a warm, moist environment — conditions favorable to bacterial growth, including Salmonella.

Home-sprouted almonds also skip a key step: commercial processors roast or dehydrate sprouted nuts in a controlled, more sterile environment afterward, a kill-step that home sprouting doesn't replicate.

Because that setup is hard to match at home, sprouting almonds yourself is generally not recommended. Any homemade sprouted almonds should be refrigerated and eaten within about a week. ^[11]

Do almonds contribute to kidney stones because of oxalates?

Almonds are a high-oxalate food — a commonly cited nutrient-database table lists about 130 mg of oxalate per 1 oz (28 g) serving, putting them in a similar range to spinach, broccoli, and buckwheat.

This matters because a controlled feeding study found oxalate from almonds is substantially absorbed into the body, at a rate comparable to oxalate from black beans — it doesn't just pass through unabsorbed.

High urinary oxalate is a risk factor for calcium-oxalate kidney stones, the most common stone type, in susceptible people. General kidney-stone-prevention guidance recommends limiting high-oxalate foods alongside eating adequate calcium, which helps bind oxalate in the gut.

People without a personal history of oxalate-related stones aren't generally advised to avoid almonds on this basis alone. ^[12]

Is it safe to eat almonds during pregnancy, and can nuts in pregnancy affect a baby's allergy risk?

Almonds themselves aren't flagged as a pregnancy food-safety concern the way high-mercury fish or unpasteurized products are. The main individual consideration is a personal nut allergy.

Guidance has actually shifted on the broader allergy-prevention question. Older advice recommending nut avoidance during pregnancy to lower childhood allergy risk isn't supported by more recent research.

One medically reviewed summary cites observational data showing children of mothers who ate peanuts during pregnancy actually had a lower incidence of peanut allergy. Current guidance doesn't direct pregnant people to avoid nuts, including almonds, for allergy-prevention purposes — absent a personal allergy. ^[13]

Found in these products

6 products in our database contain Almonds.

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Nuts, almonds” (SR Legacy, fdcId 170567), updated 2026-08-27.

Research reviewed 2026-08-21.

AlmondsNut

Allergens

Nutrition Facts (per 100g)

Vitamins & Minerals

Diet Compatibility

Health Benefits

Forms & Varieties

Storage & Buying Tips

Frequently Asked Questions

How many almonds should you eat per day?

Are bitter almonds poisonous to humans?

Can you sprout almonds at home safely?

Do almonds contribute to kidney stones because of oxalates?

Is it safe to eat almonds during pregnancy, and can nuts in pregnancy affect a baby's allergy risk?

Found in these products

Ancient Grains Probiotic Granola

Blueberry Rxbar

Dark Chocolate With Honey And Almond Nougat

Almond Flour Crackers - Fine Ground Sea Salt

Elegant Collection A Decadent 16 Piece Private Reserve Chocolate Assortment, Assortment

Dark Chocolate Nuts & Sea Salt

Sources & Last Updated

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