Nuts · SOURCE-BASED NUTRITION
Nuts, almonds, whole, raw nutrition facts
Foundation
Nuts, almonds, whole, raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy (Atwater General Factors) | 626 kcal | — |
| Protein | 21.5 g | 43% |
| Carbohydrate, by difference | 20 g | 7.3% |
| Total lipid (fat) | 51.1 g | 65.5% |
| Fiber, total dietary | 10.8 g | 38.6% |
| Fatty acids, total saturated | 3.78 g | 18.9% |
| Sodium, Na | 0 mg | 0% |
| Potassium, K | 733 mg | 15.6% |
| Calcium, Ca | 254 mg | 19.5% |
| Iron, Fe | 3.74 mg | 20.8% |
| Magnesium, Mg | 258 mg | 61.4% |
| Phosphorus, P | 503 mg | 40.2% |
| Zinc, Zn | 2.86 mg | 26% |
| Copper, Cu | 0.91 mg | 101% |
| Manganese, Mn | 2.15 mg | 93.5% |
| Vitamin K (phylloquinone) | 0 µg | 0% |
| Thiamin | 0.16 mg | 13.3% |
| Niacin | 3.77 mg | 23.6% |
| Vitamin B-6 | 0.1 mg | 5.9% |
| Alanine | 0.98 g | — |
| Arginine | 2.46 g | — |
| Ash | 3.16 g | — |
| Aspartic acid | 2.4 g | — |
| Biotin | 57 µg | — |
| Cysteine | 0.5 g | — |
| Fatty acids, total monounsaturated | 31.3 g | — |
| Fatty acids, total polyunsaturated | 11.2 g | — |
| Glutamic acid | 4.25 g | — |
| Glycine | 1.43 g | — |
| Histidine | 0.55 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.77 g | — |
| Leucine | 1.49 g | — |
| Lysine | 0.62 g | — |
| Methionine | 0.15 g | — |
| Molybdenum, Mo | 45.3 µg | — |
| Nitrogen | 4.14 g | — |
| Phenylalanine | 1.2 g | — |
| Proline | 1.31 g | — |
| Serine | 0.99 g | — |
| Threonine | 0.61 g | — |
| Tryptophan | 0.21 g | — |
| Tyrosine | 0.63 g | — |
| Valine | 0.92 g | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Vitamin K (Menaquinone-4) | 0 µg | — |
| Water | 4.26 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Copper (101% DV), Manganese (93.5% DV) and Magnesium (61.4% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Copper: iron metabolism and nerves
This amount provides 0.91 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 2.15 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 258 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 503 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 10.8 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceZinc: immune function and repair
This amount provides 2.86 mg. Zinc supports immune function, DNA and protein synthesis, wound healing, growth and the sense of taste. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Copper
This amount provides 0.91 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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