Almonds nutrition facts
1 oz of almonds (about 23) (28 g) has 162 calories and 5.9 g of protein. It's an excellent source of vitamin E, copper, manganese and riboflavin (B2), and a good source of magnesium, fiber and phosphorus.
Per 1 oz of almonds (about 23) (28 g)
- Calories
- 162
- Protein
- 5.9 g
- Carbs
- 6 g
- Fat
- 14 g
What it gives you
Share of the Daily Value in 1 oz of almonds (about 23).
- 48% Vitamin E
- 32% Copper
- 27% Manganese
- 25% Riboflavin (B2)
- 18% Magnesium
- 13% Fiber
- 11% Phosphorus
Full nutrition
| Nutrient | 28 g | % DV | 100 g |
|---|---|---|---|
| Calories | 162 | 579 | |
| Protein | 5.9 g | 21 g | |
| Carbs | 6 g | 22 g | |
| Fat | 14 g | 50 g | |
| Fiber | 3.5 g | 13% | 13 g |
| Potassium | 205 mg | 4% | 733 mg |
| Calcium | 75 mg | 6% | 269 mg |
| Iron | 1 mg | 6% | 3.7 mg |
| Magnesium | 76 mg | 18% | 270 mg |
| Zinc | 0.9 mg | 8% | 3.1 mg |
| Phosphorus | 135 mg | 11% | 481 mg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin E | 7.2 mg | 48% | 26 mg |
| Vitamin K | 0 mcg | 0% | 0 mcg |
| Thiamin (B1) | 0.1 mg | 5% | 0.2 mg |
| Riboflavin (B2) | 0.3 mg | 25% | 1.1 mg |
| Niacin (B3) | 1 mg | 6% | 3.6 mg |
| Vitamin B6 | 0 mg | 2% | 0.1 mg |
| Folate | 12 mcg | 3% | 44 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Selenium | 1.1 mcg | 2% | 4.1 mcg |
| Copper | 289 mcg | 32% | 1031 mcg |
| Manganese | 0.6 mg | 27% | 2.2 mg |
| Omega-3 | 0.8 mg | 3 mg | |
| Saturated fat | 1.1 g | 5% | 3.8 g |
| Sodium | 0.3 mg | 0% | 1 mg |
| Cholesterol | 0 mg | 0% | 0 mg |
| Total sugars | 1.2 g | 4.3 g |
Source: USDA FoodData Central #170567, Nuts, almonds. Daily Values are the FDA label values for adults.
Questions
How many calories are in almonds?
1 oz of almonds (about 23) (28 g) has 162 calories. 100 g has 579 calories.
How much protein is in almonds?
1 oz of almonds (about 23) has 5.9 g of protein, 12% of the 50 g Daily Value. 100 g has 21 g.
Are almonds healthy?
1 oz of almonds (about 23) is an excellent source of vitamin E, copper, manganese and riboflavin (B2), and a good source of magnesium, fiber and phosphorus. How it fits depends on the rest of your day.
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