Almonds: what it contains and why it matters
Almonds is a tree nut (badam). This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of almonds
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Energy | 579 kcal | USDA |
| Protein | 21.15 g | USDA |
| Total Fat | 49.93 g | USDA |
| Carbohydrate | 21.55 g | USDA |
| Dietary Fiber | 12.5 g | USDA |
| Calcium | 269 mg | USDA |
| Magnesium | 270 mg | USDA |
| Vitamin E (alpha-tocopherol) | 25.63 mg | USDA |
| Potassium | 733 mg | USDA |
Which lab parameters does almonds relate to?
Magnesium
Magnesium supports muscle and nerve function and helps build bone [WHO].
Understand your Magnesium result →See all magnesium-rich foods →
Calcium
Calcium is the main mineral in bones and teeth, and is also needed for muscles and nerves [WHO].
Understand your Calcium result →See all calcium-rich foods →
Vitamin E
Vitamin E is an antioxidant that helps protect cells from damage [WHO].
Protein
Dietary protein provides the amino acids the body uses to build and repair tissue [WHO].
Vegetarian and dietary notes
Almonds are a plant-derived tree nut suitable for both vegetarian and vegan diets.
Frequently asked questions
What is the primary type of fat found in almonds?
Almonds contain 49.93 g of total fat per 100 g [USDA], the majority of which is monounsaturated fatty acids (31.55 g per 100 g [USDA]). Monounsaturated fatty acids serve as a dense source of metabolic energy and function as structural components of cellular membranes.
How much protein do raw almonds provide?
Raw almonds contain 21.15 g of protein per 100 g [USDA]. Dietary protein provides essential and non-essential amino acids necessary for the synthesis and maintenance of body tissues, enzymes, and transport proteins.
What is the function of the vitamin E found in almonds?
Almonds supply 25.63 mg of vitamin E (alpha-tocopherol) per 100 g [USDA]. Vitamin E is a fat-soluble antioxidant that protects polyunsaturated fatty acids in cell membranes from oxidation by neutralizing free radicals.
How much magnesium is present in almonds and what role does it serve?
Almonds contain 270 mg of magnesium per 100 g [USDA]. Magnesium functions as an obligate cofactor in over 300 enzymatic systems, including those involved in adenosine triphosphate (ATP) production, neuromuscular conduction, and nucleic acid synthesis.
What is the calcium concentration in almonds and how is it utilized physiologically?
Almonds provide 269 mg of calcium per 100 g [USDA]. Calcium is an essential mineral required for the mineralization of bone and teeth matrix, as well as for mediating muscle contraction, intracellular signaling pathways, and blood coagulation cascades.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/