Complete Nutritional Profile of Almond:
The almond is a nutritionally dense food and a 100
gram serving is a rich source (>20% of the Daily value, DV) of the B
vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium,
iron, magnesium, manganese, phosphorus, and zinc. The same serving size is also
a good source (10-19% DV) of the B vitamins thiamine, vitamin B6, and folate;
choline; and the essential mineral potassium. They are also rich in dietary
fiber, monounsaturated fats, and polyunsaturated fats, fats which potentially
may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain
phytosterols such as beta-sitosterol, stigmasterol, campesterol, sitostanol,
and campestanol, which have been associated with cholesterol-lowering properties.
Almond (Prunus dulcis)
|
||||||||
Carbohydrate
Factor: 4.07 Fat Factor: 8.37 Protein Factor: 3.47 Nitrogen to Protein
Conversion Factor: 5.18
|
||||||||
Nutrient
(Aproximates)
|
Unit
|
1Value
per 100 g
|
||||||
Almond
(60% Refuse as Shells)
|
Dry
Rosted & Salted
|
Oil
Rosted & Salted
|
Almond
Butter Salted
|
Almond
Paste
|
Almond
(Blanched)
|
|||
Water
|
g
|
4.41
|
2.41
|
2.8
|
1.64
|
14.08
|
4.51
|
|
Energy
|
kcal
|
579
|
598
|
607
|
614
|
458
|
590
|
|
Protein
|
g
|
21.15
|
20.96
|
21.23
|
20.96
|
9
|
21.4
|
|
Total lipid (fat)
|
g
|
49.93
|
52.54
|
55.17
|
55.5
|
27.74
|
52.52
|
|
Ash
|
g
|
2.97
|
3.07
|
3.13
|
3.09
|
1.37
|
2.91
|
|
Carbohydrate, by difference
|
g
|
21.55
|
21.01
|
17.68
|
18.82
|
47.81
|
18.67
|
|
Fiber, total dietary
|
g
|
12.5
|
10.9
|
10.5
|
10.3
|
4.8
|
9.9
|
|
Sugars, total
|
g
|
4.35
|
4.86
|
4.55
|
6.27
|
36.25
|
4.63
|
|
Sucrose
|
g
|
3.95
|
4.75
|
4.38
|
6.14
|
0
|
4.46
|
|
Glucose
(dextrose)
|
g
|
0.17
|
0.01
|
0.04
|
0.02
|
0
|
0.03
|
|
Fructose
|
g
|
0.11
|
0.01
|
0
|
0
|
0
|
0
|
|
Lactose
|
g
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Maltose
|
g
|
0.04
|
0.09
|
0.14
|
0.1
|
0
|
0.14
|
|
Galactose
|
g
|
0.07
|
0
|
0
|
0
|
0
|
0
|
|
Starch
|
g
|
0.72
|
0.73
|
0.56
|
0.08
|
0
|
1
|
|
Minerals
|
||||||||
Calcium,
Ca
|
mg
|
269
|
268
|
291
|
347
|
172
|
236
|
|
Iron,
Fe
|
mg
|
3.71
|
3.73
|
3.68
|
3.49
|
1.6
|
3.28
|
|
Magnesium,
Mg
|
mg
|
270
|
279
|
274
|
279
|
130
|
268
|
|
Phosphorus,
P
|
mg
|
481
|
471
|
466
|
508
|
258
|
481
|
|
Potassium,
K
|
mg
|
733
|
713
|
699
|
748
|
314
|
659
|
|
Sodium,
Na
|
mg
|
1
|
498
|
339
|
227
|
9
|
19
|
|
Zinc,
Zn
|
mg
|
3.12
|
3.31
|
3.07
|
3.29
|
1.48
|
2.97
|
|
Copper,
Cu
|
mg
|
1.031
|
1.099
|
0.955
|
0.934
|
0.454
|
1.027
|
|
Manganese,
Mn
|
mg
|
2.179
|
2.232
|
2.46
|
2.131
|
0.856
|
1.835
|
|
Selenium,
Se
|
µg
|
4.1
|
2
|
4.1
|
2.4
|
4.2
|
3.2
|
|
Vitamins
|
||||||||
Vitamin
C, total ascorbic acid
|
mg
|
0
|
0
|
0
|
0
|
0.1
|
0
|
|
Thiamin
|
mg
|
0.205
|
0.077
|
0.092
|
0.041
|
0.082
|
0.191
|
|
Riboflavin
|
mg
|
1.138
|
1.197
|
0.781
|
0.939
|
0.414
|
0.711
|
|
Niacin
|
mg
|
3.618
|
3.637
|
3.665
|
3.155
|
1.422
|
3.5
|
|
Pantothenic
acid
|
mg
|
0.471
|
0.321
|
0.229
|
0.318
|
0.113
|
0.314
|
|
Vitamin
B-6
|
mg
|
0.137
|
0.136
|
0.118
|
0.103
|
0.036
|
0.115
|
|
Folate,
total
|
µg
|
44
|
55
|
27
|
53
|
73
|
49
|
|
Folic
acid
|
µg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Folate,
food
|
µg
|
44
|
55
|
27
|
53
|
73
|
49
|
|
Folate,
DFE
|
µg
|
44
|
55
|
27
|
53
|
73
|
49
|
|
Choline,
total
|
mg
|
52.1
|
52.1
|
52.1
|
52.1
|
28.5
|
52.1
|
|
Betaine
|
mg
|
0.5
|
0
|
0
|
0
|
0
|
0
|
|
Vitamin
B-12
|
µg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Vitamin
B-12, added
|
µg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Vitamin
A, RAE
|
µg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Retinol
|
µg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Carotene,
beta
|
µg
|
1
|
1
|
1
|
1
|
0
|
4
|
|
Carotene,
alpha
|
µg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Cryptoxanthin,
beta
|
µg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Vitamin
A, IU
|
IU
|
2
|
1
|
1
|
1
|
0
|
7
|
|
Lycopene
|
µg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Lutein
+ zeaxanthin
|
µg
|
1
|
1
|
1
|
1
|
1
|
1
|
|
Vitamin
E (alpha-tocopherol)
|
mg
|
25.63
|
23.9
|
25.97
|
24.21
|
13.54
|
23.75
|
|
Vitamin
E, added
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Tocopherol,
beta
|
mg
|
0.23
|
0.32
|
0.42
|
0.53
|
0
|
0.35
|
|
Tocopherol,
gamma
|
mg
|
0.64
|
0.72
|
0.88
|
1.01
|
0
|
0.66
|
|
Tocopherol,
delta
|
mg
|
0.07
|
0.09
|
0.14
|
0
|
0
|
0.2
|
|
Vitamin
D (D2 + D3)
|
µg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Vitamin
D
|
IU
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Vitamin
K (phylloquinone)
|
µg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Lipids
|
||||||||
Fatty
acids, total saturated
|
g
|
3.802
|
4.092
|
4.208
|
6.55
|
2.629
|
3.953
|
|
Fatty
acids, total monounsaturated
|
g
|
31.551
|
33.076
|
34.793
|
32.445
|
18.012
|
33.415
|
|
Fatty
acids, total polyunsaturated
|
g
|
12.329
|
12.955
|
13.519
|
13.613
|
5.821
|
12.368
|
|
Fatty
acids, total trans
|
g
|
0.015
|
0.007
|
0
|
0
|
0
|
0.019
|
|
Fatty
acids, total trans-monoenoic
|
g
|
0.012
|
0
|
0
|
0
|
0
|
0
|
|
Cholesterol
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Stigmasterol
|
mg
|
4
|
4
|
3
|
3
|
0
|
1
|
|
Campesterol
|
mg
|
5
|
4
|
9
|
6
|
0
|
4
|
|
Beta-sitosterol
|
mg
|
130
|
122
|
118
|
131
|
0
|
109
|
|
Amino Acids
|
||||||||
Tryptophan
|
g
|
0.211
|
0.209
|
0.192
|
0.159
|
0
|
0.193
|
|
Threonine
|
g
|
0.601
|
0.595
|
0.677
|
0.555
|
0
|
0.682
|
|
Isoleucine
|
g
|
0.751
|
0.745
|
0.691
|
0.813
|
0
|
0.696
|
|
Leucine
|
g
|
1.473
|
1.461
|
1.467
|
1.483
|
0
|
1.479
|
|
Lysine
|
g
|
0.568
|
0.563
|
0.6
|
0.612
|
0
|
0.605
|
|
Methionine
|
g
|
0.157
|
0.155
|
0.188
|
0.122
|
0
|
0.19
|
|
Cystine
|
g
|
0.215
|
0.214
|
0.282
|
0.242
|
0
|
0.284
|
|
Phenylalanine
|
g
|
1.132
|
1.122
|
1.146
|
1.149
|
0
|
1.156
|
|
Tyrosine
|
g
|
0.45
|
0.446
|
0.529
|
0.595
|
0
|
0.533
|
|
Valine
|
g
|
0.855
|
0.848
|
0.798
|
0.937
|
0
|
0.805
|
|
Arginine
|
g
|
2.465
|
2.444
|
2.463
|
2.382
|
0
|
2.483
|
|
Histidine
|
g
|
0.539
|
0.534
|
0.592
|
0.55
|
0
|
0.596
|
|
Alanine
|
g
|
0.999
|
0.991
|
0.999
|
0.99
|
0
|
1.007
|
|
Aspartic
acid
|
g
|
2.639
|
2.616
|
2.729
|
2.397
|
0
|
2.751
|
|
Glutamic
acid
|
g
|
6.206
|
6.153
|
5.165
|
5.912
|
0
|
5.206
|
|
Glycine
|
g
|
1.429
|
1.417
|
1.466
|
1.472
|
0
|
1.478
|
|
Proline
|
g
|
0.969
|
0.961
|
0.967
|
0.915
|
0
|
0.975
|
|
Serine
|
g
|
0.912
|
0.904
|
1.004
|
0.926
|
0
|
1.012
|
|
Alcohol, ethyl
|
g
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Caffeine
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Theobromine
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Flavonoids
|
||||||||
Anthocyanidins
|
|
|||||||
Cyanidin
|
mg
|
2.46
|
0
|
0
|
0
|
0
|
0
|
|
Petunidin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Delphinidin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Malvidin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Pelargonidin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Peonidin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Flavan-3-ols
|
|
|||||||
(+)-Catechin
|
mg
|
1.3
|
0
|
0
|
0
|
0
|
0
|
|
(-)-Epigallocatechin
|
mg
|
2.6
|
0
|
0
|
0
|
0
|
0
|
|
(-)-Epicatechin
|
mg
|
0.6
|
0
|
0
|
0
|
0
|
0
|
|
(-)-Epicatechin
3-gallate
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
(-)-Epigallocatechin
3-gallate
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
(+)-Gallocatechin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Flavanones
|
|
|||||||
Eriodictyol
|
mg
|
0.2
|
0
|
0
|
0
|
0
|
0
|
|
Hesperetin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Naringenin
|
mg
|
0.4
|
0
|
0
|
0
|
0
|
0
|
|
Flavones
|
|
|
|
|
|
|
|
|
Apigenin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Luteolin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Flavonols
|
|
|||||||
Isorhamnetin
|
mg
|
2.6
|
0
|
0
|
0
|
0
|
0
|
|
Kaempferol
|
mg
|
0.4
|
0
|
0
|
0
|
0
|
0
|
|
Myricetin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Quercetin
|
mg
|
0.4
|
0
|
0
|
0
|
0
|
0
|
|
Isoflavones
|
|
|||||||
Daidzein
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Genistein
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Glycitein
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Total
isoflavones
|
mg
|
0.01
|
0
|
0
|
0
|
0
|
0
|
|
Formononetin
|
mg
|
0
|
0
|
0
|
0
|
0
|
0
|
|
Coumestrol
|
mg
|
0.02
|
0
|
0
|
0
|
0
|
0
|
|
Proanthocyanidin
|
|
|||||||
Proanthocyanidin
dimers
|
mg
|
9.3
|
0
|
0
|
0
|
0
|
0
|
|
Proanthocyanidin
trimers
|
mg
|
7.6
|
0
|
0
|
0
|
0
|
0
|
|
Proanthocyanidin
4-6mers
|
mg
|
27.4
|
0
|
0
|
0
|
0
|
0
|
|
Proanthocyanidin
7-10mers
|
mg
|
28.2
|
0
|
0
|
0
|
0
|
0
|
|
Proanthocyanidin
polymers (>10mers)
|
mg
|
80.3
|
0
|
0
|
0
|
0
|
0
|
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