Almonds Nutrition

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Nutrition Facts

Serving Size

1 cup, whole (143g)

Amount per serving

Calories

828

% Daily Value *

Total Fat 71.4g

Saturated Fat 5.4g

Trans Fat 0g

Cholesterol 0mg

Sodium 1mg

Total Carbohydrate 30.8g

Dietary Fiber 17.9g

Total Sugars 6.2g

Protein 30.2g

Vitamin D 0 IU

Calcium 385mg

Iron 5mg

Potassium 1048mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

24%

0.29 mg

Riboflavin

125%

1.63 mg

Niacin

32%

5.17 mg

Pantothenic Acid

13%

0.67 mg

Vitamin B6

12%

0.2 mg

Folate

62.9 mcg

Folic Acid

0 mcg

Food Folate

62.9 mcg

Fortified Folate

62.9 mcg

Choline

14%

74.5 mg

Betaine

0.72 mg

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

0 mcg

Retinol

0 mcg

Beta Carotene

1.43 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

2.86 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

1.43 mcg

Vitamin E

244%

36.7 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.33 mg

Gamma Tocopherol

0.92 mg

Delta Tocopherol

0.1 mg

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

0 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

30%

385 mg

Iron

29%

5.31 mg

Magnesium

92%

386 mg

Phosphorus

55%

688 mg

Potassium

22%

1050 mg

Sodium

1.43 mg

Zinc

41%

4.46 mg

Copper

164%

1.47 mg

Manganese

135%

3.12 mg

Selenium

11%

5.86 mcg

Fluoride

—

Iodine

—

Fat

92%

71.4 g

Saturated Fat

27%

5.44 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

0 g

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

4.41 g

Margaric Acid

0.01 g

Stearic Acid

1.01 g

Arachidic Acid

0.01 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

45.1 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.34 g

Palmitoleic Acid

0.33 g

Trans Hexadec 9 Enoic Acid

0.02 g

Heptadecylic Acid

0.02 g

Octadec-9-enoic Acid

44.8 g

Oleic Acid

44.8 g

Elaidic Acid

0 g

Vaccenic Acid

—

Gondoic Acid

0.01 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

0 g

Polyunsaturated Fat

17.6 g

9,12-octadecadienoic Acid

17.6 g

Linoleic Acid

17.6 g

Conjugated Linoleic Acids (CLAs)

0 g

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

0 g

Linolenic Acid

0 g

Alpha Linolenic Acid (ALA)

0 g

Gamma Linolenic Acid (GLA)

0 g

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0.02 g

Trans Monoenoic Fat

0.02 g

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

5.72 mg

Campesterol

7.15 mg

Beta Sitosterol

186 mg

Protein

60%

30.2 g

Tryptophan

0.3 g

Threonine

0.86 g

Isoleucine

1.07 g

Leucine

2.11 g

Lysine

0.81 g

Methionine

0.23 g

Cystine

0.31 g

Phenylalanine

1.62 g

Tyrosine

0.64 g

Valine

1.22 g

Arginine

3.52 g

Histidine

0.77 g

Alanine

1.43 g

Aspartic Acid

3.77 g

Glutamic Acid

8.87 g

Glycine

2.04 g

Proline

1.39 g

Serine

1.3 g

Hydroxyproline

—

Carbohydrates

11%

30.8 g

Fibre

64%

17.9 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

6.22 g

Added Sugar

—

Sucrose

5.65 g

Glucose

0.24 g

Fructose

0.16 g

Lactose

0 g

Maltose

0.06 g

Galactose

0.1 g

Sugar Alcohols

—

Starch

1.03 g

Calories

828 kcal

Water

6.31 g

Ash

4.25 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup, whole (143 g)
1 cup, sliced (92 g)
1 cup, slivered (108 g)
1 cup, ground (95 g)
1 oz (23 whole kernels) (28.4 g)
1 almond (1.2 g)

Nutrient Sources ^‡

Excellent source of Riboflavin
Excellent source of Niacin
Excellent source of Vitamin E
Excellent source of Calcium
Excellent source of Iron
Excellent source of Magnesium
Excellent source of Phosphorus
Excellent source of Zinc
Excellent source of Copper
Excellent source of Manganese
Good source of Thiamin
Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate Protein
High Fat
Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 57% ^†

Limiting Amino Acid: Lysine

Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Almonds contains 21.2g of protein, which is about the same as 3.5 eggs, 0.8 chicken breasts, or 1.5 cups (411g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

12.9g per 1 cup, whole

Excellent source of Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-6 polyunsaturated fatty acids.

17.62g per 1 cup, whole.

Low in Cholesterol.

Almonds

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡