Nuts & Seeds
Almonds nutrition facts
A 1 RACC (30 g) serving of almonds provides 188 calories, 6 g protein, 6 g carbohydrate, and 15 g fat — about 14% of its calories from protein, 13% from carbohydrate, and 73% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (30 g)
- Thiamin (B1)
- 0.05 mg
- Niacin (B3)
- 1.13 mg
- Vitamin B6
- 0.03 mg
- Magnesium
- 77.3 mg
- Phosphorus
- 151 mg
- Zinc
- 0.86 mg
- Copper
- 0.27 mg
- Manganese
- 0.64 mg
Nutrition highlights
Per 1 RACC (30 g), almonds is an excellent source of Copper and Manganese and a good source of Magnesium, Protein, Dietary Fiber, and Phosphorus.
% of the FDA Daily Value per 1 RACC (30 g) serving.
Key metrics
Nutrient density
Per 100 kcal, almonds delivers about 4% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More fiber than 97% of foods · 86% of nuts & seeds
- More potassium than 97% of foods · 71% of nuts & seeds
- More magnesium than 97% of foods · 64% of nuts & seeds
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest nuts & seeds to almonds by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like almonds are lower in some essential amino acids. Eating nuts & seeds together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in almonds?
- A 1 RACC (30 g) serving of almonds has about 188 calories. Per 100 g, it has 626 calories — a very high calorie density.
- How much protein is in almonds?
- Almonds provides about 6 g of protein per 1 RACC (30 g) serving, which is 13% of the Daily Value — a good source.
- What are the macros in almonds?
- Per serving, almonds has roughly 6 g protein, 6 g carbohydrate, and 15 g fat. By calories, that is 14% protein, 13% carbohydrate, and 73% fat.
- Is almonds high in protein?
- Almonds has a protein density of about 3.4 g per 100 kcal, and 14% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in almonds?
- Per 1 RACC (30 g), almonds is a notable source of Copper, Manganese, Magnesium, and Phosphorus. The label above lists the full micronutrient profile with % Daily Values.
Use it
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 2346393 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Almonds Nutrition Facts.” https://www.nutrifactshub.com/foods/almonds