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Nutritional Values for Almonds

Almonds are a powerhouse of a snack. Packed with protein, fiber and minerals, they provide lasting energy and good nutrition.

  1. Calories

    • A 1-oz. serving of almonds, or 24 whole almonds, is about 160 calories. A 1-oz. serving of dry-, honey- or oil-roasted almonds is about 170 calories.

    Fat Content

    • Being a nut, the almond is high in fat and so should be consumed in moderation. A single serving of raw almonds contains 15 g of fat, which is 20 percent of the recommended daily allowance. Roasted almonds have slightly more fat.

    Fiber

    • Almonds are packed with fiber. A 1-oz. serving of almonds of any variety provides about 3 g of fiber, which is 10 percent of the daily recommended allowance.

    Protein

    • A single serving of almonds provides 6 g of protein, which is 10 percent of the recommended daily allowance.

    Vitamins and Minerals

    • The most notable vitamins and minerals that almonds provide are riboflavin (15 percent), magnesium (20 percent) and phosphorus (15 percent). In addition, they provide calcium, iron, zinc, thiamin, niacin, vitamin B-6 and folate.

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