Almonds
A closer look at this exact preparation. Values describe a generic source record, with the coverage and limits shown.
- Protein
- 21.2 g
- Energy
- 579 kcal
- Carbs
- 21.6 g
- Fat
- 49.9 g
- Fiber
- 12.5 g
Lysine is below the adult patternComposition estimate · digestion not measured
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The building blocks of protein
│ Adult referenceNine pieces of the picture.
Each row compares the recorded amount with the adult pattern for this much protein. The line means the pattern is met, not 100% absorbed.
| Amino acid | Balance against the reference | Amount |
|---|---|---|
| Histidine | 159% | 539 mg |
| Isoleucine | 118% | 751 mg |
| Leucine | 114% | 1,473 mg |
| Lysinelowest ratio | 56% | 568 mg |
| Methionine + cystine | 76% | 372 mg |
| Phenylalanine + tyrosine | 182% | 1,582 mg |
| Threonine | 114% | 601 mg |
| Tryptophan | 151% | 211 mg |
| Valine | 101% | 855 mg |
Bars share a 0–250% scale; arrows mark values beyond it. Sulfur and aromatic amino acids are scored together. See the method and reference.
Optional balance estimate11.8 g
Protein supported by amino-acid balance — estimated. This is capped at total protein. It is not absorbed protein, and any difference is not wasted protein.
Vitamins, minerals & daily referencesExplore
FDA Daily Values. This general comparison is not personalized. Unknown values remain unknown; a partial day is not a deficiency diagnosis.
| Nutrient | Known amount | Daily reference |
|---|---|---|
| Added SugarsNot a target to exceed | Not available | Incomplete / incompatible data |
| Biotin | Not available | Incomplete / incompatible data |
| Calcium | 269 mg | 21% DV of 1,300 mg |
| Chloride | Not available | Incomplete / incompatible data |
| Choline | 52.1 mg | 9% DV of 550 mg |
| CholesterolNot a target to exceed | 0 mg | 0% DV of 300 mg |
| Chromium | Not available | Incomplete / incompatible data |
| Copper | 1 mg | 115% DV of 0.9 mg |
| Fiber | 12.5 g | 45% DV of 28 g |
| Fat | 49.9 g | 64% DV of 78 g |
| Folate DFE | 44 µg | 11% DV of 400 µg |
| Iodine | Not available | Incomplete / incompatible data |
| Iron | 3.7 mg | 21% DV of 18 mg |
| Magnesium | 270 mg | 64% DV of 420 mg |
| Manganese | 2.2 mg | 95% DV of 2.3 mg |
| Molybdenum | Not available | Incomplete / incompatible data |
| Niacin Equivalents | Not available | Incomplete / incompatible data |
| Pantothenic Acid | 0.5 mg | 9% DV of 5 mg |
| Phosphorus | 481 mg | 38% DV of 1,250 mg |
| Potassium | 733 mg | 16% DV of 4,700 mg |
| Riboflavin | 1.1 mg | 88% DV of 1.3 mg |
| Saturated FatNot a target to exceed | 3.8 g | 19% DV of 20 g |
| Selenium | 4 µg | 7% DV of 55 µg |
| SodiumNot a target to exceed | 1 mg | 0% DV of 2,300 mg |
| Thiamin | 0.2 mg | 17% DV of 1.2 mg |
| Carbohydrate | 21.6 g | 8% DV of 275 g |
| Vitamin A RAE | 0 µg | 0% DV of 900 µg |
| Vitamin B6 | 0.1 mg | 8% DV of 1.7 mg |
| Vitamin B12 | 0 µg | 0% DV of 2.4 µg |
| Vitamin C | 0 mg | 0% DV of 90 mg |
| Vitamin D | 0 µg | 0% DV of 20 µg |
| Vitamin E Alpha Tocopherol | 25.6 mg | 171% DV of 15 mg |
| Vitamin Kphylloquinone / K1 | 0 µg | 0% DV of 120 µg |
| Zinc | 3.1 mg | 28% DV of 11 mg |
Protein goals are separate. Form-specific upper limits are not applied to incompatible food totals. Reference meanings and missing-data rules.
All available nutrientsFull record
Totals and their subcomponents overlap; do not add them together. Source calories are retained. “≥” shows a known subtotal with missing contributors.
| Source nutrient | Amount | Coverage |
|---|---|---|
| Protein | 21.15 g | Available for all ingredients |
| Total lipid (fat) | 49.93 g | Available for all ingredients |
| Carbohydrate, by difference | 21.55 g | Available for all ingredients |
| Ash | 2.97 g | Available for all ingredients |
| Energy | 579 kcal | Available for all ingredients |
| Starch | 0.72 g | Available for all ingredients |
| Sucrose | 3.95 g | Available for all ingredients |
| Glucose | 0.17 g | Available for all ingredients |
| Fructose | 0.11 g | Available for all ingredients |
| Lactose | 0 g | Available for all ingredients |
| Maltose | 0.04 g | Available for all ingredients |
| Alcohol, ethyl | 0 g | Available for all ingredients |
| Water | 4.41 g | Available for all ingredients |
| Caffeine | 0 mg | Available for all ingredients |
| Theobromine | 0 mg | Available for all ingredients |
| Energy | 2,423 kj | Available for all ingredients |
| Galactose | 0.07 g | Available for all ingredients |
| Fiber, total dietary | 12.5 g | Available for all ingredients |
| Calcium, Ca | 269 mg | Available for all ingredients |
| Iron, Fe | 3.71 mg | Available for all ingredients |
| Magnesium, Mg | 270 mg | Available for all ingredients |
| Phosphorus, P | 481 mg | Available for all ingredients |
| Potassium, K | 733 mg | Available for all ingredients |
| Sodium, Na | 1 mg | Available for all ingredients |
| Zinc, Zn | 3.12 mg | Available for all ingredients |
| Copper, Cu | 1.03 mg | Available for all ingredients |
| Manganese, Mn | 2.18 mg | Available for all ingredients |
| Selenium, Se | 4.1 µg | Available for all ingredients |
| Vitamin A, IU | 2 iu | Available for all ingredients |
| Retinol | 0 µg | Available for all ingredients |
| Vitamin A, RAE | 0 µg | Available for all ingredients |
| Carotene, beta | 1 µg | Available for all ingredients |
| Carotene, alpha | 0 µg | Available for all ingredients |
| Vitamin E (alpha-tocopherol) | 25.63 mg | Available for all ingredients |
| Vitamin D (D2 + D3), International Units | 0 iu | Available for all ingredients |
| Vitamin D (D2 + D3) | 0 µg | Available for all ingredients |
| Cryptoxanthin, beta | 0 µg | Available for all ingredients |
| Lycopene | 0 µg | Available for all ingredients |
| Lutein + zeaxanthin | 1 µg | Available for all ingredients |
| Tocopherol, beta | 0.23 mg | Available for all ingredients |
| Tocopherol, gamma | 0.64 mg | Available for all ingredients |
| Tocopherol, delta | 0.07 mg | Available for all ingredients |
| Vitamin C, total ascorbic acid | 0 mg | Available for all ingredients |
| Thiamin | 0.21 mg | Available for all ingredients |
| Riboflavin | 1.14 mg | Available for all ingredients |
| Niacin | 3.62 mg | Available for all ingredients |
| Pantothenic acid | 0.47 mg | Available for all ingredients |
| Vitamin B-6 | 0.14 mg | Available for all ingredients |
| Folate, total | 44 µg | Available for all ingredients |
| Vitamin B-12 | 0 µg | Available for all ingredients |
| Choline, total | 52.1 mg | Available for all ingredients |
| Vitamin K (Dihydrophylloquinone) | 0 µg | Available for all ingredients |
| Vitamin K (phylloquinone) | 0 µg | Available for all ingredients |
| Folic acid | 0 µg | Available for all ingredients |
| Folate, food | 44 µg | Available for all ingredients |
| Folate, DFE | 44 µg | Available for all ingredients |
| Betaine | 0.5 mg | Available for all ingredients |
| Tryptophan | 0.21 g | Available for all ingredients |
| Threonine | 0.6 g | Available for all ingredients |
| Isoleucine | 0.75 g | Available for all ingredients |
| Leucine | 1.47 g | Available for all ingredients |
| Lysine | 0.57 g | Available for all ingredients |
| Methionine | 0.16 g | Available for all ingredients |
| Cystine | 0.22 g | Available for all ingredients |
| Phenylalanine | 1.13 g | Available for all ingredients |
| Tyrosine | 0.45 g | Available for all ingredients |
| Valine | 0.86 g | Available for all ingredients |
| Arginine | 2.47 g | Available for all ingredients |
| Histidine | 0.54 g | Available for all ingredients |
| Alanine | 1 g | Available for all ingredients |
| Aspartic acid | 2.64 g | Available for all ingredients |
| Glutamic acid | 6.21 g | Available for all ingredients |
| Glycine | 1.43 g | Available for all ingredients |
| Proline | 0.97 g | Available for all ingredients |
| Serine | 0.91 g | Available for all ingredients |
| Vitamin E, added | 0 mg | Available for all ingredients |
| Vitamin B-12, added | 0 µg | Available for all ingredients |
| Cholesterol | 0 mg | Available for all ingredients |
| Fatty acids, total trans | 0.02 g | Available for all ingredients |
| Fatty acids, total saturated | 3.8 g | Available for all ingredients |
| SFA 4:0 | 0 g | Available for all ingredients |
| SFA 6:0 | 0 g | Available for all ingredients |
| SFA 8:0 | 0 g | Available for all ingredients |
| SFA 10:0 | 0 g | Available for all ingredients |
| SFA 12:0 | 0 g | Available for all ingredients |
| SFA 14:0 | 0 g | Available for all ingredients |
| SFA 16:0 | 3.08 g | Available for all ingredients |
| SFA 18:0 | 0.7 g | Available for all ingredients |
| SFA 20:0 | 0.01 g | Available for all ingredients |
| MUFA 18:1 | 31.29 g | Available for all ingredients |
| PUFA 18:2 | 12.32 g | Available for all ingredients |
| PUFA 18:3 | 0 g | Available for all ingredients |
| PUFA 20:4 | 0 g | Available for all ingredients |
| PUFA 22:6 n-3 (DHA) | 0 g | Available for all ingredients |
| SFA 22:0 | 0 g | Available for all ingredients |
| MUFA 14:1 | 0 g | Available for all ingredients |
| MUFA 16:1 | 0.24 g | Available for all ingredients |
| PUFA 18:4 | 0 g | Available for all ingredients |
| MUFA 20:1 | 0.01 g | Available for all ingredients |
| PUFA 20:5 n-3 (EPA) | 0 g | Available for all ingredients |
| MUFA 22:1 | 0 g | Available for all ingredients |
| PUFA 22:5 n-3 (DPA) | 0 g | Available for all ingredients |
| Stigmasterol | 4 mg | Available for all ingredients |
| Campesterol | 5 mg | Available for all ingredients |
| Beta-sitosterol | 130 mg | Available for all ingredients |
| Fatty acids, total monounsaturated | 31.55 g | Available for all ingredients |
| Fatty acids, total polyunsaturated | 12.33 g | Available for all ingredients |
| SFA 15:0 | 0 g | Available for all ingredients |
| SFA 17:0 | 0 g | Available for all ingredients |
| SFA 24:0 | 0 g | Available for all ingredients |
| TFA 16:1 t | 0.01 g | Available for all ingredients |
| TFA 18:1 t | 0 g | Available for all ingredients |
| TFA 18:2 t not further defined | 0 g | Available for all ingredients |
| PUFA 18:2 CLAs | 0 g | Available for all ingredients |
| MUFA 24:1 c | 0 g | Available for all ingredients |
| PUFA 20:2 n-6 c,c | 0 g | Available for all ingredients |
| MUFA 16:1 c | 0.23 g | Available for all ingredients |
| MUFA 18:1 c | 31.29 g | Available for all ingredients |
| PUFA 18:2 n-6 c,c | 12.32 g | Available for all ingredients |
| PUFA 18:3 n-6 c,c,c | 0 g | Available for all ingredients |
| MUFA 17:1 | 0.01 g | Available for all ingredients |
| PUFA 20:3 | 0 g | Available for all ingredients |
| Fatty acids, total trans-monoenoic | 0.01 g | Available for all ingredients |
| Fatty acids, total trans-polyenoic | 0 g | Available for all ingredients |
| SFA 13:0 | 0 g | Available for all ingredients |
| MUFA 15:1 | 0 g | Available for all ingredients |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g | Available for all ingredients |
| Sugars, Total | 4.35 g | Available for all ingredients |
Where the numbers come fromSources
- Almonds ↗Nuts, almondsusda-sr-legacy-2018 · Record 170567Household estimate: cup, whole. Weigh food when accuracy matters.
Database records may contain analytical, calculated and imputed values. Download the complete provenance and coverage records.