Almonds

Nutrition

The table below shows the amount of each nutrient in one ounceTrusted Source (28.4 g) of almonds. This is approximately equivalent to a handful of almonds or around 23 almond kernels.

It also shows how much an adult needs of each nutrient, according to the 2015–2020 Dietary Guidelines for AmericansTrusted Source. Recommendations vary according to the individual’s sex and age.

Nutrient	Amount in 1 ounce	Daily adult requirement
Energy (calories)	164	1,800–3,000
Carbohydrate (g)	6.1, including 1.2 g of sugar	130
Fat (g)	14.2, of which 12.4 g is unsaturated	20%–35% of daily calories
Fiber (g)	3.5	25.2–30.8
Protein (g)	6.0	46–56
Calcium (mg)	76.3	1,000–1,200
Iron (mg)	1.0	8–18
Magnesium (mg)	76.5	310–420
Phosphorus (mg)	136	700
Potassium (mg)	208	4,700
Zinc (mg)	0.9	8–11
Copper (mg)	0.3	900
Manganese (mg)	0.6	1.8–2.3
Selenium (micrograms or mcg)	1.2	55
Folate (mcg, DFE)	12.5	300–400
Vitamin E (mg)	7.27	15
Cholesterol	0	No data