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 |
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