Group · Noix & Graines
Almonds
The almond is the edible seed of the almond tree, an emblematic nut of the Mediterranean region. It comes in many forms: whole with its skin, blanched, flaked, ground, as a butter or made into a plant-based drink. Crunchy and slightly sweet, it works in both savoury and sweet recipes. Nutritionally, almonds have an interesting profile: rich in plant protein (nearly 22.6 g per 100 g), healthy unsaturated fats, fibre and minerals such as magnesium and calcium. At around 615 kcal per 100 g, they remain an energy-dense food to include in moderation in a balanced diet. They are a great choice for filling snacks.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 615 kcal |
| Kilojoules | 2540 kJ |
| Protein | 22,6 g |
| Carbohydrate | 9,6 g |
| Fat | 51,3 g |
| Fibre | 12,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin E22,3 mg186 %
- Omega-6 LA10,5 g105 %
- Copper0,96 mg96 %
- Manganese1,9 mg95 %
- Phosphorus510 mg73 %
- Magnesium270 mg72 %
- Potassium800 mg40 %
- Zinc3,5 mg35 %
- Vitamin B9dietary folate equivalents120 µg
See the other 9 nutrients
- Calcium260 mg33 %
- Iron3,4 mg24 %
- Vitamin B20,29 mg21 %
- Vitamin B10,15 mg14 %
- Vitamin B31,97 mg12 %
- Vitamin B50,62 mg10 %
- Vitamin B60,07 mg5 %
- Total omega-30,03 g1 %
- Vitamin A0,61 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
To enjoy the benefits of almonds without overdoing it, aim for a portion of around twenty grams a day, a small handful (about 15 to 20 almonds). This amount provides fibre, protein and magnesium while keeping calories in check. Almonds can be eaten plain as a mid-morning or afternoon snack, or stirred into a yoghurt, porridge or salad.
Varieties and forms: whole sweet almonds, blanched almonds, flaked almonds for topping desserts and dishes, ground almonds for baking, or almond butter for spreading. You can compare their strengths with those of hazelnuts or cashews, two other nuts popular as snacks.
Key nutrition facts:
- Protein: nearly 22.6 g per 100 g, useful for vegetarian diets.
- Fat: around 51.3 g, mostly unsaturated fatty acids.
- Carbohydrates: around 20 g, with a low glycaemic index.
- Fibre: 12.5 g, helpful for fullness and digestive comfort.
- A source of magnesium, calcium, vitamin E and potassium.
Cooking and storage: choose raw or lightly toasted almonds to keep their qualities. If you prefer them roasted, take a look at roasted almonds and their profile. Store almonds in an airtight container, away from light and heat, to stop the fats going rancid.
Tips for active people: almonds make an excellent recovery snack, combining carbohydrates, plant protein and healthy fats. Pair them with a piece of fresh fruit before an endurance session, or add them to a protein snack to support muscle mass. Almond butter can also be blended into a post-workout smoothie.
Weight control: despite their calorie density, almonds help you feel full and curb snacking. Stick to the portions and avoid salted, sweetened or chocolate-coated versions, which are higher in calories. You can compare their figures with other nuts in the Nuts & Seeds family or check the food calorie table. Included wisely, almonds remain a smart, nourishing option when you are trying to lose weight.