Almond Calories & Nutrition Calculator

Raw almonds contain 25.63mg vitamin E (alpha-tocopherol) per 100g — 171% of the daily value and the highest concentration among all commonly consumed nuts. Sunflower seeds (35.2mg) exceed almonds among seeds, but among tree nuts: hazelnuts (15.0mg), pine nuts (9.3mg), peanuts (8.3mg), and pistachios (2.9mg) all rank well below. Almonds are the single most vitamin E-dense tree nut ^[1][2].

Per 1-ounce serving (28g, ~23 almonds): 7.18mg vitamin E (47.8% DV). Per 10 almonds (12g): 3.08mg (20.5% DV). Even a small garnish of 5 slivered almonds (6g) delivers 1.54mg (10.3% DV). The vitamin E contribution is nutritionally significant at every realistic serving size ^[1][3].

Blanching and roasting reduce vitamin E modestly: blanched almonds have 23.75mg (93% of raw) and dry-roasted have 23.90mg (93% of raw). The vitamin E losses from processing are small, making almonds a reliable vitamin E source regardless of preparation form.

Raw almonds provide 269mg calcium per 100g (21% DV) — the highest calcium content among all common tree nuts by a wide margin. For comparison: Brazil nuts have 160mg, hazelnuts 114mg, pistachios 105mg, walnuts 98mg, and cashews just 37mg. Almonds deliver 2–7 times more calcium than most other nuts ^[1][2].

Per 1-ounce serving (28g): 75.3mg calcium (5.8% DV). Per quarter-cup (36g): 96.8mg (7.5% DV). While this doesn't replace dairy (milk: 125mg per 100ml) or fortified foods, almonds provide a meaningful non-dairy calcium contribution, especially for those who eat them regularly ^[1].

Blanching removes the skin, reducing calcium from 269mg to 236mg — a 12% loss. Much of the almond's calcium is concentrated in the brown skin. If calcium tracking matters to your food journal, raw almonds with skin deliver more than blanched or almond flour (also made from skinless almonds).

Almonds contain 49.93g total fat per 100g, of which 31.55g is monounsaturated (primarily oleic acid, 18:1), 12.33g polyunsaturated (primarily linoleic acid, 18:2), and only 3.80g saturated (primarily palmitic acid, 16:0). The unsaturated-to-saturated ratio is 11.5:1 — among the most favorable of any nut ^[1][3].

Oleic acid at 31.29g per 100g makes almonds one of the most oleic acid-concentrated whole foods, comparable to olive oil (55–83% oleic) in percentage terms. By contrast: cashews have 24.4g oleic, pecans 40.8g, and macadamia 43.8g per 100g ^[1][2].

Per 1-ounce serving (28g): 14.0g total fat, 8.8g monounsaturated, 3.5g polyunsaturated, 1.06g saturated. The fat profile is calorie-dense but compositionally distinct from saturated-fat-heavy nuts like coconut (29.7g saturated per 100g). For food journaling, logging both total fat and the mono/poly/saturated breakdown provides a more accurate picture.

Raw almonds have 21.15g protein per 100g — the highest among all tree nuts. Pistachios follow at 20.2g, cashews at 18.2g, walnuts at 15.2g, and macadamia at 7.9g. Only peanuts (25.8g, technically a legume) exceed almonds in the broader 'nut' category ^[1][2].

Per 1-ounce serving (28g): 5.92g protein — comparable to a large egg (6.3g). Per quarter-cup (36g): 7.6g. The protein in almonds is predominantly non-essential amino acids (glutamic acid 4.2g, aspartic acid 2.4g, arginine 2.5g per 100g), but all essential amino acids are present ^[1][3].

Dry roasting slightly reduces protein (to 20.96g) due to moisture loss concentrating other components. For food journaling, the protein difference between raw, roasted, and blanched almonds (21.2g, 21.0g, 21.4g respectively) is negligible — within the margin of natural variation.

A single raw almond weighs approximately 1.2g and provides 7 kcal, 0.25g protein, 0.60g fat, and 0.26g carbs. The standard 1-ounce serving (28g ≈ 23 almonds) delivers: 162 kcal, 5.9g protein, 14.0g fat, 6.0g carbs, 3.5g fiber, 75.3mg calcium (5.8% DV), 1.04mg iron (5.8% DV), and 7.18mg vitamin E (47.8% DV) ^[1].

Counting almonds (23 per ounce) is more accurate than measuring by volume because almond pieces pack differently. Whole almonds: ~140g per cup. Slivered: ~108g per cup. Chopped: ~92g per cup. Almond flour: ~96g per cup. The same 'cup' measure can vary by 50g depending on form — a 250-calorie difference ^[3].

For food journaling, weigh almonds if possible. If counting: 23 = 1 oz, 10 = approximately 70 kcal, 5 = approximately 35 kcal. These count-based estimates are reliable for whole almonds but break down for broken pieces, slivers, or flour.