Averages based on 4,304 almonds products in our database.
Almonds nutrient highlights
Protein
~21g per 100gAlmonds are one of the highest-protein tree nuts. A 1oz (28g) serving provides about 6g of protein.
Total Fat
~49g per 100gMost of the fat in almonds is monounsaturated (~31g) and polyunsaturated (~12g). Saturated fat is relatively low at ~3.7g per 100g.
Dietary Fiber
~12g per 100gAlmonds are among the highest-fiber nuts, providing about 48% of the daily value per 100g. A 1oz serving delivers ~3.5g of fiber.
Calories
~579 per 100gAlmonds are calorie-dense due to their fat content. A standard 1oz (28g) serving contains approximately 162 calories.
Almonds processing scores by brand
15 almonds products ranked by processing score (lowest first) from our analysis.
How does processing affect almonds?
In our analysis, whole raw and dry-roasted almonds with minimal ingredients (almonds, possibly salt) typically score Level 1-2 (Minimally Processed to Processed). The nutritional value of almond meal and almond flour remains similar to whole almonds per gram, as they are simply ground. Oil-roasted almonds score slightly higher due to the added cooking oil. Flavored almonds, such as honey-roasted, cocoa-dusted, or seasoned varieties, can reach Level 3-4 depending on the number of added ingredients, coatings, and preservatives.
Almond-derived products like almond flour and sliced almonds generally maintain low processing scores, while almond milk, almond butter with added oils and sugars, and chocolate-covered almonds score progressively higher in our database.
What should you look for on almonds labels?
- 1Raw or dry-roasted almonds should list 1-2 ingredients: almonds and possibly salt. More ingredients indicate additional processing.
- 2Oil-roasted almonds add vegetable oil to the ingredient list. Some brands use multiple oils (canola, sunflower, peanut) in a single product.
- 3Flavored almond varieties (honey roasted, smokehouse, etc.) often include sugar, corn syrup, maltodextrin, and natural flavors.
- 4"Lightly salted" almonds typically contain 50-75% less sodium than regular salted, but check the nutrition panel for exact amounts.
Frequently asked questions
How many calories are in almonds?
Almonds contain approximately 579 calories per 100g. A standard 1oz serving (about 23 almonds, 28g) provides roughly 162 calories. Calorie content is similar across raw, dry-roasted, and oil-roasted varieties, though flavored and coated almonds can contain more.
How much protein is in almonds?
Almonds provide approximately 21g of protein per 100g, or about 6g per 1oz serving. This makes them one of the highest-protein tree nuts, comparable to pistachios and slightly above cashews and walnuts.
Are almonds ultra-processed?
Whole raw almonds score Level 1 (Minimally Processed) in our analysis as a single-ingredient food. Dry-roasted almonds with salt score Level 1-2. Flavored, coated, or heavily seasoned almond products can score Level 3-4 depending on the added ingredients.
Are roasted almonds less nutritious than raw?
The USDA FoodData Central data shows that roasting has a modest effect on almond macronutrient content. Calorie, protein, and fat values remain similar between raw and roasted varieties. The primary difference in our database is the processing score, which increases with added oils, salt, and flavorings.
What is the difference between raw and dry-roasted almonds?
Raw almonds are uncooked and typically contain only one ingredient. Dry-roasted almonds are roasted without oil and usually contain almonds and possibly salt. In our analysis, both score Level 1-2. Oil-roasted almonds add cooking oil and score slightly higher.
How much protein in almonds?
Almonds contain approximately 21g of protein per 100g, or about 6g per 1oz serving (roughly 23 almonds). This makes almonds one of the highest-protein tree nuts. Almond butter provides similar protein per gram, though added oils and sugars in some brands increase the processing score. Almond meal and almond flour retain comparable protein content since they are simply ground almonds.
What are the benefits of almonds?
Almonds provide protein (~21g per 100g), dietary fiber (~12g per 100g), and monounsaturated fat (~31g per 100g), along with vitamin E, magnesium, and manganese per the USDA FoodData Central database. Whole raw almonds score Level 1 (Minimally Processed) in our analysis. The specific nutritional profile of almonds is well-documented; consult a healthcare provider for guidance on how almonds fit your individual dietary needs.