Almonds

Nutrition

Almonds are 4% water, 22% carbohydrates, 21% protein, and 50% fat (table). In a 100-gram (3+1⁄2-ounce) reference amount, almonds supply 2,420 kilojoules (579 kilocalories) of food energy, and are a rich source (20% or more of the Daily Value, DV) of vitamin E (171% DV), riboflavin (78% DV), and several dietary minerals, particularly copper (110% DV) and manganese (99% DV) (table). Per 100 g, almonds contain dietary fiber (12 g), the monounsaturated fat, oleic acid (31 g), and the polyunsaturated fat, linoleic acid (12 g; table source).