How healthy are almonds?
Are almonds healthy? Yes, for most people. Almonds score 64/100 on the HowHealthyIs Score: 100 g provide 579 kcal, 26 mg vitamin E and 270 mg magnesium. They are one of the best food sources of vitamin E and magnesium, but they are calorie-dense, so a small handful (about 28 g) is a typical portion. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Almonds rank higher than 64% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E30%
- Magnesium11%
- Fiber8%
- Protein7%
- Calcium4%
- Iron4%
- Potassium3%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 65 minus 3 = 62. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in almonds?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 579 kcal | 162 kcal | |
| Protein | 21 g | 5.9 g | 12% |
| Carbohydrates | 22 g | 6 g | 2% |
| Fiber | 13 g | 3.5 g | 13% |
| Sugars | 4.3 g | 1.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 50 g | 14 g | 18% |
| Saturated fat | 3.8 g | 1.1 g | 5% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 26 mg | 7.2 mg | 48% |
| Minerals | |||
| Calcium | 269 mg | 75 mg | 6% |
| Iron | 3.7 mg | 1 mg | 6% |
| Potassium | 733 mg | 205 mg | 4% |
| Magnesium | 270 mg | 76 mg | 18% |
| Sodium | 1 mg | 0.3 mg | 0% |
Source: USDA FoodData Central, "Nuts, almonds" (FDC 170567). Values rounded.
Why are almonds good for you?
- 7.2 mg vitamin E in 1 oz (about 23 almonds), 48% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 76 mg magnesium in 1 oz (about 23 almonds), 18% of the daily value. Magnesium contributes to normal muscle function.
- 3.5 g fiber in 1 oz (about 23 almonds), 13% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- A filling snack
- Adding crunch and protein to salads and oatmeal
What should you watch out for?
- Calorie-dense: 100 g is close to 580 kcal.
- Salted, honey-roasted or chocolate-coated almonds add salt or sugar.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.