1 serving (28 grams) contains 162 calories, 5.9 grams of protein, 14.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
816.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.4 g | 90% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 17.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.4 mg | 0% | |
| Total Carbohydrates | 30.5 g | 11% | |
| Dietary Fiber | 17.6 g | 62% | |
| Sugars | 6.1 g | ||
| protein | 29.9 g | 59% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 379.3 mg | 29% | |
| Iron | 5.2 mg | 28% | |
| Potassium | 1033.5 mg | 21% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Raw almonds
Raw almonds are the edible seeds of the almond tree (Prunus dulcis), which is native to the Middle East, particularly modern-day Iran. They are widely consumed worldwide and are a staple in Mediterranean and Middle Eastern cuisines. Nutritionally, almonds are energy-dense, offering approximately 164 calories per ounce (28g), with 6g of protein, 14g of healthy fats (majority monounsaturated), and 3.5g of fiber. They are a rich source of vitamin E, magnesium, manganese, and a variety of antioxidants. This nutrient profile makes them a popular choice for healthy snacking and cooking in raw, roasted, or blended forms.
Health Benefits
- Rich in vitamin E (7.3mg per ounce), raw almonds support skin health and protect cells from oxidative damage caused by free radicals.
- High in magnesium (76mg per ounce), they contribute to healthy blood pressure regulation and muscle function.
- A good source of monounsaturated fats, raw almonds promote heart health by improving cholesterol levels and reducing the risk of cardiovascular disease.
- Contain antioxidants like polyphenols that reduce inflammation and combat oxidative stress.
- Provide 3.5g of fiber per ounce, supporting digestive health and maintaining a healthy gut microbiota.
Dietary Considerations
Selection and Storage
Store raw almonds in an airtight container in a cool, dry place, such as the pantry, or refrigerate them to prolong freshness and prevent rancidity.
Common Questions About Raw almonds Nutrition
Are raw almonds high in protein?
Yes, raw almonds are a good source of protein. A 1-ounce serving (about 23 almonds) contains approximately 6 grams of protein, making them an excellent plant-based protein option.
Can I include raw almonds in a keto diet?
Yes, raw almonds are suitable for a keto diet in moderation. They are low in net carbs, with about 2.5 grams of net carbs per 1-ounce serving, and are high in healthy fats, which aligns with the keto diet's macronutrient profile.
What are the health benefits and concerns of eating raw almonds?
Raw almonds are rich in nutrients like vitamin E, magnesium, and heart-healthy monounsaturated fats, which can support heart health, brain function, and overall wellness. However, they are also calorie-dense (about 164 calories per 1-ounce serving), so portion control is important to avoid overconsumption.
What is the recommended serving size of raw almonds?
The recommended serving size for raw almonds is 1 ounce, which is about 23 almonds. This portion provides a balanced amount of nutrients without excessive calories, making it a healthy snack option.
How do raw almonds compare to roasted almonds?
Raw almonds retain their natural nutrients, including vitamin E and healthy fats, without any added oils or salt. Roasted almonds, while still healthy, can have added fats and sodium depending on preparation. Additionally, extremely high roasting temperatures may slightly reduce vitamin E content in almonds.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Raw almonds DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
