Nuts, almonds — Food Nutrition Browser

Composition

Energy

Protein 21.2 g · 85 kcal/100g

Fat 49.9 g · 449 kcal/100g

Carbs 21.6 g · 86 kcal/100g

Fiber 12.5 g

Water 4 g

Total energy 579 kcal

Energy is predominantly from fat (72%); EFSA recommends 20–35% for a balanced diet

Total fat

49.9g

Saturated

3.8g

Monounsat.

31.6g

Polyunsat.

12.3g

Omega-3

0.00g

Omega-6

12.32g

Saturated fat is 5.9% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 4108.0 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 60%

Methionine + Cysteine 80%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (60% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 25.6 mg

Vitamin K 0 µg

Thiamin (B1) 0.21 mg

Riboflavin (B2) 1.14 mg

Niacin (B3) 3.6 mg

Pantothenic (B5) 0.5 mg

Vitamin B6 0.14 mg

Folate (B9) 44 µg

Vitamin B12 0.00 µg

Minerals

Calcium 269 mg

Iron 3.7 mg

Magnesium 270 mg

Phosphorus 481 mg

Potassium 733 mg

Sodium 1 mg

Zinc 3.1 mg

Copper 1.03 mg

Manganese 2.18 mg

Selenium 4.1 µg

Notable source of Vitamin E (214% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.