Nuts and oilseeds · IFCT 2017
Almond: nutrition per 100 g
Per 100 g, almonds give 609 kcal, 18.4 g protein, 58.5 g fat, 13.1 g dietary fibre, 318 mg magnesium and 24.88 mg vitamin E, according to IFCT 2017. That vitamin E ranks 3rd of 242 foods, and the magnesium 12th, covering about 72 per cent of a man's and 86 per cent of a woman's daily requirement. Almonds are dense, so a small handful is the useful portion.
About almond
Badam is one of the few words almost every Indian language shares; Tamil and Telugu add paruppu and pappu, and Malayalam records vatam kottai. India grows a small crop of its own in Kashmir and Himachal Pradesh, the long, flat mamra and the thin-shelled kagzi, but most almonds sold in India are imported. Kashmiri mamra, richer in oil, sells at a premium.
Almonds sit at the centre of Indian ideas about strength and brain food. Children are given a few soaked, peeled almonds each morning, badam milk and badam halwa are winter comforts, thandai for Holi is built on ground almonds and spices, and slivered almonds finish kheer, sheer khurma, biryani and korma. Badam katli and badam burfi are festival sweets.
What almond brings to a meal
- 01
Vitamin E near the top
At 24.88 mg per 100 g, almonds rank 3rd of 242 foods and 3rd of 14 nuts and oilseeds for vitamin E, the fat-soluble vitamin that protects cell membranes from damage.
- 02
Magnesium and calcium
Almonds carry 318 mg magnesium and 228 mg calcium per 100 g, ranking 12th and 31st of all foods. The calcium covers about 23 per cent of the daily requirement.
- 03
Mostly monounsaturated fat
Of their 58.5 g fat per 100 g, 38.34 g is monounsaturated and only 4.36 g saturated. They have the least carbohydrate of the 14 nuts and oilseeds, 3.0 g.
- 04
Protein, fibre and riboflavin
100 g gives 18.4 g protein and 13.1 g fibre, ranking 29th of 256 foods for fibre. Almonds are also 8th of 241 foods for riboflavin, at 0.26 mg.
Almond nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 609 kcal | 29% | 37% |
| Protein | 18.4 g | 34% | 40% |
| Carbohydrate (available) | 3 g | ||
| Dietary fibre | 13.1 g | ||
| Free sugars | 2.2 g | ||
| Total fat | 58.5 g | ||
| Water | 4.4 g | ||
| Fats | |||
| Saturated fat | 4.36 g | ||
| Monounsaturated fat | 38.34 g | ||
| Polyunsaturated fat | 13.21 g | ||
| Omega-3 (alpha-linolenic acid) | 32 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 228 mg | 23% | 23% |
| Iron | 4.59 mg | 24% | 16% |
| Zinc | 3.5 mg | 21% | 27% |
| Magnesium | 318 mg | 72% | 86% |
| Phosphorus | 446 mg | ||
| Potassium | 699 mg | ||
| Sodium | 2 mg | ||
| Copper | 1.08 mg | ||
| Selenium | 3.6 µg | ||
| Vitamins | |||
| Vitamin C | 0.7 mg | 1% | 1% |
| Thiamine (B1) | 0.15 mg | 8% | 9% |
| Riboflavin (B2) | 0.26 mg | 10% | 11% |
| Niacin (B3) | 3.71 mg | 21% | 27% |
| Vitamin B6 | 0.09 mg | 4% | 5% |
| Folate (B9) | 36 µg | 12% | 16% |
| Vitamin E (alpha-tocopherol) | 24.88 mg | ||
| Vitamin K1 | 8.4 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Almond: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nuts-and-seeds/almond/
Where almond sits among Indian foods
Ranked per 100 g against the other 13 nuts and oilseeds and every food in the tables.
| Nutrient | Per 100 g | In nuts and oilseeds | Among all foods |
|---|---|---|---|
| Dietary fibre | 13.1 g | 6th of 14 | 29th of 182 |
| Calcium | 228 mg | 6th of 14 | 31st of 242 |
| Zinc | 3.5 mg | 10th of 14 | 25th of 243 |
| Magnesium | 318 mg | 6th of 14 | 12th of 242 |
| Potassium | 699 mg | 5th of 14 | 31st of 243 |
| Vitamin C | 0.7 mg | 2nd of 2 | 126th of 130 |
| Vitamin E (alpha-tocopherol) | 24.88 mg | 3rd of 14 | 3rd of 242 |
| Riboflavin (B2) | 0.26 mg | 2nd of 14 | 8th of 241 |
How almond is eaten
- A few almonds soaked overnight and peeled, eaten in the morning, a habit in many Indian homes.
- Badam milk: ground almonds simmered in milk with saffron and cardamom.
- Thandai for Holi and Mahashivratri, almonds ground with fennel, pepper, melon seeds and rose.
- Slivered almonds over kheer, sheer khurma, biryani and pulao.
- Badam katli and badam halwa for festivals and weddings.
Cooked dishes that use it, with calories per serving
Before you plan around it
Almonds are among the commonest tree nut allergies; anyone with a known nut allergy must avoid them, and whole nuts are a choking risk for children under five. At 609 kcal per 100 g, the energy adds up fast, so a small handful a day is plenty. Soaking makes almonds easier to chew and digest, but peeling throws away the skin's fibre. Bitter almonds, sometimes sold loose, contain a compound that releases cyanide; if an almond tastes sharply bitter, spit it out.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about almond
Are soaked almonds better than raw almonds?
Soaking softens almonds and makes them easier to chew, which helps children and older adults. It does not add nutrients, and peeling removes some fibre. The figures per 100 g, 18.4 g protein and 13.1 g fibre, apply to both.
Are almonds good for the brain?
Almonds supply vitamin E, 24.88 mg per 100 g, and magnesium, which the nervous system uses. They fit a healthy diet for children and adults, but no single food improves memory or exam marks on its own.
Do almonds cause weight gain?
Only if eaten in large amounts. Almonds are dense at 609 kcal per 100 g, but their protein, fat and 13.1 g fibre make a small handful filling. Eaten in place of fried snacks or sweets, they suit a weight-conscious diet.
Are almonds good for people with diabetes?
Yes, in small portions. Almonds have only 3.0 g carbohydrate per 100 g, the least of the nuts and oilseeds in IFCT 2017, with plenty of fibre and fat that slow digestion. Count their energy, and plan with your doctor or dietitian.
Related foods and tables
Walnut
Nutrition per 100 g, from IFCT 2017.
Cashew nut
Nutrition per 100 g, from IFCT 2017.
Pistachio
Nutrition per 100 g, from IFCT 2017.
Peanuts (groundnut)
Nutrition per 100 g, from IFCT 2017.
Sesame seeds (til)
Nutrition per 100 g, from IFCT 2017.
Almond vs Cashew
Side by side, per 100 g.
Almond vs Walnut
Side by side, per 100 g.
Peanuts vs Almonds
Side by side, per 100 g.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
All nuts and oilseeds
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.