nut seed · Serving 1 oz (≈23 nuts)
Almonds (raw)
Almonds score 84/100, earning a "Very good" FoodScore. They are an excellent source of fiber and protein, and are a whole food with a healthy fat profile.
84
Very good
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Fiber (12.5g)+12
- Protein (21.2g)+10
- Micronutrients (Potassium, Calcium, Iron, Magnesium, Phosphorus, Zinc, Vitamin E, Riboflavin)+12
- Healthy fat profile+10
- Whole food (NOVA 1)+10
- Bonus cap (+35)-19
What brings the score down
Penalties- Saturated fat (3.8g)-1
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 579 kcal | — |
| Total fat | 49.9 g | 64% |
| Saturated fat | 3.8 g | 19% |
| Trans fat | 0 g | — |
| Fiber | 12.5 g | 45% |
| Protein | 21.2 g | 42% |
| Added sugar | 0 g | 0% |
| Sodium | 1 mg | 0% |
| Potassium | 733 mg | 16% |
| Calcium | 269 mg | 21% |
| Iron | 3.7 mg | 21% |
| Magnesium | 270 mg | 64% |
| Phosphorus | 481 mg | 38% |
| Zinc | 3.1 mg | 28% |
| Vitamin A | 0 % | 0% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 0 % | 0% |
| Vitamin E | 171 % | 171% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 0 % | 0% |
| Folate | 0 % | 0% |
| Riboflavin | 85 % | 85% |
| Omega-3 | 0 g | — |
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Are almonds good for weight loss?
- Almonds are a good source of protein (21.2g/100g) and fiber (12.5g/100g), which can help you feel full and satisfied, potentially aiding in weight management. Their healthy fat profile also contributes to satiety.
- Are almonds good for people with diabetes?
- Almonds are a whole food with no added sugar and a high fiber content (12.5g/100g), which can help manage blood sugar levels. Their healthy fat profile is also beneficial for overall metabolic health.
- Are almonds ultra-processed?
- No, raw almonds are classified as NOVA Class 1, meaning they are an unprocessed or minimally processed food. They retain their natural nutritional integrity.
- Are almonds a good source of micronutrients?
- Yes, almonds are rich in several essential micronutrients, including potassium, calcium, iron, magnesium, phosphorus, zinc, vitamin E, and riboflavin, contributing to their high FoodScore.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.