FoodScore
0/ 100
Very goodnut seed· 1 oz (≈23 nuts)

Almonds (raw)

Almonds score very well at 84/100, primarily due to their rich nutrient profile, particularly high fiber and healthy fats, making them a highly recommended whole food.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Almonds (raw) contains 579 kcal per 100 g.
  • Almonds (raw) contains 21.2 g of protein per 100 g.
  • Almonds (raw) contains 12.5 g of fiber per 100 g.
  • Almonds (raw) contains 49.9 g of total fat per 100 g (3.8 g saturated).
  • Almonds (raw) contains 0 g of added sugar per 100 g.
  • Almonds (raw) provides 1 mg of sodium per 100 g.
  • Almonds (raw) provides 733 mg of potassium per 100 g.
  • Almonds (raw) provides 270 mg of magnesium per 100 g.
  • Almonds (raw) scores 84/100 on FoodScore (very good).
  • Almonds (raw) is classified as NOVA 1 (unprocessed or minimally processed).
  • Almonds are a minimally processed (NOVA 1) whole food, contributing to a healthy diet.
  • A 100g serving provides 12.5g of fiber, which is about 45% of the daily recommended intake.
  • They are an excellent source of magnesium, offering 64% of the Daily Value per 100g.
  • With 21.2g of protein per 100g, almonds are a significant source of plant-based protein.
  • Almonds contain virtually no sodium (1mg) and no added sugars, aligning with dietary guidelines.
  • Scores +12 points above the nut seed category average (72/100 across 29 foods).
Fiber
12.5g
45% of Daily Value
Protein
21.2g
42% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
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 holds it back
Saturated fat (3.8g)-1

Why it scores 84

Almonds achieve a very good FoodScore of 84 out of 100, largely driven by their exceptional nutritional density and status as a whole food. They receive significant bonuses for their high fiber content, with 12.5g per 100g, which is a major contributor to satiety and digestive health. The substantial protein content of 21.2g per 100g also earns a strong bonus, supporting muscle maintenance and repair. Almonds are rich in beneficial micronutrients like magnesium (64% DV), calcium (21% DV), iron (21% DV), and potassium (16% DV), which collectively add a considerable bonus to their score. Their favorable fat profile, characterized by low saturated fat (3.8g) and absence of trans fats, further boosts their score. As a NOVA class 1 food, meaning it is unprocessed or minimally processed, almonds receive an additional bonus for being a whole food. The only minor penalty comes from their saturated fat content, which is present in small amounts. To score even higher, almonds would need to have an even lower saturated fat content, but overall, their nutritional benefits far outweigh this minor detraction.

Health benefits

What the nutrients in almonds (raw) actually do for you, grounded in established dietary science.

Supports Heart Health

Almonds are beneficial for cardiovascular health due to their favorable fat profile and high fiber content. They contain primarily monounsaturated and polyunsaturated fats, which are known to help maintain healthy cholesterol levels. The 3.8g of saturated fat per 100g is relatively low compared to their total fat content, aligning with recommendations to limit saturated fat intake. Additionally, the 12.5g of fiber per 100g can contribute to reducing LDL (bad) cholesterol, as research supports the role of dietary fiber in cholesterol management. Regular consumption of almonds, as part of a balanced diet, can therefore play a role in supporting a healthy heart.

Aids Blood Sugar Management

The high fiber and protein content in almonds makes them an excellent food for blood sugar regulation. With 12.5g of fiber and 21.2g of protein per 100g, almonds help slow down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood glucose levels. This effect is particularly beneficial for individuals managing diabetes or seeking to prevent blood sugar spikes. Furthermore, almonds have no added sugar, which is crucial for maintaining stable blood sugar. Including almonds in meals or as snacks can contribute to better glycemic control and overall metabolic health, as emphasized by dietary guidelines for managing blood sugar.

Promotes Satiety and Weight Management

Almonds can be a valuable addition to a weight management strategy due to their high protein and fiber content. The 21.2g of protein and 12.5g of fiber per 100g contribute significantly to feelings of fullness and satiety, which can help reduce overall calorie intake by curbing hunger between meals. While almonds are calorie-dense (579 calories per 100g), their ability to promote satiety means that smaller portions can be satisfying. Research suggests that incorporating nuts into the diet does not necessarily lead to weight gain and may even support weight loss, likely due to their impact on satiety and metabolic rate. Portion control is key when consuming calorie-dense foods like almonds.

Supports Bone Health

Almonds are a good source of several minerals essential for strong bones. A 100g serving provides 269mg of calcium (21% DV), 270mg of magnesium (64% DV), and significant amounts of phosphorus. Calcium is the primary mineral component of bones, while magnesium plays a crucial role in calcium absorption and bone formation. Phosphorus is also a vital structural component of bones and teeth. The combination of these minerals in almonds makes them a beneficial food for maintaining bone density and strength, especially as part of a diet rich in other bone-supporting nutrients. Including almonds regularly can contribute to long-term bone health.

Boosts Micronutrient Intake

Almonds are packed with several essential micronutrients that support various bodily functions. They are an excellent source of magnesium, providing 64% of the Daily Value per 100g, which is vital for muscle and nerve function, blood glucose control, and blood pressure regulation. Additionally, almonds offer 21% of the Daily Value for both calcium and iron, and 28% for zinc. These minerals are crucial for energy metabolism, immune function, and oxygen transport. While almonds lack certain vitamins like B12 and C, their rich profile of other minerals makes them a valuable contributor to meeting daily nutrient requirements and overall health.

How to eat it

Almonds are a versatile and nutritious nut, commonly consumed as a snack or incorporated into various dishes in the US diet. They are typically eaten raw, roasted, or as almond butter or milk. A standard serving size is about 1 ounce, or approximately 23 nuts, providing a good balance of healthy fats, protein, and fiber. Their mild, slightly sweet flavor makes them suitable for both sweet and savory applications, enhancing the nutritional value of many meals.

Enjoy a handful of raw or dry-roasted almonds as a quick, satisfying snack to curb hunger between meals.
Add chopped almonds to oatmeal, yogurt, or salads for added crunch and nutrients.
Blend almonds into smoothies for a creamy texture and protein boost, or use almond butter as a spread.
Store almonds in an airtight container in a cool, dark place or refrigerate them to prevent rancidity and extend freshness.
Things to keep in mind

The primary caution with almonds is allergy. Almonds are tree nuts, which are among the most common food allergens, and can cause severe allergic reactions in sensitive individuals. Symptoms can range from mild (hives, swelling) to severe (anaphylaxis). Individuals with a known tree nut allergy should strictly avoid almonds and almond-containing products. For others, the high fiber content (12.5g per 100g) might cause mild digestive discomfort like bloating or gas if consumed in very large quantities, especially if not accustomed to a high-fiber diet. Gradually increasing intake can help mitigate this. There are no widely documented drug interactions or specific population warnings for almonds at normal serving sizes.

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Reader questions
Are almonds a healthy snack?
Yes, almonds are considered a very healthy snack. They score 84/100 on FoodScore, indicating a high nutritional value. They are rich in fiber (12.5g per 100g), protein (21.2g per 100g), and essential minerals like magnesium and calcium, while being low in sodium and having no added sugar. This makes them an excellent choice for a nutrient-dense snack.
Are almonds good for weight loss?
Almonds can be beneficial for weight management. Their high content of protein and fiber promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. While calorie-dense, studies suggest that incorporating nuts like almonds into a balanced diet does not necessarily lead to weight gain and may even support healthy weight maintenance when consumed in appropriate portions.
Are almonds considered an ultra-processed food?
No, raw almonds are not considered an ultra-processed food. They are classified as a NOVA class 1 food, meaning they are unprocessed or minimally processed. This indicates that they retain their natural nutritional integrity and are free from artificial additives, excessive sugars, or unhealthy fats often found in ultra-processed foods.
How can I incorporate almonds into my diet?
Almonds are incredibly versatile. You can enjoy them raw or roasted as a snack, add them to oatmeal, yogurt, or salads for extra texture and nutrients. They can also be blended into smoothies, used in baking, or processed into almond butter or milk. Experiment with different forms to find what you enjoy most and to boost your daily nutrient intake.
What are some good alternatives to almonds?
If you're looking for alternatives to almonds, other nuts and seeds offer similar nutritional benefits. Walnuts are rich in omega-3s, while cashews provide a creamy texture and good magnesium content. Sunflower seeds and pumpkin seeds are also excellent choices, offering protein, fiber, and various minerals. The best alternative depends on your specific nutritional goals and taste preferences.
Do almonds provide a lot of protein?
Yes, almonds are a significant source of protein, especially for a plant-based food. A 100g serving contains 21.2g of protein, which is comparable to many meat sources and contributes substantially to your daily protein needs. This makes them an excellent option for vegetarians, vegans, or anyone looking to increase their plant protein intake.
Are there any vitamins in almonds?
While almonds are not a significant source of vitamins like C, D, A, B12, or Folate, they do contain other important vitamins. Notably, almonds are a good source of Vitamin E, an antioxidant that helps protect cells from damage. They also provide some B vitamins, such as riboflavin. Their primary strength lies in their mineral and macronutrient profile rather than a wide range of vitamins.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-07-01