food
Almonds
21.5 g Protein, 10.8 g Dietary fibre, 51.1 g Total fat per 100 g.
Values below describe nuts, almonds, whole, raw.
What it contains
| Nutrient | per 100 g | Daily reference |
|---|---|---|
| Protein | 21.5 g | — |
| Total fat | 51.1 g | — |
| Water | 4.26 g | — |
| Dietary fibre | 10.8 g | — |
| Calcium | 254 mg | 26.74% |
| Iron | 3.74 mg | 23.38–34% |
| Magnesium | 258 mg | 73.71–86% |
| Phosphorus | 503 mg | 91.45% |
| Potassium | 733 mg | 20.94% |
| Sodium | 0 mg | 0% |
| Zinc | 2.86 mg | 17.55–46.13% |
| Copper | 0.91 mg | 56.88–70% |
| Manganese | 2.15 mg | 71.67% |
| Molybdenum | 45.3 µg | 69.69% |
| Thiamin | 0.16 mg | — |
| Niacin | 3.77 mg | — |
| Vitamin B-6 | 0.1 mg | 5.94–6.31% |
| Biotin | 57 µg | 142.5% |
| Vitamin K (phylloquinone) | 0 µg | 0% |
| Total saturated fatty acids | 3.78 g | — |
| Total monounsaturated fatty acids | 31.3 g | — |
| Total polyunsaturated fatty acids | 11.2 g | — |
Values describe this food and preparation. An unreported nutrient is not a measured zero. The source record is available in References.
How the percentages are calculated
Percentages compare 100 g of this food with EFSA adult daily references. Ranges reflect different adult reference groups, not measurement uncertainty. A dash means there is no compatible comparison; it does not mean zero. These are not personal targets.
- Calcium: 950 mg/day (population reference intake). Healthy European adults aged 25 years and over.
- Iron: 11–16 mg/day (population reference intake). Healthy European adults; men and postmenopausal women / premenopausal women.
- Magnesium: 300–350 mg/day (adequate intake). Healthy European adults; women / men.
- Phosphorus: 550 mg/day (adequate intake). Healthy European adults.
- Potassium: 3500 mg/day (adequate intake). Healthy European adults.
- Sodium: 2 g/day (safe and adequate intake). Healthy European adults, including pregnant and lactating women.
- Zinc: 6.2–16.3 mg/day (population reference intake). Healthy European adults; range across sex and phytate-intake categories.
- Copper: 1.3–1.6 mg/day (adequate intake). Healthy European adults; women / men.
- Manganese: 3 mg/day (adequate intake). Healthy European adults.
- Molybdenum: 65 µg/day (adequate intake). Healthy European adults.
- Vitamin B1 (thiamin): 0.1 mg/MJ (population reference intake). Healthy European adults. USDA food values are mass per 100 g, so an energy-based PRI cannot be divided into them without an energy intake denominator.
- Vitamin B3 (niacin): 1.6 mg NE/MJ (population reference intake). Healthy European adults. USDA reports niacin mass per 100 g; an energy-based niacin-equivalent PRI is not the same definition.
- Vitamin B6: 1.6–1.7 mg/day (population reference intake). Healthy European adults; women / men.
- Vitamin B7 (biotin): 40 µg/day (adequate intake). Healthy European adults.
- Vitamin K: 70 µg/day (adequate intake). Healthy European adults; phylloquinone.
The EFSA guidance and food record are linked in References below.
A closer look
About these measurements
USDA FoodData Central entry 2346393, Foundation, release usda-foundation-2026-04. Amounts are reported per 100 g for the named food and preparation. A value of zero means the source reported zero; an unlisted nutrient may simply not have been measured.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- European Food Safety AuthorityDietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- European Food Safety AuthorityDietary reference values for sodiumChecked 2026-09-05