Almonds - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Almonds

Almonds consist of 54% fat, 19% protein, 5% carbs, 14% fiber and 5% water. With 610 of calories per 100g Almonds are 112% higher than other foods in Nuts and seeds without shells. In total 80% of the calories in Almonds are from fat, 12% from protein and 3% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 1.0g carbs in a serving of 20g
  • Low Glycemic Load Glycemic Load: 0.2
  • High in zinc Covers 0.0% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.0% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Almonds for a low carb diet?

With 1g of carbs and a Glycemic Load of 0.2 in a portion of 20g, Almonds can be consumed for a ketogenic or low-carb diet. Almonds contain no Fructose, are Gluten free and have no Lactose.

Almonds: nutrition facts & data

Nutrition facts
per 100g 		Almonds
avg Nuts and seeds without shells[1]
Calories (kcal) 610.0 542.9
Fat (g) 54.0 45.8
Protein (g) 19.0 15.8
Carbohydrates (g) 5.0 11.5
Mono- & Di-Saccharides (g) 4.0 11.5
Polysaccharides (g) 1.0 11.5
Fibers (g) 13.5 11.1
Sodium (mg) 2.0 105.9
Water (g) 5.0 12.8
[1] average of Nuts and seeds without shells

Breakdown in percent (%) of total calories

An average portion size (20g) of Almonds contain:

  • 122.0 Calories
  • 10.8g of Fat
  • 3.8g of Protein
  • and 1.0g of Carbs
  • 0.4mg of sodium - 0.0% of the RDA for sodium.
  • 34.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.4mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.8mg of Iron - 0.1% of the RDA for Iron.
  • 167.0mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.2mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Almonds you get

  • 3.80 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Nuts and seeds without shells have on average 1.38g of proteins per 1 gram of carbs.
  • 10.80 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
  • 2.70 grams of fibers (total average 0.13g, other foods in Nuts and seeds without shells 0.97g)

Nutrient distribution per gram

What vitamins are in Almonds?

Vitamins
per 100g 		Almonds
avg[1]
Vitamin C (mg) 1.0 3.3
Vitamin E (mg) 26.0 7.5
Vitamin B1 / Thiamine (mg) 0.2 0.5
Vitamin B2 (mg) 0.6 0.2
Vitamin B6 (mg) 0.2 0.3
Vitamin B9 / Folate (μg) 45.0 63.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 120.0
[1] average of Nuts and seeds without shells

Are Almonds rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Almonds of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Almonds

Minerals
per 100g 		Almonds
avg[1]
Magnesium (mg) 170.0 190.6
Zinc (mg) 2.2 3.2
Sodium (mg) 2.0 105.9
Calcium (mg) 250.0 191.0
Iron (mg) 4.1 4.2
Potassium (mg) 835.0 621.5
Phosphorus (mg) 450.0 418.8
[1] average of Nuts and seeds without shells

Are Almonds high in minerals?

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Again, for every mineral contained in Almonds we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Almonds

5.0% of Almonds are carbs, per serving of 20g that makes 1.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Almonds
avg[1]
Monosaccharides (g) 4.0 3.4
Polysaccharides (g) 1.0 8.0
Total carbs (g) 5.0 11.5
[1] average of Nuts and seeds without shells

How high are the Glycemic Index and the Glycemic Load for Almonds?

The Glycemic Index of Almonds is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.2 and can be regarded as low.

Allergens in Almonds

  • are Gluten free
  • have no Lactose
  • no Fructose

Fatty acids and cholesterol in Almonds

Of the 54.0g total fat per 100g in Almonds, 4.5g are saturated fatty acids (SFA), 11.6g are monounsaturated fatty acids (MUFA) and 34.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.