Calories in Almonds, lightly salted
Generic food Nuts and Seeds
Almonds, lightly salted contains 604 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 171 kcal.
Roughly 75% of its calories come from fat, with 13% from carbohydrates and 13% from protein (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (587 kcal per 100 g).
100 g provides 157% of the Daily Value for Vitamin E, 118% of the Daily Value for copper and 89% of the Daily Value for Riboflavin (B2).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 604 kcal | |
| Total fat C | 53.7 g | 69% |
| Saturated fat C | 4.4 g | 22% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 195 mg | 8% |
| Total carbohydrates C | 20.3 g | 7% |
| Dietary fiber C | 10.5 g | 38% |
| Total sugars C | 4.7 g | |
| Protein C | 20.2 g | 40% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 23.6 mg | 157% |
| Vitamin K C | 3 µg | 3% |
| Thiamin (B1) C | 0.074 mg | 6% |
| Riboflavin (B2) C | 1.2 mg | 89% |
| Niacin (B3) C | 3.5 mg | 22% |
| Vitamin B6 C | 0.13 mg | 8% |
| Folate (B9) C | 53 µg | 13% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 50.3 mg | 9% |
| Calcium C | 259 mg | 20% |
| Iron C | 3.6 mg | 20% |
| Magnesium C | 269 mg | 64% |
| Phosphorus C | 455 mg | 36% |
| Potassium C | 688 mg | 15% |
| Zinc C | 3.2 mg | 29% |
| Copper C | 1.1 mg | 118% |
| Selenium C | 1.9 µg | 3% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 13%
- Carbohydrates 13%
- Fat 75%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein20.2 gabove the median for nuts and seeds (median 19.3 g)
- Fiber10.5 gin the top quarter of nuts and seeds (median 7.4 g)
- Sugars4.7 gbelow the median for nuts and seeds (median 4.7 g)
- Fat53.7 gabove the median for nuts and seeds (median 49.8 g)
- Saturated fat4.4 gin the lowest quarter of nuts and seeds (median 6.8 g)
- Sodium195 mgabove the median for nuts and seeds (median 157 mg)
- Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
- Water2.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 33.2 g |
|---|---|
| Polyunsaturated fat C | 13.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 13.5 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.02 g |
| SFA 16:0 C | 3.5 g |
| SFA 18:0 C | 0.77 g |
| MUFA 18:1 C | 32.8 g |
| PUFA 18:3 C | 0.14 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.26 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.027 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 2.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 53 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Almonds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Almonds, NFS | 598 | 21 g | 21 g | 52.5 g |
| Almonds, unroasted | 626 | 21.4 g | 20 g | 51.1 g |
| Almonds, salted | 601 | 20.1 g | 20.2 g | 53.4 g |
| Almonds, unsalted | 607 | 20.3 g | 20.4 g | 54 g |
| Almonds, flavored | 599 | 20.1 g | 20.1 g | 53.3 g |
| Almonds, honey roasted Cooked | 579 | 14.1 g | 35.8 g | 45.3 g |
| Almonds, chocolate covered candy | 560 | 13 g | 44 g | 38.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, almond butter, plain, without salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Almond butter, lower sodium | 645 | 20.8 g | 21.2 g | 53 g |
| Almond butter | 641 | 20.7 g | 21.1 g | 52.7 g |
| Nuts, almond butter, plain, with salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Trail mix with nuts | 604 | 20.1 g | 21.1 g | 53 g |
| Almonds | 579 | 21.2 g | 21.6 g | 49.9 g |
| Almond butter, creamy | 603 | 20.8 g | 21.2 g | 53 g |
| Sunflower seeds, plain, unsalted | 582 | 19.3 g | 24.1 g | 49.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in almonds?
100 g of almonds has 604 kcal. 1 oz (28.4 g): about 171 kcal. 1 nut (1.2 g): about 7 kcal. 1 100 calorie package (18 g): about 109 kcal.
Is almonds high in protein?
Almonds contains 20.2 g of protein per 100 g (40% of the 50 g Daily Value), or 5.7 g in 1 oz (28.4 g). About 13% of its calories come from protein. Compared with other nuts and seeds, that is above the median (median 19.3 g).
How many carbs are in almonds?
Almonds has 20.3 g of total carbohydrates per 100 g, including 10.5 g of fiber and 4.7 g of sugars.
How much fat is in almonds?
Almonds contains 53.7 g of fat per 100 g, of which 4.4 g is saturated (22% of the Daily Value).
What vitamins and minerals does almonds contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin E (157% DV), copper (118% DV), Riboflavin (B2) (89% DV), magnesium (64% DV) and phosphorus (36% DV). The full list is in the vitamins and minerals table above.
How much sodium is in almonds?
100 g contains 195 mg of sodium, 8% of the 2,300 mg Daily Value.
Does almonds have the same nutrition not specified and cooked?
No. Per 100 g, almonds, lightly salted has 604 kcal, while almonds, honey roasted has 579 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707488. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.