Calories in Nuts, almonds, oil roasted, lightly salted
Generic food Cooked Nuts and Seeds
Nuts, almonds, oil roasted, lightly salted contains 607 kcal per 100 g. A typical serving of 1 oz, 22 whole kernels (28.4 g) provides about 172 kcal.
Roughly 76% of its calories come from fat, with 13% from protein and 11% from carbohydrates (estimated with general energy factors).
That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).
100 g provides 173% of the Daily Value for Vitamin E, 107% of the Daily Value for manganese and 106% of the Daily Value for copper.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 607 kcal | |
| Total fat M | 55.2 g | 71% |
| Saturated fat ? | 4.2 g | 21% |
| Cholesterol Z | 0 mg | 0% |
| Sodium L | 143 mg | 6% |
| Total carbohydrates C | 17.7 g | 6% |
| Dietary fiber M | 10.5 g | 38% |
| Total sugars M | 4.6 g | |
| Protein M | 21.2 g | 42% |
| Vitamin C M | 0 mg | 0% |
| Vitamin E M | 26 mg | 173% |
| Vitamin K I | 0 µg | 0% |
| Thiamin (B1) M | 0.092 mg | 8% |
| Riboflavin (B2) M | 0.78 mg | 60% |
| Niacin (B3) M | 3.7 mg | 23% |
| Pantothenic acid (B5) M | 0.23 mg | 5% |
| Vitamin B6 M | 0.12 mg | 7% |
| Folate (B9) M | 27 µg | 7% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 52.1 mg | 9% |
| Calcium M | 291 mg | 22% |
| Iron M | 3.7 mg | 20% |
| Magnesium M | 274 mg | 65% |
| Phosphorus M | 466 mg | 37% |
| Potassium M | 699 mg | 15% |
| Zinc M | 3.1 mg | 28% |
| Copper M | 0.96 mg | 106% |
| Manganese M | 2.5 mg | 107% |
| Selenium I | 4.1 µg | 7% |
% 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 11%
- Fat 76%
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
- Protein21.2 gin the top quarter of nut and seed products (median 16.1 g)
- Fiber10.5 gin the top quarter of nut and seed products (median 8.4 g)
- Sugars4.6 gabove the median for nut and seed products (median 4.2 g)
- Fat55.2 gabove the median for nut and seed products (median 48.8 g)
- Saturated fat4.2 gbelow the median for nut and seed products (median 5.6 g)
- Sodium143 mgin the top quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
- Water2.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 34.8 g |
|---|---|
| Polyunsaturated fat ? | 13.5 g |
Sugars and starch (6)
| Starch M | 0.56 g |
|---|---|
| Sucrose M | 4.4 g |
| Glucose M | 0.04 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0.14 g |
Amino acids (18)
| Tryptophan M | 0.19 g |
|---|---|
| Threonine M | 0.68 g |
| Isoleucine M | 0.69 g |
| Leucine M | 1.5 g |
| Lysine M | 0.6 g |
| Methionine M | 0.19 g |
| Cystine M | 0.28 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 0.53 g |
| Valine M | 0.8 g |
| Arginine M | 2.5 g |
| Histidine M | 0.59 g |
| Alanine M | 1 g |
| Aspartic acid M | 2.7 g |
| Glutamic acid M | 5.2 g |
| Glycine M | 1.5 g |
| Proline M | 0.97 g |
| Serine M | 1 g |
Individual fatty acids (29)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 13.5 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 3.3 g |
| SFA 18:0 M | 0.91 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 34.6 g |
| PUFA 18:3 M | 0 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.22 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 20:3 M | 0 g |
| SFA 13:0 M | 0 g |
Carotenoids (8)
| Beta-carotene M | 1 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 1 µg |
| Carotene, alpha M | 0 µg |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta M | 0.42 mg |
| Tocopherol, gamma M | 0.88 mg |
| Tocopherol, delta M | 0.14 mg |
Sterols (4)
| Phytosterols M | 130 mg |
|---|---|
| Stigmasterol M | 3 mg |
| Campesterol M | 9 mg |
| Beta-sitosterol M | 118 mg |
Other components (9)
| Water M | 2.8 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3.1 g |
| Theobromine Z | 0 mg |
| Energy C | 2,540 kJ |
| Vitamin A, IU ? | 1 IU |
| Folate, food M | 27 µg |
| Betaine I | 0.5 mg |
Other forms of Nuts
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, coconut meat, dried (desiccated), creamed Dried or dry | 684 | 5.3 g | 21.5 g | 69.1 g |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded Dried or dry | 501 | 2.9 g | 47.7 g | 35.5 g |
| Nuts, almond butter, plain, without salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Nuts, chestnuts, japanese, boiled and steamed Cooked | 56 | 0.82 g | 12.6 g | 0.19 g |
| Nuts, chestnuts, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, almonds, honey roasted, unblanched Cooked | 594 | 18.2 g | 27.9 g | 49.9 g |
| Nuts, cashew butter, plain, with salt added | 609 | 12.1 g | 30.3 g | 53 g |
| Nuts, macadamia nuts, dry roasted, with salt added Cooked | 716 | 7.8 g | 12.8 g | 76.1 g |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked | 594 | 17.3 g | 25.4 g | 51.5 g |
| Nuts, mixed nuts, oil roasted, with peanuts, with salt added Cooked | 607 | 20 g | 21.1 g | 54 g |
| Nuts, almond butter, plain, with salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Nuts, chestnuts, japanese, dried Dried or dry | 360 | 5.3 g | 81.4 g | 1.2 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 |
|---|---|---|---|---|
| Seeds, sunflower seed kernels, dry roasted, with salt added Cooked | 612 | 21 g | 17.1 g | 56.1 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sunflower seed kernels, oil roasted, without salt Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) Cooked | 595 | 17 g | 21.2 g | 53.8 g |
| Seeds, sunflower seed kernels, toasted, with salt added Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed kernels, toasted, without salt Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed kernels, dry roasted, without salt Cooked | 582 | 19.3 g | 24.1 g | 49.8 g |
| Seeds, sunflower seed kernels from shell, dry roasted, with salt added Cooked | 546 | 19.3 g | 15.3 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 cooked nuts?
100 g of cooked nuts has 607 kcal. 1 oz, 22 whole kernels (28.4 g): about 172 kcal. 1 cup whole kernels (157 g): about 953 kcal.
Is cooked nuts high in protein?
Cooked nuts contains 21.2 g of protein per 100 g (42% of the 50 g Daily Value), or 6 g in 1 oz, 22 whole kernels (28.4 g). About 13% of its calories come from protein. Compared with other nut and seed products, that is among the highest quarter (median 16.1 g).
How many carbs are in cooked nuts?
Cooked nuts has 17.7 g of total carbohydrates per 100 g, including 10.5 g of fiber and 4.6 g of sugars.
How much fat is in cooked nuts?
Cooked nuts contains 55.2 g of fat per 100 g, of which 4.2 g is saturated (21% of the Daily Value).
What vitamins and minerals does cooked nuts contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin E (173% DV), manganese (107% DV), copper (106% DV), magnesium (65% DV) and Riboflavin (B2) (60% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked nuts?
100 g contains 143 mg of sodium, 6% of the 2,300 mg Daily Value.
Does nuts have the same nutrition cooked and dried or dry?
No. Per 100 g, nuts, almonds, oil roasted, lightly salted has 607 kcal, while nuts, coconut meat, dried (desiccated), creamed has 684 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168602. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.