Almond Nutrition Facts: Calories, Macros & Health Benefits
Summary: Almond contains 579 calories, 21.2g protein, 21.6g carbs, and 49.9g fat per 23 pieces (28g). It is a source of saturated fat, calcium, iron.
Nutrition Facts — 23 pieces (28g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 579 kcal | 29% |
| Protein | 21.2g | 42% |
| Carbohydrates | 21.6g | 8% |
| Total Fat | 49.9g | 64% |
| Fiber | 12.5g | 45% |
| Sugar | 4.4g | -- |
| Saturated Fat | 3.8g | 19% |
| Sodium | 1.0mg | 0% |
| Calcium | 270.0mg | 21% |
| Iron | 733.0mg | 4072% |
| Magnesium | 3.1mg | 1% |
| Zinc | 481.0mg | 4373% |
| Vitamin C | 0.21mg | 0% |
| Vitamin A | 1.1mcg | 0% |
| Vitamin B6 | 3.6mg | 213% |
| Vitamin B12 | 0.14mcg | 6% |
| Folate | 44.0mcg | 11% |
| Vitamin E | 25.6mg | 171% |
Is Almond Good for You?
Almond provides 579 calories per 23 pieces (28g) with 21.2g protein, 21.6g carbohydrates, and 49.9g fat. It is a source of saturated fat (19% dv), calcium (21% dv), iron (4072% dv).
A nutrient-dense tree nut eaten raw, roasted, or used in cooking and baking. Rich in healthy fats, vitamin E, and magnesium.
Key Health Benefits of Almond
- Saturated Fat (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (4072% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (4373% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (213% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 21.2g protein per serving to support satiety and muscle maintenance.
How to Track Almond Nutrition with Gram
Use Gram to log almond and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in almond?
Almond contains 579 calories per 23 pieces (28g).
How much protein is in almond?
Almond provides 21.2g of protein per 23 pieces (28g).
How many carbs are in almond?
Almond has 21.6g of carbohydrates per 23 pieces (28g).
Is almond good for tracking nutrition?
Yes. Almond can be logged by calories, macros, and micronutrients in the Gram app.
How should I use almond in a meal plan?
Use Almond as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track almond and thousands of other foods with the Gram app.