Nuts, almonds, blanched
FDC 170568cup whole kernels (145 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 76 · +11 vs Nuts & seeds medianBlanched almonds, stripped of their skins, still carry the nutrient density of the whole nut: at 590 calories per 100 grams they score 76 of 100, a Strong result ranking 13 of 60 in Nuts & seeds, above the category median of 65. Vitamin E leads at 159% of the Daily Value, followed by magnesium at 64%, protein at 43%, and fiber at 35%, all in the excellent tier.
Blanched almonds are typically used in baking, ground into flour, or eaten as a snack, with a cup of whole kernels running about 145 grams. The honest caveat is calorie density: at 590 calories per 100 grams, a handful adds up quickly, so portion size matters more here than it would with a lower-calorie vegetable or fruit.
See how this score is calculated, build a plate around nuts, almonds, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 590 kcal | 30% |
| Total fat | 53 g | 67% |
| Saturated fat | 4 g | 20% |
| Cholesterol | 0 mg | 0% |
| Sodium | 19 mg | 1% |
| Carbohydrate | 19 g | 7% |
| Dietary fiber | 9.9 g | 35% |
| Sugars | 4.6 g | |
| Protein | 21 g | 43% |
| Potassium | 659 mg | 14% |
| Calcium | 236 mg | 18% |
| Iron | 3.3 mg | 18% |
| Magnesium | 268 mg | 64% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 24 mg | 159% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 856 kcal | 43% |
| Total fat | 76 g | 98% |
| Saturated fat | 5.7 g | 29% |
| Cholesterol | 0 mg | 0% |
| Sodium | 28 mg | 1% |
| Carbohydrate | 27 g | 10% |
| Dietary fiber | 14 g | 51% |
| Sugars | 6.7 g | |
| Protein | 31 g | 62% |
| Potassium | 956 mg | 20% |
| Calcium | 342 mg | 26% |
| Iron | 4.8 mg | 26% |
| Magnesium | 389 mg | 93% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 35 mg | 230% |
Source: USDA FoodData Central · Public domain
FDC 170568Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, safflower seed meal, partially defattedDensity 77 vs 76Seeds, breadnut tree seeds, driedDensity 80 vs 76Nuts, almondsDensity 80 vs 76Original analysis by NutriVerdict
In the kitchen and how to use it
Blanched almonds have had their brown skins removed by a quick dip in hot water, leaving a smooth, pale, slightly milder-tasting nut than the skin-on version. They're the standard choice for almond flour and almond paste since the lack of skin gives a finer, more uniform texture, and they're also used whole in marzipan, sliced for topping green beans or trout amandine, or ground into a smooth base for frangipane in pastries. Whole blanched almonds toast well in a dry skillet or oven, deepening their flavor before being tossed into salads, rice pilafs, or a snack mix.
Store blanched almonds in an airtight container; because they lack their protective skin they can turn rancid a bit faster than skin-on almonds, so keeping them in the refrigerator or freezer extends freshness for months. A cup of whole kernels (145g) runs 590 calories per 100g with 52.5g of fat, so portioning by the measuring cup rather than eating from the bag helps keep servings in check. They provide 159% of the Daily Value for vitamin E per 100g, along with 64% for magnesium, 43% for protein, and 35% for fiber, making them a dense way to add texture and these nutrients to a salad or oatmeal bowl in small amounts.
Frequently asked questions about nuts, almonds
How many calories are in blanched almonds?
A cup of whole blanched almond kernels (145g) works out to 590 calories per 100g, so portioning with a measuring cup helps manage intake.
Are blanched almonds a good source of vitamin E?
Yes, blanched almonds provide 159% of the Daily Value for vitamin E per 100g, one of the highest levels among nuts.
What's the difference between blanched and regular almonds?
Blanched almonds have had their brown skins removed with hot water, giving a smoother texture and milder flavor, and they're the standard choice for almond flour and marzipan.