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.
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 76