Calories in almonds: 612 kcal per 100 g

Q: How many calories are in a portion of almonds?

A typical portion (30 g, a small handful) gives 184 kcal. Per 100 g the figure is 612 kcal.

Q: Is almonds high in vitamin E?

Yes. Almonds, flaked and ground have 24 mg vitamin E per 100 g, 200 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals do almonds have most of?

By share of the daily reference intake: vitamin E (24 mg, 200 %), biotin (0.064 mg, 128 %) and copper (1 mg, 100 %) per 100 g.

Q: Are almonds a good source of protein?

Almonds, flaked and ground have 21.1 g protein per 100 g, 13 % of the energy, which meets the UK threshold for “source of protein”.

What’s in a 30 g handful

More than half of a handful is fat; 1.3 g of it is saturated.

16.7 gFat

6.3 gProtein

2.1 gCarbohydrate

2.2 gFibre

1.3 gWater

1.4 gMinerals and the rest

16.7 gFat
6.3 gProtein
2.1 gCarbohydrate
2.2 gFibre
1.3 gWater
1.4 gMinerals and the rest

Above average for nuts and seeds

Almonds are 612 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Almonds612

Nuts and seeds average522

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per handful1.3 g

Salt, per handful0.01 g

Vitamins and minerals in almonds

Eleven of the 23 recorded reach the “high in” level. Vitamin E leads by a long way.

60 %

Vitamin E

7.2 mg in a 30 g handful

5th of 29 nuts and seeds

Vitamin E contributes to the protection of cells from oxidative stress.

Biotin0.0192 mg38 %

Copper0.3 mg30 %

Manganese0.51 mg26 %

Phosphorus165 mg24 %

Magnesium81 mg22 %

Also high in

A source of

None recorded

Vitamin A
Vitamin D
Vitamin C
Vitamin B12

Show all 23 with amounts

Vitamin E7.2 mg, 60 %

Biotin0.0192 mg, 38 %

Copper0.3 mg, 30 %

Manganese0.51 mg, 26 %

Phosphorus165 mg, 24 %

Magnesium81 mg, 22 %

Riboflavin (vitamin B2)0.23 mg, 16 %

Niacin (vitamin B3)2 mg, 12 %

Potassium234 mg, 12 %

Zinc0.96 mg, 9.6 %

Calcium72 mg, 9 %

Folate0.0144 mg, 7.2 %

Iron0.9 mg, 6.4 %

Thiamin (vitamin B1)0.06 mg, 5.7 %

Vitamin B60.05 mg, 3.2 %

Pantothenic acid (vitamin B5)0.13 mg, 2.2 %

Selenium0.0006 mg, 1.1 %

Chloride5.4 mg, 0.7 %

Iodine0.0006 mg, <1 %

Vitamin Anone recorded

Vitamin Dnone recorded

Vitamin Cnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What almonds don’t give you. And where to find it.

No recorded vitamin D or vitamin C, and only 3.6 % of the selenium reference intake per 100 g.

Vitamin D

0mgin almonds

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin almonds

Find it inCherries, West Indian2150 % per 100 g

Selenium

3.6%in almonds, per 100 g

Find it inKidney, pig, fried491 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Almonds against other nuts and seeds

Almonds come second for vitamin E here, just behind hazelnuts (kernel only).

25mg

24mg

13.9mg

12.8mg

10.1mg

7.2mg

Hazelnuts, kernel only+1 mg

Almonds, flaked and groundthis page

Pine nuts, kernel only−10.1 mg

Nuts, mixed−11.2 mg

Peanuts, kernel only, plain, unsalted−13.9 mg

Brazil nuts, kernel only−16.8 mg

All values per 100 g, from the same dataset. Differences are against almonds.

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Questions about almonds

The questions people ask about almonds, answered from the dataset.

How many calories are in a portion of almonds?

A typical portion (30 g, a small handful) gives 184 kcal. Per 100 g the figure is 612 kcal.

Is almonds high in vitamin E?

Yes. Almonds, flaked and ground have 24 mg vitamin E per 100 g, 200 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do almonds have most of?

By share of the daily reference intake: vitamin E (24 mg, 200 %), biotin (0.064 mg, 128 %) and copper (1 mg, 100 %) per 100 g.

Are almonds a good source of protein?

Almonds, flaked and ground have 21.1 g protein per 100 g, 13 % of the energy, which meets the UK threshold for “source of protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-870, Almonds, flaked and ground, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Snacks and nuts, 1989-1991; and Fatty Acid Supplement, 1998 (14-855). Selenium from Analysis of foods for Selenium 1994. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Sliced Almonds). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.