60 %
Vitamin E contributes to the protection of cells from oxidative stress.
How many calories are in toasted almonds?
174kcal
in a 30 g handful
579 kcal per 100 g.
Source: UK CoFID 2021, record 14-897. Checked 5 October 2026.
15.8 gFat
6.3 gProtein
3.3 gFibre
60 %Daily vitamin E
What’s in a 30 g handful
More than half of a handful is fat, but only 1.2 g of that fat is saturated.
- 15.8 gFat
- 6.3 gProtein
- 1.8 gCarbohydrate
- 3.3 gFibre
- 0.72 gWater
- 2.2 gMinerals and the rest
About average for nuts and seeds
Almonds are 579 kcal per 100 g. The 38 nuts and seeds in this database average 522.
Almonds579
Nuts and seeds average522
High in fibre
10.9 g of fibre per 100 g; the UK “high fibre” line is 6 g.
Fibre, per handful3.3 g
Protein, per handful6.3 g
Vitamins and minerals in almonds
Eleven of the 23 reach the “high in” level, led by vitamin E.
Also high in
Only a trace
- Vitamin A
None recorded
- Vitamin D
- Vitamin K
- Vitamin C
- Vitamin B12
Show all 23 with amounts
Vitamin E7.2 mg, 60 %
Manganese0.67 mg, 33 %
Copper0.33 mg, 33 %
Biotin0.0147 mg, 29 %
Riboflavin (vitamin B2)0.36 mg, 26 %
Magnesium83.7 mg, 22 %
Phosphorus141 mg, 20 %
Niacin (vitamin B3)2.1 mg, 13 %
Potassium214 mg, 11 %
Calcium80.4 mg, 10 %
Zinc0.99 mg, 9.9 %
Folate0.0165 mg, 8.3 %
Iron1.1 mg, 8 %
Vitamin B60.04 mg, 3 %
Thiamin (vitamin B1)0.02 mg, 2.2 %
Pantothenic acid (vitamin B5)0.1 mg, 1.6 %
Selenium0.0006 mg, 1.1 %
Chloride5.4 mg, 0.7 %
Iodine0.0006 mg, <1 %
Vitamin Dnone recorded
Vitamin Knone 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”. A trace is shown as “trace” and never counts.
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
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Almonds against other nuts and seeds
Almonds come second for vitamin E here, just behind hazelnuts (kernel only).
25mg
23.9mg
13.9mg
12.8mg
10.1mg
7.2mg
Hazelnuts, kernel only+1.1 mg
Almonds, toastedthis page
Pine nuts, kernel only−10 mg
Nuts, mixed−11.1 mg
Brazil nuts, kernel only−16.7 mg
All values per 100 g, from the same dataset. Differences are against almonds.
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Questions about almonds
What the numbers say to the questions people actually search.
How many calories are in a portion of almonds?
A typical portion (30 g, a small handful) gives 174 kcal. Per 100 g the figure is 579 kcal.
Is almonds high in vitamin E?
Yes. Almonds, toasted have 23.9 mg vitamin E per 100 g, 199 % 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 (23.9 mg, 199 %), manganese (2.2 mg, 112 %) and copper (1.1 mg, 110 %) per 100 g.
Are almonds a good source of protein?
Almonds, toasted have 21 g protein per 100 g, 14 % 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 14-897, Almonds, toasted, published by Public Health England under the Open Government Licence v3.0. Main data references: USDA SR28, 2015. 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More nuts and seeds
From the same group, with calories per 100 g, and the foods with the most vitamin E.
