64 %
Vitamin E contributes to the protection of cells from oxidative stress.
How many calories are in almonds?
166kcal
in a 30 g handful
554 kcal per 100 g.
Source: UK CoFID 2021, record 14-896. Checked 5 October 2026.
15 gFat
6.4 gProtein
3.8 gFibre
64 %Daily vitamin E
What’s in a 30 g handful
About a third of a handful is fat; 1.1 g of it is saturated.
- 15 gFat
- 6.4 gProtein
- 1.6 gCarbohydrate
- 3.8 gFibre
- 1.3 gWater
- 2 gMinerals and the rest
About average for nuts and seeds
Almonds are 554 kcal per 100 g. The 38 nuts and seeds in this database average 522.
Almonds554
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 handful1.4 g
Salt, per handful0 g
Vitamins and minerals in almonds
Eleven of the 23 recorded reach the “high in” level. Vitamin E leads by a long way.
Also high in
Only a trace
- Vitamin A
None recorded
- Vitamin D
- Vitamin K
- Vitamin C
- Vitamin B12
Show all 23 with amounts
Vitamin E7.7 mg, 64 %
Biotin0.0192 mg, 38 %
Manganese0.65 mg, 33 %
Copper0.31 mg, 31 %
Riboflavin (vitamin B2)0.34 mg, 24 %
Magnesium81 mg, 22 %
Phosphorus144 mg, 21 %
Niacin (vitamin B3)2.1 mg, 13 %
Potassium220 mg, 11 %
Calcium80.7 mg, 10 %
Zinc0.93 mg, 9.3 %
Iron1.1 mg, 8 %
Folate0.0132 mg, 6.6 %
Thiamin (vitamin B1)0.06 mg, 5.7 %
Vitamin B60.04 mg, 3 %
Pantothenic acid (vitamin B5)0.14 mg, 2.3 %
Selenium0.0012 mg, 2.2 %
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, vitamin C or vitamin A.
Vitamin D
0mgin almonds
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin almonds
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
Tracein almonds
Find it inLiver, calf, fried3152 % 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
Per 100 g, almonds have the most vitamin E of the 6 here, ahead of hazelnuts (kernel only).
25.6mg
25mg
13.9mg
12.8mg
10.1mg
7.2mg
Almonds, whole kernelsthis page
Hazelnuts, kernel only−0.6 mg
Pine nuts, kernel only−11.8 mg
Nuts, mixed−12.9 mg
Brazil nuts, kernel only−18.5 mg
All values per 100 g, from the same dataset. Differences are against almonds.
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Questions about almonds
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of almonds?
A typical portion (30 g, a small handful) gives 166 kcal. Per 100 g the figure is 554 kcal.
Is almonds high in vitamin E?
Yes. Almonds, whole kernels have 25.6 mg vitamin E per 100 g, 214 % 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 (25.6 mg, 214 %), biotin (0.064 mg, 128 %) and manganese (2.2 mg, 109 %) per 100 g.
Are almonds a good source of protein?
Almonds, whole kernels have 21.2 g protein per 100 g, 15 % 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 14-896, Almonds, whole kernels, 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.
More nuts and seeds
- Pecan nuts, kernel only689 kcal
- Trail mix432 kcal
- Barcelona nuts, Kernel only639 kcal
- Cashew nuts, kernel only, roasted and salted611 kcal
- Coconut, fresh351 kcal
- Melon seeds583 kcal
- All 38 nuts and seeds