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Nutritional Info: Nuts, almonds, dry roasted, without salt added

The USDA reference number for this food is: 12063
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Nuts, almonds, dry roasted, without salt added

Nutrition Facts

Serving Size: 1 cup whole kernels (138g or 4.9 oz)
 

Amount Per Serving

 

Calories

821
Calories from Fat 601
 

% Daily Value*

 

Total Fat

72g
111%
 
Saturated Fat 6g28%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

4mg
0%
 

Total Carbohydrate

29g
10%
 
Dietary Fiber 15g60%
 
Sugars 7g
 

Protein

29g
 
Vitamin A0% · Vitamin C0%
 
Calcium37% · Iron29%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Roasted Almonds
Roasted Almonds

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Calories

Calories

Serving Size: 1 cup whole kernels (138g or 4.9 oz)
kcal*kjoules*RDI%
 
Total Calories821 kcal3435 kJ41%
 
from Carbs119.1 kcal498.2 kJ
 
from Fat601.2 kcal2515.46 kJ
 
from Protein100.8 kcal421.95 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 138 grams of Nuts, almonds, dry roasted, without salt added


Vitamin Content

Vitamin Content

Serving Size: 1 cup whole kernels (138g or 4.9 oz)
AmountRDI%
 
Vitamin A 1.38 IU 0%
 
Vitamin B6 0.17526 mg 9%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 32.844 mg 164%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.11592 mg 8%
 
Riboflavin 1.33446 mg 78%
 
Niacin 4.90314 mg 25%
 
Pantothenic Acid 0.44436 mg 4%
 
Folate 73.14 mcg 18%
 
Folate, Food 73.14 mcg 18%
 
Folate, DFE 73.14 mcg DFE 18%
 
Choline 71.898 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 138g (4.87 oz) of Nuts, almonds, dry roasted, without salt added contains. Vitamin RDI for 138 grams of Nuts, almonds, dry roasted, without salt added


Mineral Content

Mineral Content

Serving Size: 1 cup whole kernels (138g or 4.9 oz)
AmountRDI%
 
Calcium 368.46 mg 37%
 
Iron 5.2854 mg 29%
 
Magnesium 387.78 mg 97%
 
Phosphorus 648.6 mg 65%
 
Potassium 982.56 mg 21%
 
Sodium 4.14 mg 0%
 
Zinc 4.554 mg 30%
 
Copper 1.5318 mg 77%
 
Manganese 3.19332 mg 160%
 
Selenium 3.174 mcg 5%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 138g (4.87 oz) of Nuts, almonds, dry roasted, without salt added contains. Mineral RDI for 138 grams of Nuts, almonds, dry roasted, without salt added


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup whole kernels (138g or 4.9 oz)
AmountRDI%*
 
Protein29.0628g58%
 

Essential Aminos

 
Histidine0.81006 g116%
 
Isoleucine0.9453 g68%
 
Leucine2.00928 g74%
 
Lysine0.8211 g39%
 
Methionine0.25806 g
 
Phenylalanine1.56906 g
 
Threonine0.92736 g88%
 
Tryptophan0.2622 g94%
 
Valine1.09296 g60%
 

Non-essential Aminos

 
Arginine3.37272 g
 
Alanine1.36758 g
 
Aspartate3.73704 g
 
Cystine0.38502 g
 
Glutamate7.07112 g
 
Glycine2.0079 g
 
Hydroxyproline
 
Proline1.3248 g
 
Serine1.37448 g
 
Tyrosine0.7245 g
 
Methionine + Cystine† 0.64308 g 61
 
Phenylalanine + Tyrosine† 2.29356 g 218
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Nuts, almonds, dry roasted, without salt added is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 138g (4.87 oz) of Nuts, almonds, dry roasted, without salt added. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 138g (4.87 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 138 grams of Nuts, almonds, dry roasted, without salt added


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup whole kernels (138g or 4.9 oz)
AmountRDI%
 
Total Carbohydrates29.256g10%
 
Dietary Fiber15.042g60%
 
Starch1.0074g
 
Sugars6.8034g
 
Sucrose6.5688g
 
Glucose0.0276g
 
Fructose0.0138g
 
Lactose0g
 
Maltose0.1932g
 
Galactose0g
 
~Data not available for tilde (~) items.
138g (4.87 oz) grams of Nuts, almonds, dry roasted, without salt added contains 29.256 grams of carbohydrates which is 10% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 138 grams of Nuts, almonds, dry roasted, without salt added contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup whole kernels (138g or 4.9 oz)
AmountRDI%
 
Total Fat71.829g111%
 
Total Omega-3 Fatty Acids0.01242g
 
Total Omega-6 Fatty Acids17.92068g
 
Total Trans Fatty Acids0.0138g
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

5.5614g28%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0.01518g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]4.57194g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.97566g
 
Tridecanoic Acid   [Tridecanoic Acid]0g
 

Total Monounsaturated Fat (Good Fats)

44.68854g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.07866g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]44.26212g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.34776g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

17.9331g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]17.92068g
 
Linolenic Acid   [Octadecatrienoic Acid]0.01242g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Nuts, almonds, dry roasted, without salt added in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 138 grams of Nuts, almonds, dry roasted, without salt added
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup whole kernels (138g or 4.9 oz)
Amount
 
Alcohol0g
 
Water3.4914g
 
Ash4.347g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Nuts, almonds, dry roasted, without salt added:

Nuts, almonds, dry roasted, without salt added is an excellent source of Vitamin E (Alpha-tocopherol), Riboflavin, Niacin, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Nuts, almonds, dry roasted, without salt added is a good source of Folate. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 0
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 76
Low Cholesterol Diet 0
Low Sodium Diet 98
Low Glycemic Index Diet (e.g. South Beach Diet) 82
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 821 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 821 calories contained in 138g (4.87 oz)g of Nuts, almonds, dry roasted, without salt added. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 821 calories
Stretching4 hours 34 mins(180 cal/hr)
Walking (3.5 mph)2 hours 56 mins(280 cal/hr)
Bicycling (<10 mph)2 hours 50 mins(290 cal/hr)
Dancing2 hours 29 mins(330 cal/hr)
Light gardening/yard work2 hours 29 mins(330 cal/hr)
Golf (walking and carrying clubs)2 hours 29 mins(330 cal/hr)
Hiking2 hours 13 mins(370 cal/hr)
Amount of Vigorous exercise to burn 821 calories
Weight lifting (vigorous effort)1 hour 52 mins(440 cal/hr)
Heavy yard work (chopping wood)1 hour 52 mins(440 cal/hr)
Basketball (vigorous)1 hour 52 mins(440 cal/hr)
Walking (4.5 mph)1 hour 47 mins(460 cal/hr)
Aerobics1 hour 43 mins(480 cal/hr)
Swimming (slow freestyle laps)1 hour 37 mins(510 cal/hr)
Running/jogging (5 mph)1 hour 24 mins(590 cal/hr)
Bicycling (>10 mph)1 hour 24 mins(590 cal/hr)
Exercise profile for 138g (4.87 oz) of Nuts, almonds, dry roasted, without salt added

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Nuts, almonds, dry roasted, without salt added" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 25 Mar 2017 http://skipthepie.org/nut-and-seed-products/nuts-almonds-dry-roasted-without-salt-added/

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