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Nutritional Info: Nuts, almonds

The USDA reference number for this food is: 12061
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

Nutrition Facts

Serving Size: 1 cup, whole (143g or 5 oz)
 

Amount Per Serving

 

Calories

822
Calories from Fat 592
 

% Daily Value*

 

Total Fat

71g
109%
 
Saturated Fat 5g27%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

1mg
0%
 

Total Carbohydrate

31g
10%
 
Dietary Fiber 17g70%
 
Sugars 6g
 

Protein

30g
 
Vitamin A0% · Vitamin C0%
 
Calcium38% · Iron30%
 
*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

Almond Cheesecake
Almond Cheesecake

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Calories

Calories

Serving Size: 1 cup, whole (143g or 5 oz)
kcal*kjoules*RDI%
 
Total Calories822 kcal3440 kJ41%
 
from Carbs126.1 kcal527.69 kJ
 
from Fat591.5 kcal2474.89 kJ
 
from Protein105.3 kcal440.56 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 143 grams of Nuts, almonds


Vitamin Content

Vitamin Content

Serving Size: 1 cup, whole (143g or 5 oz)
AmountRDI%
 
Vitamin A 1.43 IU 0%
 
Vitamin B6 0.20449 mg 10%
 
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) 37.4946 mg 187%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.30173 mg 20%
 
Riboflavin 1.45002 mg 85%
 
Niacin 4.84055 mg 24%
 
Pantothenic Acid 0.67067 mg 7%
 
Folate 71.5 mcg 18%
 
Folate, Food 71.5 mcg 18%
 
Folate, DFE 71.5 mcg DFE 18%
 
Choline 74.503 mg ~
 
Betaine 0.715 mg ~
 
*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 143g (5.04 oz) of Nuts, almonds contains. Vitamin RDI for 143 grams of Nuts, almonds


Mineral Content

Mineral Content

Serving Size: 1 cup, whole (143g or 5 oz)
AmountRDI%
 
Calcium 377.52 mg 38%
 
Iron 5.3196 mg 30%
 
Magnesium 383.24 mg 96%
 
Phosphorus 692.12 mg 69%
 
Potassium 1008.15 mg 21%
 
Sodium 1.43 mg 0%
 
Zinc 4.4044 mg 29%
 
Copper 1.42428 mg 71%
 
Manganese 3.26755 mg 163%
 
Selenium 3.575 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 143g (5.04 oz) of Nuts, almonds contains. Mineral RDI for 143 grams of Nuts, almonds


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup, whole (143g or 5 oz)
AmountRDI%*
 
Protein30.3446g61%
 

Essential Aminos

 
Histidine0.79651 g114%
 
Isoleucine1.00386 g72%
 
Leucine2.12784 g78%
 
Lysine0.8294 g39%
 
Methionine0.21593 g
 
Phenylalanine1.6016 g
 
Threonine0.85514 g81%
 
Tryptophan0.30602 g109%
 
Valine1.16831 g64%
 

Non-essential Aminos

 
Arginine3.49778 g
 
Alanine1.46861 g
 
Aspartate4.16273 g
 
Cystine0.27027 g
 
Glutamate9.7383 g
 
Glycine2.10067 g
 
Hydroxyproline
 
Proline1.47576 g
 
Serine1.35564 g
 
Tyrosine0.64636 g
 
Methionine + Cystine† 0.4862 g 46
 
Phenylalanine + Tyrosine† 2.24796 g 214
 
* 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 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 143g (5.04 oz) of Nuts, almonds. 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 143g (5.04 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 143 grams of Nuts, almonds


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup, whole (143g or 5 oz)
AmountRDI%
 
Total Carbohydrates30.9881g10%
 
Dietary Fiber17.446g70%
 
Starch1.0582g
 
Sugars5.5627g
 
Sucrose5.148g
 
Glucose0.1716g
 
Fructose0.1287g
 
Lactose0g
 
Maltose0.0572g
 
Galactose0.0715g
 
~Data not available for tilde (~) items.
143g (5.04 oz) grams of Nuts, almonds contains 30.9881 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 143 grams of Nuts, almonds contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup, whole (143g or 5 oz)
AmountRDI%
 
Total Fat70.6706g109%
 
Total Omega-3 Fatty Acids0.00858g
 
Total Omega-6 Fatty Acids17.24723g
 
Total Trans Fatty Acids0.02431g
 
Total Trans-monoenoic Fatty Acids0.01716g
 
Total Trans-polyenoic Fatty Acids0.00715g
 

Total Saturated Fats (Bad Fats)

5.33533g27%
 
Arachidic Acid   [Eicosanoic Acid]0.01859g
 
Behenic Acid   [Docosanoic Acid]0.00286g
 
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]0.01001g
 
Myristic Acid   [Tetradecanoic Acid]0.00858g
 
Palmitic Acid   [Hexadecanoic Acid]4.35292g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.94094g
 
Tridecanoic Acid   [Tridecanoic Acid]0g
 

Total Monounsaturated Fat (Good Fats)

44.17127g
 
16:1 c0.33033g
 
16:1 t0.01716g
 
18:1 c43.77373g
 
18:1 t0g
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.0143g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.03575g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]43.77373g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.34749g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

17.2601g
 
18:2 CLAs0.00143g
 
18:2 i~
 
18:2 n-6 c,c17.23865g
 
18:2 t not further defined0.00715g
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.00858g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.00572g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]17.24723g
 
Linolenic Acid   [Octadecatrienoic Acid]0.00858g
 
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 in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 143 grams of Nuts, almonds
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 (143g or 5 oz)
Amount
 
Alcohol0g
 
Water6.721g
 
Ash4.2757g
 
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:

Nuts, almonds is an excellent source of Vitamin E (Alpha-tocopherol), Thiamin, 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 is a good source of Vitamin B6 and 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) 74
Low Cholesterol Diet 0
Low Sodium Diet 99
Low Glycemic Index Diet (e.g. South Beach Diet) 82
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 822 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 822 calories contained in 143g (5.04 oz)g of Nuts, almonds. 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 822 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 30 mins(330 cal/hr)
Light gardening/yard work2 hours 30 mins(330 cal/hr)
Golf (walking and carrying clubs)2 hours 30 mins(330 cal/hr)
Hiking2 hours 13 mins(370 cal/hr)
Amount of Vigorous exercise to burn 822 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 143g (5.04 oz) of Nuts, almonds

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Nuts, almonds" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 25 Feb 2017 http://skipthepie.org/nut-and-seed-products/nuts-almonds/

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