Plant Source
May lack some essential amino acids. Good to pair with variety.
Almonds (Whole)
Almonds (Whole) (Raw) contains 21.5g of protein per 100g, with 51.1g fat, 20.0g carbohydrates, and 626 calories. This makes it a good protein source. Source: USDA FoodData Central.
USDA FoodData Central #2346393 · Data as of Oct 2022 · All values per 100g
Nuts, almonds, whole, raw
High ProteinHigh Fiber
| Nutrient | Amount per 100g |
|---|---|
| Protein | 21.5 g |
| Calories | 626 kcal |
| Total fat | 51.1 g |
| Carbohydrates | 20.0 g |
| Saturated fat | 3.785 g |
| Fiber | 10.78 g |
| Sodium | 0 mg |
| Potassium | 732.8 mg |
How protein-efficient is Almonds (Whole)?
Protein Energy
Low Protein14%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
0.5
grams protein per 1g fat
High Fat. Contains nearly twice as much fat as protein.
Calories for 30g
875
calories
Very expensive. eating 875 calories for protein is like eating a whole meal's worth of energy.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Moderate"Contains moderate saturated fats."
Saturated Fat (Limit)3.785g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)42.5g / ~60g*
Beneficial fats. High source!
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
0mg
Electrolyte
Potassium
HIGH
732.8mg
Electrolyte
Magnesium
257.6mg
Recovery
Iron
3.741mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Compare Almonds (Whole)
See how Almonds (Whole) stacks up against other protein sources
Source: USDA FoodData Central
Verified: 2022-10-28