Nuts and Seeds
Nuts, almonds, dried, blanched, unroasted
Per 100 g of the edible portion · CNF 2026
590kcal per 100 g
21.4 gProtein
52.5 gFat
18.7 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 590 kcal2,468 kJ | — |
| Protein | 21.4 g | — |
| Fat | 52.5 g | 70% |
| of which saturated | 4 g | 20% |
| Monounsaturated fat | 33.4 g | — |
| Polyunsaturated fat | 12.4 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 18.7 g | — |
| of which sugars | 4.6 g | 5% |
| Fibre | 9.9 g | 35% |
| Sodium | 19 mg | 1% |
| Water | 4.5 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 659 mg | 19% |
| Calcium | 236 mg | 18% |
| Magnesium | 268 mg | 64% |
| Phosphorus | 481 mg | 38% |
| Iron | 3.3 mg | 18% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 114% |
| Selenium | 3.2 µg | 6% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 4 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 24 mg | 158% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.19 mg | 16% |
| Riboflavin (B2) | 0.71 mg | 55% |
| Niacin (B3) | 3.5 mg | 22% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 49 µg | 12% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy590 kcal · median 574 kcal
Protein21.4 g · median 15.5 g
Fibre9.9 g · median 8.8 g
Sugars4.6 g · median 4.3 g
Saturated fat4 g · median 5.3 g
Salt0.05 g · median 0.05 g
86% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Vitamin E24 mg · 158%
- Copper1 mg · 114%
- Magnesium268 mg · 64%
- Riboflavin (B2)0.71 mg · 55%
- Phosphorus481 mg · 38%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, almonds, toasted, unblanched589 kcal
- Coconut meat, desiccated, toasted592 kcal
- Seeds, sunflower seed kernels, oil roasted592 kcal
- Seeds, sunflower seed kernels, oil roasted, salt added592 kcal
- Nuts, cashew butter, plain587 kcal
- Seeds, sesame butter, from whole seed, paste587 kcal
- Nuts, almonds, honey roasted, unblanched, salt added594 kcal
- Nuts, mixed nuts, dry roasted with peanuts, salt added594 kcal
- Seeds, sesame butter, tahini, roasted and toasted kernels595 kcal
- Seeds, sunflower seed kernels, dried585 kcal
- Nuts, almonds, dry roasted, unblanched598 kcal
- Nuts, almonds, dry roasted, unblanched, salt added598 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.