Almonds

You don't absorb all the label fat — chewing misses some of the cell walls, by roughly a fifth.

1 plant point · counts for 30/week how much for 30 g protein →

	Energy	Protein	Carbs	Fiber	Fat
Per 100 g	579 kcal	21.1 g	21.6 g	12.5 g	49.9 g
Per 100 kcal	—	3.7 g	3.7 g	2.2 g	8.6 g
One ounce · 28 g	162 kcal	5.9 g	6.0 g	3.5 g	14.0 g

Where the calories come from

Also in 100 g

Total sugars	4.3 g
Saturated fat	3.8 g
Sodium	1 mg · 0% DV
Potassium	733 mg · 16% DV
Calcium	269 mg · 21% DV
Iron	4 mg · 21% DV
Magnesium	270 mg · 64% DV
Vitamin C	0.0 mg · 0% DV
Vitamin A (RAE)	0 mcg · 0% DV
Vitamin E (alpha-tocopherol)	25.6 mg · 171% DV
Folate (DFE)	44 mcg · 11% DV
Choline	52.1 mg · 9% DV
Vitamin B6	0.14 mg · 8% DV
Phosphorus	481 mg · 38% DV
Copper	1.03 mg · 114% DV
Potassium : sodium	733.0 : 1 · favorable
Linoleic acid (omega-6)	12.3 g · 103% of the 12 g AI

DV = FDA daily value for adults (21 CFR 101.9). A dash (—) means the USDA entry for this food does not report that nutrient — we leave it blank rather than estimate it. Values synced from USDA FoodData Central., entry 170567 Fiber sits inside the carbs figure.

142 gfor 30 g protein

821 kcalthose grams cost

12.5 gfiber per 100 g

Where it sits in the whole library

Protein vs energy Fiber vs energy What 100 calories buy

Rank within nuts & seeds

Fiber, in context

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