Feast on the Planet Good for your family. Good for our future.

Almonds

Dried almonds (unblanched, unroasted)

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories579 kcal
  • Proteins21.2 g
  • Carbohydrates21.6 g
  • Fats49.9 g
  • Fiber12.5 g
  • Sodium0.001 g
  • Sugars4.35 g
  • CO₂ footprint230 g
Detailed nutrition enriched from Canadian Nutrient File — Nuts, almonds, dried, unblanched, unroasted

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 3.8 g19% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 269 mg27% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 3.71 mg17–27% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 119 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 270 mg87% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 481 mg69% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 733 mg21% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 1 mg<0.1% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 3.12 mg22–28% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 1.03 mg115% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 2.18 mg73% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 4.1 µg6.8% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 27 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 0 µg0% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 1 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 25.6 mg285% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 1 µg
  • Beta-tocopherol 0.23 mg
  • Gamma-tocopherol 0.64 mg
  • Delta-tocopherol 0.07 mg
  • Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.205 mg17% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 1.14 mg95% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 3.62 mg24% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 7.13 mg NE48% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.471 mg9.4% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.137 mg11% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 44 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 52.1 mg
  • Vitamin K (phylloquinone) 0 µg
  • Folic acid 0 µg
  • Naturally occurring folate 44 µg
  • Dietary folate equivalents 44 µg11% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 50 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0.015 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.003 g
  • Fatty acids, saturated, 16:0, hexadecanoic 3.08 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.704 g
  • Fatty acids, saturated, 20:0, eicosanoic 0.007 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 31.3 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 12.3 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.003 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, saturated, 22:0, docosanoic 0.001 g
  • Fatty acids, monounsaturated, 14:1, tetradecenoic 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.239 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0.005 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 31.6 g
  • Fatty acids, polyunsaturated, total 12.3 g
  • Fatty acids, saturated, 15:0, pentadecanoic 0 g
  • Fatty acids, saturated, 17:0, heptadecanoic 0.004 g
  • Fatty acids, saturated, 24:0, tetracosanoic 0 g
  • Fatty acids, monounsaturated, 16:1t, hexadecenoic 0.012 g
  • Fatty acids, monounsaturated, 18:1t, octadecenoic 0 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:2i, linoleic, octadecadienoic 0.003 g
  • Fatty acids, polyunsaturated, conjugated, 18:2 cla, linoleic, octadecadienoic 0.002 g
  • Fatty acids, monounsaturated, 24:1c, tetracosenoic 0 g
  • Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0.002 g
  • Fatty acids, monounsaturated, 16:1c, hexadecenoic 0.227 g
  • Fatty acids, monounsaturated, 18:1c, octadecenoic 31.3 g
  • Fatty acids, polyunsaturated, 18:2 c,c n-6, linoleic, octadecadienoic 12.3 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, monounsaturated, 17:1, heptadecenoic 0.013 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
  • Fatty acids, total trans-polyenoic 0.003 g
  • Fatty acids, saturated, 13:0 tridecanoic 0 g
  • Fatty acids, monounsaturated, 15:1, pentadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.003 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 4.35 g
Other compounds Additional compounds measured by CNF 33 nutrients
  • Sucrose 3.95 g
  • Glucose 0.17 g
  • Fructose 0.11 g
  • Lactose 0 g
  • Maltose 0.04 g
  • Alcohol 0 g
  • Moisture 4.41 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0.07 g
  • Betaine 0.5 mg
  • Tryptophan 0.211 g
  • Threonine 0.601 g
  • Isoleucine 0.751 g
  • Leucine 1.47 g
  • Lysine 0.568 g
  • Methionine 0.157 g
  • Cystine 0.215 g
  • Phenylalanine 1.13 g
  • Tyrosine 0.45 g
  • Valine 0.855 g
  • Arginine 2.47 g
  • Histidine 0.539 g
  • Alanine 0.999 g
  • Aspartic acid 2.64 g
  • Glutamic acid 6.21 g
  • Glycine 1.43 g
  • Proline 0.969 g
  • Serine 0.912 g
  • Total plant sterol 136 mg
  • Stigmasterol 4 mg
  • Campesterol 5 mg
  • Beta-sitosterol 130 mg
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Whole raw almonds with their brown skin, for snacking, baking and homemade almond butter or milk.

Cook with it

Recipes using this ingredient

Crispy Dark Chocolate Granola

10 min 30 min 30 min

Whole rolled oats bake into crisp clusters with toasted almonds, pumpkin seeds, and dark chocolate folded in after cooling. A modest amount of maple syrup brings the ingredients together without turning the jar into breakfast candy.

Chocolate-Yacon Almond Butter

10 min 12 min 25 min

A simple homemade almond butter blended until silky, then nudged into deeper territory with a little cocoa powder and yacon syrup at the end. It is rich, roasty, and far more interesting than another sad swipe of plain spread pretending to be a personality. Nutritionally, almonds bring healthy unsaturated fats, fiber, and plant protein, while the cocoa powder adds a darker edge and extra polyphenols. Using nuts as the star keeps the recipe plant-forward and aligned with an Eat-Lancet style way of eating: satisfying, practical, and lighter on the planet than dairy-heavy spreads.

Start a recipe with it Build your own recipe around Almonds and see its nutrition per serving.