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Almonds benefits come down to a dense nutrient package: a 1-ounce handful of about 23 raw almonds supplies roughly half the Daily Value for vitamin E, a quarter of the Daily Value for riboflavin, and useful amounts of fiber, magnesium, copper and manganese, with most of its fat unsaturated, according to USDA data. Controlled trials link eating almonds to modestly lower LDL cholesterol, and calorie studies suggest the body absorbs fewer calories from whole almonds than the label number implies. Below are the USDA almond nutrition facts, what the research actually measured, raw vs roasted almonds, and who needs to be careful.
Peptide Labs does not sell almonds or almond products. This article is general nutrition information, not medical advice.
Key Takeaways
- One ounce of raw almonds has about 164 calories, 6 grams of protein and 3.5 grams of fiber in USDA data.
- The same ounce covers about 48% of the Daily Value for vitamin E and 25% for riboflavin.
- Meta-analyses of controlled trials found small drops in LDL cholesterol; one 2025 analysis was funded by the almond industry.
- A USDA feeding study measured about 32% fewer usable calories from almonds than standard label math.
- Almonds are a major tree nut allergen, and most US raw almonds are pasteurized.
Almond nutrition per ounce
The table uses the USDA FoodData Central SR Legacy entry for raw almonds (FDC 170567), converted to a 1-ounce serving of 28 grams, about 23 whole kernels. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw almonds) | Per 1 oz (28 g) | % Daily Value |
|---|---|---|
| Calories | 164 | Not applicable |
| Protein | 6.0 g | 12% |
| Total fat | 14.2 g | 18% |
| Saturated fat | 1.1 g | 5% |
| Monounsaturated fat | 8.9 g | Not set |
| Carbohydrate | 6.1 g | 2% |
| Fiber | 3.5 g | 13% |
| Vitamin E | 7.3 milligrams | 48% |
| Riboflavin (vitamin B2) | 0.32 milligrams | 25% |
| Magnesium | 76 milligrams | 18% |
| Copper | 0.29 milligrams | 32% |
| Manganese | 0.62 milligrams | 27% |
| Phosphorus | 136 milligrams | 11% |
| Calcium | 76 milligrams | 6% |
| Iron | 1.1 milligrams | 6% |
Two things stand out. First, almonds are one of the richest everyday food sources of vitamin E, a fat-soluble antioxidant vitamin that is easy to fall short on with a low-fat diet. Second, the fat profile leans heavily toward monounsaturated fat, with only about a gram of saturated fat per ounce. Almonds also add plant protein and fiber, which is why they show up on our lists of protein foods, fiber-rich foods and magnesium sources. They are not a significant source of omega-3 fat; for that, see our guides to flaxseed and chia seeds.
Almonds benefits: what the research shows
Most almond research looks at blood lipids, because nuts are rich in unsaturated fat and fiber. The trials compare diets that include almonds with similar diets that do not, usually for a few weeks to a few months, in healthy adults or people with raised cardiovascular risk factors. Here is what the larger reviews found.
- 2019 meta-analysis (Lee-Bravatti and colleagues, Advances in Nutrition): 15 randomized trials with 534 participants. Almond diets lowered total cholesterol by about 11 milligrams per deciliter and LDL cholesterol by about 6, and body weight by about 1.4 kilograms on average, compared with control diets. HDL cholesterol also dipped slightly. Triglycerides, systolic blood pressure and C-reactive protein did not change. The authors said substantial differences between studies prevent firmer conclusions.
- 2025 meta-analysis (Musa-Veloso and colleagues, Nutrients): 48 almond-versus-control comparisons from 36 publications, 2,485 adults without heart disease. Almonds lowered LDL cholesterol, non-HDL cholesterol and apolipoprotein B, with no change in HDL. This analysis was funded by the Almond Board of California, which is worth knowing when you weigh it.
Put plainly, the evidence supports a small, consistent improvement in LDL cholesterol when almonds are part of a diet, often in place of other snacks. These are changes in a risk marker, not proof that almonds lower heart attack rates, and they do not replace cholesterol medicine or a conversation with your clinician about your numbers.
Almond calories: are they as high as the label says?
Almonds are energy-dense: about 164 calories per ounce raw and about 170 dry roasted in USDA data. But label calories are calculated with standard conversion factors, and nuts appear to be an exception. In a 2012 USDA controlled-feeding study (Novotny and colleagues, American Journal of Clinical Nutrition), 18 healthy adults ate weighed diets with and without almonds while researchers measured what their bodies absorbed. The almonds delivered about 129 calories per 28-gram serving, 32% less than the 168 to 170 calories predicted by the standard factors. The likely reason is that part of the fat stays locked inside the almond’s cell walls and is never digested.
A 2023 systematic review of 21 studies (Nikodijevic and colleagues, Advances in Nutrition, funded in part by nut industry groups) found the same pattern for several nuts, and found that processing matters: more energy was released from nut butters than roasted nuts, and from roasted than raw, and more from flour than chopped or whole nuts. So whole almonds are not calorie-free, but they may count for somewhat less than the label suggests, which may help explain why nut eaters in studies do not tend to gain weight.
Raw vs roasted almonds, almond butter and almond milk
The choice between raw vs roasted almonds matters less than what is added to them. USDA data for dry-roasted almonds show slightly more calories per ounce and similar vitamin E and magnesium. Salted versions add sodium (about 66 milligrams per ounce for one USDA entry), and honey-roasted or candied almonds add sugar. Almond butter keeps almond nutrition in spreadable form, at about 98 calories and 3.4 grams of protein per tablespoon, but check for added sugar, salt and oils.
| Form (USDA entry) | Serving | Calories | Protein | Notes |
|---|---|---|---|---|
| Raw almonds (170567) | 1 oz (28 g) | 164 | 6.0 g | Reference values above |
| Dry roasted, unsalted (170158) | 1 oz (28 g) | 170 | 5.9 g | Similar vitamin E and magnesium |
| Dry roasted, salted (168596) | 1 oz (28 g) | 170 | 5.9 g | About 66 milligrams sodium |
| Almond butter, unsalted (168588) | 1 tbsp (16 g) | 98 | 3.4 g | Check for added sugar and oil |
| Almond milk, unsweetened (174832) | 1 cup (262 g) | 39 | 1.0 g | Calcium is added; varies by brand |
Almond milk is a different food. A cup of unsweetened almond milk has only about a gram of protein in USDA data, and much of its calcium and vitamin E comes from fortification, so read the label rather than assuming it carries the nutrition of whole almonds.
Are raw almonds really raw?
Usually not in the strict sense. After two Salmonella outbreaks linked to raw almonds in 2001 and 2004, the USDA required almonds grown in California to be pasteurized starting September 1, 2007, with a process that cuts Salmonella at least 10,000-fold. Almonds labeled raw in US stores have generally been through this step, which is not the same as roasting.
Are almonds good for you? Who should be careful
For most people, yes: almonds are a nutrient-rich whole food that fits many eating patterns, including diets for people eating less on GLP-1 medicines who want more nutrition per bite (see our GLP-1 diet guide). A few cautions apply:
- Tree nut allergy: the FDA lists almond among the tree nuts it considers major food allergens. Anyone with a nut allergy should follow their allergist’s advice and read labels for almond flour, almond milk and marzipan.
- Portion awareness: almonds are easy to overeat straight from the bag; a measured handful makes the calorie count predictable.
- Added salt and sugar: flavored almonds can carry sodium or sugar that the plain nut does not.
Almonds also pair naturally with whole grains; our sibling guide to quinoa covers another plant food that shows up on many of the same lists.
Frequently Asked Questions
What are the main almonds benefits?
USDA data show almonds are rich in vitamin E, riboflavin, fiber, magnesium, copper and unsaturated fat. Controlled trials link them to modestly lower LDL cholesterol.
How many calories are in an ounce of almonds?
About 164 raw or 170 dry roasted in USDA data. A USDA feeding study measured about 129 usable calories per ounce-sized serving.
Are raw or roasted almonds healthier?
Nutrition is similar. The bigger difference is added salt, sugar or oil, so plain raw or dry-roasted almonds are the simplest choice.
Do almonds help with weight loss?
One meta-analysis found slightly lower body weight with almond diets, but results varied between studies. Almonds are still calorie-dense, so portions matter.
Is almond milk as nutritious as almonds?
No. Unsweetened almond milk has about a gram of protein per cup, and much of its calcium is added during processing.
Are almonds safe for people with nut allergies?
No. The FDA lists almond as a major tree nut allergen. Follow your allergist’s advice.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Walnuts Benefits: Nutrition Facts, ALA and What the Studies Show, Foods High in Magnesium: USDA Table of Seeds, Nuts, Beans and Greens, Vitamin E Supplement: Benefits, Risks and What Trials Found.