Edible parts
Seed (kernel), as sold shelled or in-shell
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2423 kJ / 579 kcal | 29% |
| Protein | 21 g | 42% |
| Carbohydrate | 22 g | 8% |
| Natural sugars | 4.4 g | 5% |
| Fat | 50 g | 71% |
| Saturated fat | 3.8 g | 19% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 12.5 g |
| Monounsaturated fat | 31.55 g |
| Polyunsaturated fat | 12.33 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin E | 25.6 mg | 213% |
| Folate | 44 µg | 22% |
| Thiamin (B1) | 0.21 mg | 19% |
| Riboflavin (B2) | 1.14 mg | 81% |
| Niacin (B3) | 3.62 mg | 23% |
| Pantothenic acid (B5) | 0.47 mg | 8% |
| Vitamin B6 | 0.14 mg | 10% |
| Choline | 52.1 mg | — |
| Calcium | 269 mg | 34% |
| Iron | 3.7 mg | 26% |
| Magnesium | 270 mg | 72% |
| Potassium | 733 mg | 37% |
| Zinc | 3.1 mg | 31% |
| Copper | 1.03 mg | 103% |
| Manganese | 2.18 mg | 109% |
| Phosphorus | 481 mg | 69% |
| Selenium | 4 µg | 7% |
| Sodium | 1 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Nuts, almonds (USDA FDC SR Legacy 170567). Nutrients the row does not report are left blank.
Prep notes
Eaten raw or dry-roasted. Blanching removes the thin skin; mineral and vitamin E figures on this card are for the edible kernel per 100 g, not almond butter or almond drink. Soaking is a kitchen habit — the atlas row stays the nut as food data.
Season
Fresh harvest follows late-summer / autumn in producing regions.
Caution
Grocery sweet almond (Prunus dulcis). Not bitter almond / apricot-kernel guidance and not wild Prunus forage advice. Tree-nut allergen on the label.
Answer-ready
Almond (Prunus dulcis; ES almendra; SK mandľa) is the everyday sweet almond kernel. Thrive shows nutrition per 100 g with % NRV (UK) where a reference exists — food composition curiosity, not a medical score. Edible part covered here: the seed kernel.