Almonds

Almonds – A Vegan Pantry Ingredient from Vegan Venue

Almonds are a vegan pantry ingredient that come in shelled and unshelled forms that we eat these nuts as a snack (sparingly) or use in some of our vegan recipes.

Almonds

Almonds

Almonds are tree nuts grow on a medium sized tree that is related to the peach, and like the peach, the almond tree produces beautiful pink or pinkish-white flowers. The almond tree is native to the Mediterranean, but it is now grown commercially in other areas of the world, such as California. Almonds have a high nutritional ratio to calories when compared to other nuts, but like all nuts, they are high in calories. See nutritional chart below.

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Nuts, almonds (1)

Scientific Name: Prunus dulcis

NDB No: 12061

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 cup, whole
——-
142.0 g
1 oz (24 whole kernels)
——-
28.350 g
Proximates
Water
g
5.25
4
0.124
7.455
1.488
Energy
kcal
578
0
 
820.760
163.863
Energy
kj
2418
0
 
3433.560
685.503
Protein
g
21.26
4
0.717
30.189
6.027
Total lipid (fat)
g
50.64
4
0.681
71.909
14.356
Carbohydrate, by difference
g
19.74
0
 
28.031
5.596
Fiber, total dietary
g
11.8
4
0.556
16.756
3.345
Sugars, total
g
4.80
4
0.236
6.816
1.361
Sucrose
g
4.54
4
0.222
6.447
1.287
Glucose (dextrose)
g
0.12
4
0.023
0.170
0.034
Fructose
g
0.00
4
0.000
0.000
0.000
Lactose
g
0.00
4
0.000
0.000
0.000
Maltose
g
0.14
4
0.000
0.199
0.040
Starch
g
0.73
4
0.085
1.037
0.207
Ash
g
3.11
4
0.019
4.416
0.882
Minerals
Calcium, Ca
mg
248
4
18.884
352.160
70.308
Iron, Fe
mg
4.30
4
0.206
6.106
1.219
Magnesium, Mg
mg
275
4
6.035
390.500
77.963
Phosphorus, P
mg
474
4
25.377
673.080
134.379
Potassium, K
mg
728
4
14.848
1033.760
206.388
Sodium, Na
mg
1
4
0.083
1.420
0.284
Zinc, Zn
mg
3.36
4
0.209
4.771
0.953
Copper, Cu
mg
1.110
4
0.076
1.576
0.315
Manganese, Mn
mg
2.535
4
0.034
3.600
0.719
Selenium, Se
mcg
4.4
4
3.549
6.248
1.247
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
4
0.000
0.000
0.000
Thiamin
mg
0.241
4
0.016
0.342
0.068
Riboflavin
mg
0.811
4
0.051
1.152
0.230
Niacin
mg
3.925
4
0.083
5.574
1.113
Pantothenic acid
mg
0.349
4
0.013
0.496
0.099
Vitamin B-6
mg
0.131
4
0.018
0.186
0.037
Folate, total
mcg
29
4
1.095
41.180
8.222
Folic acid
mcg
0
0
 
0.000
0.000
Folate, food
mcg
29
4
1.095
41.180
8.222
Folate, DFE
mcg_DFE
29
0
 
41.180
8.222
Vitamin B-12
mcg
0.00
0
 
0.000
0.000
Vitamin A, IU
IU
10
1
 
14.200
2.835
Vitamin A, RE
mcg_RE
1
1
 
1.420
0.284
Vitamin E
mg_ATE
26.179
4
1.337
37.174
7.422
Tocopherol, alpha
mg
25.87
4
1.345
36.735
7.334
Tocopherol, beta
mg
0.43
4
0.029
0.611
0.122
Tocopherol, gamma
mg
0.89
4
0.076
1.264
0.252
Tocopherol, delta
mg
0.25
4
0.046
0.355
0.071
Lipids
Fatty acids, total saturated
g
3.881
0
 
5.511
1.100
4:0
g
0.000
0
 
0.000
0.000
6:0
g
0.000
0
 
0.000
0.000
8:0
g
0.000
4
0.000
0.000
0.000
10:0
g
0.000
4
0.000
0.000
0.000
12:0
g
0.000
4
0.000
0.000
0.000
13:0
g
0.000
4
0.000
0.000
0.000
14:0
g
0.000
4
0.000
0.000
0.000
15:0
g
0.000
4
0.000
0.000
0.000
16:0
g
3.198
4
0.094
4.541
0.907
17:0
g
0.000
4
0.000
0.000
0.000
18:0
g
0.683
4
0.065
0.970
0.194
20:0
g
0.000
4
0.000
0.000
0.000
22:0
g
0.000
4
0.000
0.000
0.000
24:0
g
0.000
4
0.000
0.000
0.000
Fatty acids, total monounsaturated
g
32.155
0
 
45.660
9.116
14:1
g
0.000
4
0.000
0.000
0.000
16:1 undifferentiated
g
0.234
4
0.014
0.332
0.066
18:1 undifferentiated
g
31.921
4
0.656
45.328
9.050
20:1
g
0.000
4
0.000
0.000
0.000
22:1 undifferentiated
g
0.000
4
0.000
0.000
0.000
24:1 c
g
0.000
4
0.000
0.000
0.000
Fatty acids, total polyunsaturated
g
12.214
0
 
17.344
3.463
18:2 undifferentiated
g
12.214
4
0.633
17.344
3.463
18:3 undifferentiated
g
0.000
4
0.000
0.000
0.000
18:4
g
0.000
0
 
0.000
0.000
20:2 n-6 c,c
g
0.000
4
0.000
0.000
0.000
20:3 undifferentiated
g
0.000
4
0.000
0.000
0.000
20:4 undifferentiated
g
0.000
4
0.000
0.000
0.000
20:5 n-3
g
0.000
4
0.000
0.000
0.000
22:5 n-3
g
0.000
4
0.000
0.000
0.000
22:6 n-3
g
0.000
4
0.000
0.000
0.000
Cholesterol
mg
0
0
 
0.000
0.000
Phytosterols
mg
120
1
 
170.400
34.020
Stigmasterol
mg
4
1
 
5.680
1.134
Campesterol
mg
5
1
 
7.100
1.417
Beta-sitosterol
mg
111
1
 
157.620
31.469
Amino acids
Tryptophan
g
0.192
0
 
0.273
0.054
Threonine
g
0.678
0
 
0.963
0.192
Isoleucine
g
0.691
0
 
0.981
0.196
Leucine
g
1.469
0
 
2.086
0.416
Lysine
g
0.601
0
 
0.853
0.170
Methionine
g
0.188
0
 
0.267
0.053
Cystine
g
0.282
0
 
0.400
0.080
Phenylalanine
g
1.148
0
 
1.630
0.325
Tyrosine
g
0.530
0
 
0.753
0.150
Valine
g
0.799
0
 
1.135
0.227
Arginine
g
2.466
0
 
3.502
0.699
Histidine
g
0.592
0
 
0.841
0.168
Alanine
g
1.000
0
 
1.420
0.284
Aspartic acid
g
2.733
0
 
3.881
0.775
Glutamic acid
g
5.171
0
 
7.343
1.466
Glycine
g
1.468
0
 
2.085
0.416
Proline
g
0.968
0
 
1.375
0.274
Serine
g
1.005
0
 
1.427
0.285
Other
Caffeine
mg
0
0
 
0.000
0.000
Theobromine
mg
0
0
 
0.000
0.000

Footnotes:
1 Unroasted

USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

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