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
About 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
|
Almonds 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
|
Almonds 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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