Almonds, lightly salted
Common food
Photo: Wikipedia
Lightly salted almonds are whole, roasted almonds with a delicate dusting of salt that amplifies their natural, buttery richness. The texture is satisfyingly crisp with a firm, meaty bite, giving way to a slightly sweet, nutty finish. Despite their indulgent taste, they are a dense source of plant-based protein and heart-healthy monounsaturated fats.
Calorie split: 13% protein · 13% carbs · 75% fat
↓ Full nutrition💚 Why it's loved
People love them for the perfect balance of savory salt and rich, nutty flavor, making them an incredibly satisfying and addictive snack. Their versatility is unmatched—they are a staple in trail mixes, a crunchy salad topper, and a portable, protein-packed energy boost.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, they are off-limits for those with tree nut allergies. The added salt means sodium intake should be monitored, especially for those on restricted diets. Their high calorie density (604 kcal/100g) can lead to overconsumption; stick to a small handful (about 23 almonds) as a portion. Soaking raw almonds can reduce phytic acid for some, but the primary caution is for allergies and sodium.
Key benefits
- Excellent source of plant-based protein (20g per 100g).
- High in fiber (10.5g per 100g) for digestive health and satiety.
- Rich in monounsaturated fats, which support heart health.
- Provides key minerals like magnesium, vitamin E, and manganese.
- The added salt can help replenish electrolytes after exercise.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
California produces about 80% of the world's almond supply, and nearly all commercial almonds in the U.S. are legally required to be pasteurized, even if sold raw.
Full nutrition (USDA data · scales with serving)
| Water | 2.3 g |
| Energy | 604 kcal |
| Protein | 20.2 g |
| Total lipid (fat) | 53.7 g |
| Carbohydrate, by difference | 20.3 g |
| Fiber, total dietary | 10.5 g |
| Total Sugars | 4.7 g |
| Calcium, Ca | 259 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 269 mg |
| Phosphorus, P | 455 mg |
| Potassium, K | 688 mg |
| Sodium, Na | 195 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 1.1 mg |
| Selenium, Se | 1.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 1.2 mg |
| Niacin | 3.5 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 53.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 53.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 50.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 23.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 3.5 g |
| SFA 18:0 | 0.77 g |
| Fatty acids, total monounsaturated | 33.2 g |
| MUFA 16:1 | 0.26 g |
| MUFA 18:1 | 32.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 13.7 g |
| PUFA 18:2 | 13.5 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Nuts, almonds, honey roasted, unblanched — USDA does not publish this profile for Almonds.
| Tryptophan | 0.28 g |
| Threonine | 0.57 g |
| Isoleucine | 0.68 g |
| Leucine | 1.2 g |
| Lysine | 0.52 g |
| Methionine | 0.18 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.87 g |
| Tyrosine | 0.55 g |
| Valine | 0.80 g |
| Arginine | 1.9 g |
| Histidine | 0.43 g |
| Alanine | 0.74 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 4.6 g |
| Glycine | 0.96 g |
| Proline | 0.98 g |
| Serine | 0.70 g |
FAQ
Are lightly salted almonds healthy?
Yes, they are a nutrient-dense food rich in protein, fiber, and healthy fats. The 'lightly salted' version adds some sodium, so portion control is key, but they remain a far healthier snack than most processed options.
How do they differ from roasted and salted almonds?
'Lightly salted' indicates a lower sodium content than standard 'salted' or 'roasted and salted' varieties, offering a milder salty taste that lets the almond flavor shine through.
Can I eat them if I'm watching my blood sugar?
Almonds have a very low glycemic index and their combination of protein, fat, and fiber helps slow digestion, making them an excellent snack for blood sugar management. The small amount of added salt does not affect blood sugar.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 6.04 kcal/g · 13% calories from protein · 10.5 g fiber · 4.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.