Nuts, almonds, dry roasted, without salt added
Whole food · Nut and Seed Products
Photo: Wikipedia
Dry-roasted almonds are whole almonds cooked without oil or salt, resulting in a deeply nutty, toasty flavor and a satisfying, crunchy snap. Their nutrition profile is powerhouse-level, delivering over 20 grams of protein and more than 50 grams of healthy fats per 100 grams, making them a dense source of energy and satiety.
Calorie split: 13% protein · 13% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People adore the intense, caramelized nuttiness that dry-roasting brings out, which is more pronounced than in raw almonds. Their incredible versatility makes them a staple for snacking, baking, and adding texture to both sweet and savory dishes.
⚠️ Watch-outs & how to enjoy it better
As a common tree nut, almonds are a major allergen and must be avoided by those with allergies. Their high calorie density means portion control is key for weight management. To enjoy mindfully, stick to a single handful (about 23 almonds) and pair them with a piece of fruit to balance the snack.
Key benefits
- Excellent source of plant-based protein
- Rich in monounsaturated fats for heart health
- High in dietary fiber for digestive health
- Provides essential minerals like magnesium and vitamin E
- A satisfying, crunchy snack that promotes fullness
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Almonds are not true nuts botanically; they are the seed of a fruit related to peaches and nectarines, and the almond tree is a member of the rose family.
Full nutrition (USDA data · scales with serving)
| Water | 2.4 g |
| Energy | 598 kcal |
| Energy | 2502 kj |
| Protein | 21.0 g |
| Total lipid (fat) | 52.5 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 21.0 g |
| Fiber, total dietary | 10.9 g |
| Total Sugars | 4.9 g |
| Sucrose | 4.8 g |
| Glucose | 0.01 g |
| Fructose | 0.01 g |
| Lactose | 0.00 g |
| Maltose | 0.09 g |
| Galactose | 0.00 g |
| Starch | 0.73 g |
| Calcium, Ca | 268 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 279 mg |
| Phosphorus, P | 471 mg |
| Potassium, K | 713 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 2.2 mg |
| Selenium, Se | 2.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 1.2 mg |
| Niacin | 3.6 mg |
| Pantothenic acid | 0.32 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 55.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 55.0 ug |
| Folate, DFE | 55.0 ug |
| Choline, total | 52.1 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 |
| Vitamin A, IU | 1.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 23.9 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.32 mg |
| Tocopherol, gamma | 0.72 mg |
| Tocopherol, delta | 0.09 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 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 13:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 3.3 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.70 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 33.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.26 g |
| MUFA 17:1 | 0.06 g |
| MUFA 18:1 | 32.8 g |
| MUFA 18:1 c | 32.7 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 13.0 g |
| PUFA 18:2 | 12.9 g |
| PUFA 18:2 n-6 c,c | 12.9 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 |
| Fatty acids, total trans | 0.01 g |
| TFA 18:1 t | 0.01 g |
| TFA 18:2 t not further defined | 0.00 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 4.0 mg |
| Campesterol | 4.0 mg |
| Beta-sitosterol | 122 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.59 g |
| Isoleucine | 0.74 g |
| Leucine | 1.5 g |
| Lysine | 0.56 g |
| Methionine | 0.15 g |
| Cystine | 0.21 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.45 g |
| Valine | 0.85 g |
| Arginine | 2.4 g |
| Histidine | 0.53 g |
| Alanine | 0.99 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 6.2 g |
| Glycine | 1.4 g |
| Proline | 0.96 g |
| Serine | 0.90 g |
| Hydroxyproline | 0.04 g |
FAQ
What's the difference between dry-roasted and oil-roasted almonds?
Dry-roasting uses hot air or dry heat, resulting in a more intense, pure nut flavor and a drier texture. Oil-roasting involves cooking in oil, which can add calories and sometimes a different mouthfeel, but may help seasonings adhere better.
Are dry-roasted almonds as healthy as raw almonds?
They retain most of their beneficial nutrients, including healthy fats, protein, and fiber. The primary difference is the slight loss of some heat-sensitive vitamins like vitamin E, but they remain a very healthy choice, especially compared to nuts roasted in oil or coated in sugar.
How should I store them to keep them fresh?
Store them in an airtight container in a cool, dark place like a pantry for up to 3 months. For longer storage, keep them in the refrigerator or freezer for up to a year to prevent the natural oils from going rancid.
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 5.98 kcal/g · 14% calories from protein · 10.9 g fiber · 4.9 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.