Nuts, almonds, oil roasted, without salt added
Whole food · Nut and Seed Products
Photo: Wikipedia
These are whole almonds, roasted in their own oil until golden and fragrant, with no added salt. They offer a deeply nutty, toasty flavor with a satisfyingly crisp crunch that gives way to a rich, buttery interior. Nutritionally, they are a powerhouse of healthy monounsaturated fats and plant-based protein, with over 10 grams of fiber per 100g.
Calorie split: 13% protein · 11% carbs · 76% fat
↓ Full nutrition💚 Why it's loved
People adore them for their intensely satisfying crunch and deep, roasted flavor that elevates both sweet and savory dishes. They are a beloved, portable snack and a versatile ingredient that adds texture and richness to everything from trail mix to salads.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, almonds must be avoided by those with tree nut allergies. Their high calorie density means portion control is key, and for some, the fiber content can cause digestive discomfort if eaten in large amounts. To enjoy mindfully, stick to a small handful (about 23 almonds) and pair them with a piece of fruit for a balanced snack.
Key benefits
- Excellent source of heart-healthy monounsaturated fats
- High in plant-based protein for satiety and muscle support
- Rich in dietary fiber, aiding digestion and fullness
- Provides key minerals like magnesium and vitamin E
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Almonds are not true nuts; they are the seeds of a fruit related to peaches and plums, and the almond 'shell' is actually the pit of that fruit.
Full nutrition (USDA data · scales with serving)
| Water | 2.8 g |
| Energy | 607 kcal |
| Energy | 2541 kj |
| Protein | 21.2 g |
| Total lipid (fat) | 55.2 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 17.7 g |
| Fiber, total dietary | 10.5 g |
| Total Sugars | 4.5 g |
| Sucrose | 4.4 g |
| Glucose | 0.04 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.14 g |
| Starch | 0.56 g |
| Calcium, Ca | 291 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 274 mg |
| Phosphorus, P | 466 mg |
| Potassium, K | 699 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.95 mg |
| Manganese, Mn | 2.5 mg |
| Selenium, Se | 4.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.78 mg |
| Niacin | 3.7 mg |
| Pantothenic acid | 0.23 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 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) | 26.0 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.42 mg |
| Tocopherol, gamma | 0.88 mg |
| Tocopherol, delta | 0.14 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 | 4.2 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 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 3.3 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.91 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 34.8 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 34.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 13.5 g |
| PUFA 18:2 | 13.5 g |
| PUFA 18:3 | 0.00 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 |
| Cholesterol | 0.00 mg |
| Phytosterols | 130 mg |
| Stigmasterol | 3.0 mg |
| Campesterol | 9.0 mg |
| Beta-sitosterol | 118 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 0.68 g |
| Isoleucine | 0.69 g |
| Leucine | 1.5 g |
| Lysine | 0.60 g |
| Methionine | 0.19 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.53 g |
| Valine | 0.80 g |
| Arginine | 2.5 g |
| Histidine | 0.59 g |
| Alanine | 1.00 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 5.2 g |
| Glycine | 1.5 g |
| Proline | 0.97 g |
| Serine | 1.0 g |
FAQ
What's the difference between oil-roasted and dry-roasted almonds?
Oil-roasted almonds are cooked in a small amount of oil, giving them a richer flavor and slightly smoother texture. Dry-roasted almonds are cooked with hot air, which can make them crunchier but sometimes drier.
Are oil-roasted almonds without salt a healthy snack?
Yes, in moderation. They are packed with beneficial fats, protein, and fiber, but are also calorie-dense. A small handful makes a nutritious, satisfying snack that supports heart health and helps manage hunger.
How should I store them to keep them fresh?
Store them in an airtight container in a cool, dark place for up to 3 months, or in the refrigerator for up to 6 months to prevent the natural oils from going rancid. You can also freeze them for up to a year.
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 6.07 kcal/g · 14% calories from protein · 10.5 g fiber · 4.5 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.