FoodScore
0/ 100
Very goodnut seed· 1 oz (≈23 nuts)

Almonds (raw)

Almonds score very well at 84/100, primarily due to their rich nutrient profile, particularly high fiber and healthy fats.

  • Raw almonds are a minimally processed (NOVA 1) whole food, contributing to a healthy diet.
  • A 100g serving provides 12.5g of fiber, which is about 45% of the daily recommended intake.
  • They contain 21.2g of protein per 100g, making them a good plant-based protein source.
  • Almonds are very low in sodium (1mg) and contain no added sugar.
  • Rich in micronutrients, with 100g offering 64% DV for magnesium and 21% DV for calcium.
  • Scores +12 points above the nut seed category average (72/100 across 29 foods).
Fiber
12.5g
45% of Daily Value
Protein
21.2g
42% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Fiber (12.5g)+12
Protein (21.2g)+10
Micronutrients (Potassium, Calcium, Iron, Magnesium, Phosphorus, Zinc, Vitamin E, Riboflavin)+12
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-19
−
What holds it back
Saturated fat (3.8g)-1

Why it scores 84

Almonds achieve a strong FoodScore of 84/100, largely driven by their excellent nutritional density. They receive significant bonuses for their high fiber content, providing 12.5g per 100g, which is a substantial contribution to daily needs. The 21.2g of protein per 100g also earns a notable bonus, supporting muscle health and satiety. Almonds are particularly rich in essential micronutrients like magnesium (64% DV), calcium (21% DV), and iron (21% DV), which collectively add significant points. Their healthy fat profile, predominantly monounsaturated and polyunsaturated fats, further boosts their score. As a minimally processed whole food (NOVA 1), they gain additional points for being in their natural state. The only minor penalty comes from their 3.8g of saturated fat per 100g, which is a small deduction but doesn't significantly impact their overall high score. To score even higher, almonds would need to have a lower saturated fat content and potentially offer a wider range of vitamins like C or D, which they lack.

Health benefits

What the nutrients in almonds (raw) actually do for you, grounded in established dietary science.

Supports Heart Health

Almonds are beneficial for cardiovascular health due to their favorable fat profile and fiber content. They are rich in monounsaturated and polyunsaturated fats, which can help maintain healthy cholesterol levels. The 12.5g of fiber per 100g also plays a role in reducing LDL cholesterol. Additionally, almonds provide 733mg of potassium and 270mg of magnesium per 100g, both of which are important for blood pressure regulation. Including almonds as part of a balanced diet can contribute to overall heart well-being, but portion control is key due to their calorie density.

Aids Blood Sugar Management

The combination of fiber, protein, and healthy fats in almonds makes them an excellent food for blood sugar control. With 12.5g of fiber and 21.2g of protein per 100g, almonds help slow down the absorption of glucose into the bloodstream, preventing rapid spikes in blood sugar levels after meals. This effect is particularly beneficial for individuals managing diabetes or seeking to maintain stable energy levels. Furthermore, almonds have no added sugar, aligning with dietary recommendations for preventing and managing metabolic conditions. They can be a smart snack choice to help manage hunger and prevent overeating of high-glycemic foods.

Promotes Gut Health

Almonds are a good source of dietary fiber, providing 12.5g per 100g, which is crucial for a healthy digestive system. This fiber acts as a prebiotic, feeding beneficial gut bacteria and supporting a diverse gut microbiome. A healthy gut is linked to improved digestion, nutrient absorption, and even immune function. Regular consumption of fiber-rich foods like almonds can help prevent constipation and promote regularity. However, individuals new to high-fiber diets should increase intake gradually to avoid potential digestive discomfort.

Contributes to Weight Management

Despite being calorie-dense, almonds can support weight management due to their high protein and fiber content. The 21.2g of protein and 12.5g of fiber per 100g contribute to increased satiety, helping you feel full for longer and potentially reducing overall calorie intake. Research suggests that incorporating nuts into the diet does not necessarily lead to weight gain, and may even aid in weight loss when consumed in moderation as part of a balanced diet. The satiating effect of almonds can be a valuable tool for curbing cravings and managing portion sizes.

Strengthens Bones and Muscles

Almonds are a valuable source of several nutrients vital for bone and muscle health. They provide 269mg of calcium (21% DV) and 270mg of magnesium (64% DV) per 100g, both essential minerals for maintaining bone density and strength. Magnesium also plays a critical role in muscle function and nerve transmission. Furthermore, the 21.2g of plant-based protein supports muscle repair and growth, making almonds a good snack for active individuals. While not a primary source of Vitamin D, the combination of these minerals and protein makes almonds a supportive food for skeletal and muscular systems.

How to eat it

Almonds are a versatile and popular nut in the US diet, often enjoyed as a snack or incorporated into various dishes. They are typically consumed raw, roasted, or as almond butter or milk. A common serving size is about one ounce, or roughly 23 nuts. They pair well with both sweet and savory flavors, adding a nutty crunch and nutritional boost to meals and snacks.

Store raw almonds in an airtight container in a cool, dark place or refrigerate them to prevent rancidity and extend freshness.
Add a handful of raw almonds to your morning oatmeal, yogurt, or smoothie for added fiber and protein.
Use chopped almonds as a crunchy topping for salads, stir-fries, or roasted vegetables to boost micronutrient intake.
Make your own almond butter at home for a spread free from added sugars and unhealthy oils.
Pair almonds with fruit for a balanced snack that combines healthy fats with natural sugars.
Things to keep in mind

The most significant caution with almonds is nut allergies. Almonds are tree nuts and can cause severe allergic reactions in sensitive individuals, ranging from hives and swelling to anaphylaxis. For those without allergies, consuming very large quantities of almonds may lead to mild digestive discomfort due to their high fiber content, such as bloating or gas. However, at typical serving sizes, almonds are generally well-tolerated. There are no widely documented significant drug interactions or specific populations for whom almonds are contraindicated at normal consumption levels.

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Reader questions
Are raw almonds healthy?
Yes, raw almonds are considered very healthy, scoring 84/100 on FoodScore. They are a nutrient-dense whole food (NOVA 1) packed with fiber, protein, healthy fats, and essential minerals like magnesium and calcium. Their nutritional profile supports various aspects of health, including heart health and blood sugar management.
Are almonds good for weight loss?
Almonds can be beneficial for weight management when consumed in moderation. Their high fiber (12.5g/100g) and protein (21.2g/100g) content contribute to satiety, helping you feel full and potentially reducing overall calorie intake. While calorie-dense, studies suggest that including nuts in the diet does not necessarily lead to weight gain and may even support weight loss efforts.
Are almonds processed?
Raw almonds are classified as NOVA class 1, meaning they are unprocessed or minimally processed. This indicates they are in their natural state, with no added sugars, unhealthy fats, or artificial ingredients. This minimal processing contributes positively to their high FoodScore.
How can I incorporate almonds into my diet?
Almonds are incredibly versatile. You can enjoy them as a standalone snack, add them to oatmeal, yogurt, or smoothies, or sprinkle them over salads and stir-fries for extra crunch and nutrients. They can also be used to make homemade almond butter or flour for baking, offering a nutritious alternative to other ingredients.
What are good alternatives to almonds?
If you have an almond allergy or simply want variety, good alternatives include other nuts like walnuts, cashews, or pecans, which also offer healthy fats and protein. For a nut-free option, seeds such as sunflower seeds, pumpkin seeds, or chia seeds provide similar nutritional benefits, including fiber and micronutrients, and can be used in similar ways.
Do almonds help with heart health?
Yes, almonds are known to support heart health. They contain healthy monounsaturated and polyunsaturated fats, fiber, and minerals like potassium and magnesium, all of which contribute to maintaining healthy cholesterol levels and blood pressure. Regular, moderate consumption as part of a balanced diet can be a positive step for cardiovascular well-being.
Are almonds high in protein?
Yes, almonds are a good source of protein, providing 21.2g per 100g. This makes them an excellent option for increasing plant-based protein intake, supporting muscle repair, and contributing to satiety. For a snack, a one-ounce serving (about 23 nuts) offers around 6 grams of protein.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20