Healthy fats
Almonds
Almonds are the most fiber-dense common nut and the best vitamin E source in the store. A quarter-cup serving is around 200 calories, which is why they are worth portioning rather than grazing from the bag.
Organic upgrade priority
Residue data does not apply
- →Pesticide residue monitoring does not apply to this food in the same way.
Key numbers
- Nutrient density
- 85/100
- Per calorie, across the whole database
- Typical price
- $8.99
- per 16 oz bag · organic +39%
- Servings a week
- 4
- Per person, at typical purchase volume
What to look at instead
Pesticide residue monitoring does not apply to almonds the way it does to fresh produce. These are the measures that actually decide the purchase.
- Cost per serving
- $0.56
- Fiber per oz
- 3.5 g
- Highest of the common nuts
- Sodium — roasted salted
- ~95 mg per oz
- Raw or dry-roasted unsalted is 0
- Pasteurisation
- Required in the U.S.
- "Raw" U.S. almonds have been steam- or PPO-pasteurised since 2007
Nutrition
Per 1 oz, ~23 almonds (28 g).
164
calories
6 g
protein
3.5 g
fiber
0 mg
sodium
- Vitamin E 48% DV
- Magnesium 19% DV
- Fiber 13% DV
Buying and storing
- ◆Roughly a quarter of almond calories are not absorbed — the cell walls resist digestion. The label overstates what you actually get, in your favour.
- ◆Buy them raw and toast what you need. Pre-roasted nuts have usually been sitting in oil-permeable packaging for months.
Common questions
›Is almonds a healthy choice?
Almonds are the most fiber-dense common nut and the best vitamin E source in the store. A quarter-cup serving is around 200 calories, which is why they are worth portioning rather than grazing from the bag. A 1 oz, ~23 almonds (28 g) serving provides 164 calories, 6 g protein, and 3.5 g fiber, scoring 85/100 on nutrient density.
›Does almonds need to be organic?
Pesticide residue monitoring does not apply to almonds the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.
›What can I buy instead of almonds?
If the organic version is out of budget or the fresh price has spiked, Walnuts, Peanut butter cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.
Related foods
Walnuts
$10.99 / 16 oz bag · organic $14.49
Nutrition 87/100 · 4.3 g protein · 1.9 g fiber
Not applicablePeanut butter
$4.29 / 16 oz jar · organic $6.29
Nutrition 78/100 · 8 g protein · 2.6 g fiber
Not applicableChia seeds
$6.99 / 12 oz bag · organic $8.99
Nutrition 90/100 · 4.7 g protein · 9.8 g fiber
Not applicableExtra virgin olive oil
$12.99 / 25 oz bottle · organic $16.99
Nutrition 86/100 · 0 g protein · 0 g fiber
Not applicable