How Many Calories in Almonds? Nutrition Facts & Macros
A handful of almonds (28g) has 162 calories
Protein 5.9g · Carbs 6g · Fat 14g
Almonds are one of the most nutritious nuts available — packed with protein, fiber, healthy fats, and essential minerals. Whether you're snacking, adding them to meals, or tracking your macros, knowing the exact nutrition facts helps. Here's everything you need to know about almond calories and macros, based on USDA data. Raw almonds contain only about 4% water.
2423 kJ · per 100g · Water: 4.41 g
Calorie Calculator: Almonds
28 g Almonds contains 162 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 handful / 1 oz (28g) | 162 kcal | 5.9g | 6g | 14g |
| 1 cup whole (143g) | 828 kcal | 30.2g | 30.8g | 71.4g |
| 10 almonds (12g) | 69 kcal | 2.5g | 2.6g | 6g |
| 100 grams | 579 kcal | 21.2g | 21.6g | 49.9g |
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| Almonds | per 100g |
|---|---|
| Calories | 579 kcal |
| Protein | 21.15 g |
| Fat | 49.93 g |
| Carbs | 21.55 g |
| Fiber | 12.5 g |
| Sugar | 4.35 g |
| Sodium | 1 mg |
| Potassium | 733 mg |
| Magnesium | 270 mg |
| Phosphorus | 481 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.137 mg |
| Folate | 44 mcg |
| Water | 4.41 g |
Source: USDA FoodData Central (FDC ID: 170567) · Data verified April 2026
Variations
Roasted & salted almonds
607 kcal per 100g — slightly more than raw (579 kcal). Higher sodium (339mg vs 1mg). Roasting enhances flavor but slightly reduces some heat-sensitive nutrients. The calorie difference is small.
Frequently Asked Questions
How many calories are in almonds?
A handful of almonds (28g, about 23 almonds) contains approximately 162 calories. Per 100g, raw almonds have 579 calories. A cup of whole almonds (143g) has about 828 calories. Almonds are calorie-dense due to their high fat content (49.93g per 100g), but the fats are mostly heart-healthy monounsaturated.
How much protein is in almonds?
Almonds contain 21.15g of protein per 100g — one of the highest among nuts. A handful (28g) provides about 5.9g of protein. While not complete protein (low in methionine), combining with grains creates complete protein. Excellent plant-based protein source for vegetarians.
Are almonds good for weight loss?
Despite being calorie-dense (579 kcal per 100g), almonds can support weight loss. Their combination of protein (21g), fiber (12.5g), and healthy fats promotes strong satiety. Studies show people who eat almonds regularly don't gain weight because the fullness effect reduces other food intake. Key: portion control — stick to a handful (28g, 162 kcal).
How much fiber is in almonds?
Almonds have 12.5g of fiber per 100g — among the highest of any common food. A handful (28g) provides 3.5g of fiber. That's more fiber per serving than most fruits and vegetables. The fiber is mostly in the skin, so eat almonds with skin for maximum benefit.
How many almonds should I eat per day?
A recommended portion is about 23 almonds (28g, 162 kcal). This provides good protein, fiber, and healthy fats without excessive calories. Some studies suggest up to 42g daily for heart health benefits. Going beyond 50g daily adds significant calories (290+ kcal) with diminishing returns.
Almonds vs walnuts — what's the difference?
Almonds: 579 kcal, 21.2g protein, 12.5g fiber per 100g. Walnuts: 654 kcal, 15.2g protein, 6.7g fiber. Almonds have more protein and fiber, walnuts have more omega-3 fatty acids. Both are excellent nuts. Almonds are better for protein/fiber, walnuts for omega-3s.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Peanut Butter | 598 | 22.21g | 22.31g | 51.36g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
per 100g
Per 100g, almonds have 579 kcal with 21.15g protein and 12.5g fiber — one of the most nutrient-dense foods per calorie. A handful (28g, 162 kcal) provides more protein than an egg and more fiber than an apple.
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