🥜 Nuts & Seedshigh proteinketo friendlyvegan
🥜 Calories in Almonds
Calorie-dense but nutrient-packed — nature's most balanced snack
Per 100g
579kcal
21g
Protein
22g
Carbs
50g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per Small handful almonds (28g) |
|---|---|---|
| Calories | 579kcal | 162kcal |
| Protein | 21g | 5.9g |
| Total Carbs | 22g | 6.2g |
| — of which Sugar | 4.4g | 1.2g |
| Total Fat | 50g | 14g |
| Dietary Fibre | 12.5g | 3.5g |
| Sodium | 1mg | 0mg |
Macro Breakdown
Protein21g (84 kcal)
Carbohydrates22g (88 kcal)
Fat50g (450 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium264mg
26% of daily reference intake
Iron3.7mg
26% of daily reference intake
Vitamin C0mg
0% of daily reference intake
Potassium733mg
21% of daily reference intake
Magnesium270mg
72% of daily reference intake
Zinc3.1mg
31% of daily reference intake
✅ Key Nutrition Facts
- •Highest vitamin E content of any nut — powerful antioxidant
- •12.5g fibre per 100g — excellent for digestive health
- •270mg magnesium per 100g — supports sleep, muscle function, and energy
- •Linked to reduced LDL cholesterol in multiple clinical trials
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 10 almonds (~14g) | 14g | 81 kcal | 2.9g |
| Small handful (28g / 1oz) | 28g | 162 kcal | 5.9g |
| 100g | 100g | 579 kcal | 21g |
| Quarter cup (35g) | 35g | 203 kcal | 7.4g |
Frequently Asked Questions
How many calories are in almonds?+
Almonds contain 579 calories per 100g. A typical small handful (28g / ~23 almonds) is approximately 162 calories. Due to their calorie density, portion control is important — but their fibre and protein content means a small serving goes a long way in curbing hunger.
How many almonds should I eat per day?+
A recommended daily serving is around 23–30 almonds (28g / 1oz), providing approximately 162 calories, 6g protein, 14g fat, and 3.5g fibre. Research suggests this amount is associated with cardiovascular benefits without excessive calorie intake.
Are almonds good for weight loss?+
Studies consistently show almond eaters do not gain weight despite their calorie density — likely because the combination of protein, fibre, and fat promotes satiety. Research also suggests that a portion of almond calories are not fully absorbed due to their cellular structure.
Compare with Similar Foods
Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.