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Almonds calories and nutrition facts
100 grams of almonds contains 579 calories, with 21.2 g of protein, 21.6 g of carbohydrate and 49.9 g of fat. It provides 12.5 g of fiber and 4.4 g of sugar per 100 g. Most of its calories come from fat.
Almonds are the snack where "a handful" needs defining: 23 nuts is the standard ounce at around 165 calories, and pouring from the bag reliably beats that. Their fat is mostly unsaturated and their crunch is real hunger management. Buy them in the shell if you want a built-in eating-pace limiter.
Where the calories come from
Protein 14% Carbs 14% Fat 72%
How almonds compares
Per 100 g, against the closest nuts & seeds in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Almonds | 579 kcal | 21.2 g | 21.6 g | 49.9 g |
| Sunflower seeds | 584 kcal | 20.8 g | 20 g | 51.5 g |
| Sunflower seed kernels, roasted | 592 kcal | 20.1 g | 22.9 g | 51.3 g |
| Sesame seed, dried | 573 kcal | 17.7 g | 23.5 g | 49.7 g |
| Sesame seeds | 573 kcal | 17.7 g | 23.5 g | 49.7 g |
Nutrition facts for almonds
| Nutrient | Per 100 g | Per 1 oz (about 23 nuts) |
|---|---|---|
| Calories | 579 kcal | 162.1 kcal |
| Protein | 21.2 g | 5.9 g |
| Carbohydrate | 21.6 g | 6 g |
| Fat | 49.9 g | 14 g |
| Fiber | 12.5 g | 3.5 g |
| Sugar | 4.4 g | 1.2 g |
| Saturated fat | 3.8 g | 1.1 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for almonds — per 100 g and per portion.
Vitamins and minerals in almonds
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin E | 25.6 mg | 171% |
| Copper | 1 mg | 114% |
| Manganese | 2.2 mg | 95% |
| Riboflavin (B2) | 1.1 mg | 88% |
| Magnesium | 270 mg | 64% |
| Phosphorus | 481 mg | 38% |
| Zinc | 3.1 mg | 28% |
| Niacin (B3) | 3.6 mg | 23% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common almonds servings
How many calories in a portion of almonds — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, sliced (92 g) | 533 kcal | 20 g | 20 g | 46 g |
| 1 cup, ground (95 g) | 550 kcal | 20 g | 21 g | 47 g |
| 100 g (100 g) | 579 kcal | 21 g | 22 g | 50 g |
| 1 cup, slivered (108 g) | 625 kcal | 23 g | 23 g | 54 g |
| 1 cup, whole (143 g) | 828 kcal | 30 g | 31 g | 71 g |
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Related guides
Frequently asked questions
How many calories are in almonds?
Almonds has 579 calories per 100 grams. A typical serving of 1 oz (about 23 nuts) (28 g) has about 162.1 calories.
How much protein is in almonds?
Almonds contains 21.2 g of protein per 100 g, or about 5.9 g per 1 oz (about 23 nuts).
How much sugar is in almonds?
Almonds contains 4.4 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is almonds a good source of protein?
Almonds provides 21.2 g of protein per 100 g — about 14% of its calories come from protein.
How much fiber does almonds have?
Almonds has 12.5 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these almonds calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #170567 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
