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How Many Calories in Almonds?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 164 kcal | 6.0g |
| 100g | 579 kcal | 21.1g |
A almonds contains 579 calories per 100g. A typical a handful (28g) provides about 162 calories. Almonds is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Almonds Nutrition Facts
| Nutrient | Per 100g | Per serving (28g) |
|---|---|---|
| Calories | 579 kcal | 162 kcal |
| Protein | 21.1g | 5.9g |
| Carbohydrates | 21.6g | 6.0g |
| of which Sugars | 4.3g | 1.2g |
| Fat | 49.9g | 14.0g |
| of which Saturates | 3.8g | 1.1g |
| Fibre | 12.5g | 3.5g |
| Sodium | 1.0mg | 0mg |
| Potassium | 733.0mg | 205mg |
| Calcium | 269.0mg | 75mg |
| Iron | 3.7mg | 1.0mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 4.1µg | 1µg |
| Riboflavin (B2) | 1.1mg | 0.3mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (42% DV) — an excellent source
- High in fibre (45% DV) — an excellent source
- High in fat (64% DV) — an excellent source
- Low in sodium (0% DV)
- A good source of potassium (16% DV)
- High in calcium (21% DV) — an excellent source
- High in iron (21% DV) — an excellent source
- High in riboflavin (B2) (85% DV) — an excellent source
- Calories: 29% DV
- Protein: 42% DV
- Carbohydrates: 8% DV
- Fibre: 45% DV
- Fat: 64% DV
- Saturated fat: 19% DV
- Sodium: 0% DV
- Potassium: 16% DV
- Calcium: 21% DV
- Iron: 21% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 7% DV
- Riboflavin (B2): 85% DV
High-protein options alongside almonds
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Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does almonds fit your diet?
High-protein diets
At 21.1g of protein per 100g, almonds clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Almonds provides 12.5g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in almonds per 100g?
Almonds contains 579 calories per 100g, based on USDA reference data.
Is almonds high in calories?
A a handful of almonds (28g) has around 162 calories — roughly 8% of a 2,000-calorie daily intake.
Is almonds good for weight loss?
Almonds is fairly calorie-dense at 579 calories per 100g, so portion size matters when losing weight. A a handful provides about 162 calories.
How much protein is in almonds?
Almonds contains 21.1g of protein per 100g.
Is almonds a good source of fibre?
Yes — almonds provides 12.5g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does almonds compare to chocolate, dark, 60-69% cacao solids?
Almonds has 579 calories per 100g, close to chocolate, dark, 60-69% cacao solids at 579 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of almonds for 20g of protein?
With 21.1g of protein per 100g, you'd need roughly 95g of almonds to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to almonds by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Almonds (this page) | 579 kcal | 21.1g | 21.6g | 49.9g |
| Chocolate, Dark, 60-69% Cacao Solids | 579 kcal | 6.1g | 52.4g | 38.3g |
| Nuts, Cashew Nuts, Oil Roasted, without Salt Added | 580 kcal | 16.8g | 29.9g | 47.8g |
| Nuts, Mixed Nuts, Dry Roasted, with Peanuts | 580 kcal | 21.9g | 22.5g | 49.3g |
| Nuts, Cashew Nuts, Oil Roasted, with Salt Added | 581 kcal | 16.8g | 30.2g | 47.8g |
| Candies, Hershey'S Pot Of Gold Almond Bar | 577 kcal | 12.8g | 44.9g | 38.5g |
| Seeds, Sunflower Seed Kernels, Dry Roasted, without Salt | 582 kcal | 19.3g | 24.1g | 49.8g |
More kit for almonds tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.