Almonds calories & macros
579 calories per 100 g · 162 calories per 1 oz, ~23 nuts (28 g). Almonds (raw).
Almonds are nutrient-dense and calorie-dense in equal measure: an ounce — about 23 nuts — is roughly 164 calories with 6 grams of protein, good fiber, and vitamin E. They make a genuinely satisfying snack, but the portion is small, and eating straight from a large bag is the classic way to blow through several hundred calories without noticing. Count them or pre-portion them.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 oz, ~23 nuts (28 g) |
|---|---|---|
| Calories | 579 | 162 |
| 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 |
Source: USDA FoodData Central #170567 (Nuts, almonds, raw). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Put almonds in context
- Work out your daily budget with the TDEE calculator or plan a cut with the calorie-deficit calculator.
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Frequently asked
How many calories in a handful of almonds?
An ounce of almonds (about 23 nuts, 28 g) has roughly 164 calories, 6 g of protein, and 3.5 g of fiber.
Are almonds good for weight loss?
In controlled portions, yes. They are filling and nutritious, but very calorie-dense, so pre-portioning an ounce beats snacking from the bag.