Nutrition facts · Beans, nuts and seeds
Calories in Almonds
Almonds have 579 calories per 100 g, and a 1 oz serving (23 almonds, 28.4 g) has 164 calories. Most of those calories come from fat, at 49.9 g per 100 g, with protein (21.2 g) and carbs (21.6 g) making up the rest.
Calories come from: Carbs 14% · Fat 72% · Protein 14%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 579 kcal | 21.2 g | 21.6 g | 49.9 g |
| 1 oz (23 almonds) | 28.4 g | 164 kcal | 6 g | 6.1 g | 14.2 g |
| 1 almond | 1.2 g | 7 kcal | 0.3 g | 0.3 g | 0.6 g |
| 1 cup, whole | 143 g | 828 kcal | 30.2 g | 30.8 g | 71.4 g |
| 1 cup, sliced | 92 g | 533 kcal | 19.5 g | 19.8 g | 45.9 g |
Full nutrition (Per 100 g)
| Calories | 579 kcal |
|---|---|
| Protein | 21.2 g |
| Carbohydrates | 21.6 g |
| of which sugars | 4.4 g |
| Fiber | 12.5 g |
| Fat | 49.9 g |
| of which saturated | 3.8 g |
| Sodium | 1 mg |
What changes the calories
- Roasting almonds in oil adds the calories of the oil they absorb, while dry-roasted almonds stay close to raw.
- Flavored or coated almonds, such as honey-roasted or chocolate-covered, add calories from sugar and coatings.
- Portion habits matter a lot: eating straight from the bag makes it easy to have far more than one handful.
- A cup of sliced almonds weighs less than a cup of whole almonds, so the same cup measure gives fewer calories when sliced.
Tips for logging it accurately
- Weigh almonds on a kitchen scale when you can, since a handful can vary widely in size.
- If you don't have a scale, count them: one almond is about 7 calories, and 23 almonds make roughly a 1 oz serving.
- In BerryFit, pick the entry that matches the form you ate, such as plain, oil-roasted or flavored, and log toppings like almonds on salads or oatmeal separately.
Log Almonds in seconds
Snap a photo of your meal or search for Almonds in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 23 almonds?
23 almonds, about 1 oz or 28.4 g, have 164 calories. That serving has 6 g protein, 6.1 g carbs and 14.2 g fat.
How many calories are in one almond?
One almond (about 1.2 g) has around 7 calories.
How many calories are in a cup of almonds?
A cup of whole almonds (143 g) has 828 calories, while a cup of sliced almonds (92 g) has 533 calories, because sliced almonds pack less densely.
How much protein and fiber do almonds have?
Almonds have 21.2 g of protein and 12.5 g of fiber per 100 g. A 1 oz serving provides 6 g of protein.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Nuts, almonds, FDC ID 170567); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
