Calories in almonds
Almonds (raw) contains 579 calories per 100g, with 21.2g of protein, 49.9g of fat and 21.6g of carbohydrates. A serving of 1 oz, about 23 almonds (28g) comes to roughly 162 calories.
Calories by serving size
Based on 579 kcal per 100g (raw).
| 10 almonds (12g) | 69 kcal |
|---|---|
| 1 oz, about 23 almonds (28g) | 162 kcal |
| 1/4 cup (36g) | 208 kcal |
| 100g | 579 kcal |
Full nutrition facts
Per 100g, raw.
| Energy | 579 kcal |
|---|---|
| Protein | 21.2 g |
| Total fat | 49.9 g |
| Saturated fat | 3.8 g |
| Carbohydrate | 21.6 g |
| Sugars | 4.4 g |
| Fibre | 12.5 g |
| Sodium | 1 mg |
| Cholesterol | 0 mg |
| Potassium | 733 mg |
How this fits a day of eating
A 1 oz (28g) handful of about 23 almonds is roughly 162 calories, 8% of a 2,000 calorie day, with 6g of protein and 3.5g of fibre. Almonds are nutritious but very calorie-dense, so the same handful that feels like a light snack can quietly become two or three.
Portion almonds out rather than eating from the bag. Ten almonds are about 69 calories, which is an easy unit to count if you do not have a scale nearby.
Common questions
How many calories are in a handful of almonds?
A standard 1 oz serving of almonds weighs about 28g, roughly 23 whole nuts, and contains around 162 calories, 14g of fat, 6g of protein and 3.5g of fibre. A single almond is about 7 calories. A loose handful can easily be 40g or more, so counting or weighing them helps.
Are almonds good for weight loss?
Almonds can support weight loss in controlled portions. They provide protein, fibre and mostly unsaturated fat, which help with fullness, and research suggests that not all of the fat in whole almonds is absorbed, so real calorie intake is somewhat lower than label values. They are still calorie-dense, so measuring portions matters.
Do roasted almonds have more calories than raw almonds?
Only slightly. Dry roasting removes some water, so roasted almonds are about 598 calories per 100g compared with 579 for raw. Almonds roasted in oil are similar at around 607. Salt and flavourings add sodium but few calories, while honey-roasted or candied almonds contain added sugar.
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Nutrition values from USDA FoodData Central, FDC ID 170567, per 100g unless stated. Last reviewed 18 September 2026. Calorie needs vary by person.