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Almond (unsalted, raw) Calories
High in vitamin E, healthy fats, protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Almond (unsalted, raw) (28 g) has 162 calories. That works out to 579 calories per 100 g. It contains 6 g of carbs, 5.9 g of protein, 14 g of fat and 3.5 g of fiber. Its 7.2 mg of Vitamin E covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Almond (unsalted, raw) Nutrition Facts
Selected: 1 ounce (medium) · 28 g
162
KCAL / 28G
Carbs
6g
· 2% DV
Protein
5.9g
· 12% DV
Fat
14g
· 18% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 14% · Fat 72%
Almond (unsalted, raw) nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 1.06 g | 5% |
| Trans fat | 0 g | |
| Sodium | 0.28 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 3.5 g | 13% |
| Protein | 5.9 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 oz of Almond (unsalted, raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 162 kcal |
| 5 piece (extra small) | 6 g | 35 kcal |
| 1 tablespoon (small) | 8 g | 46 kcal |
| 10 piece (small) | 12 g | 69 kcal |
| 20 piece (medium) | 24 g | 139 kcal |
| 1 serving (medium) | 30 g | 174 kcal |
| 100 g | 100 g | 579 kcal |
| 1 cup (large) | 143 g | 828 kcal |
Calculated from 579 calories per 100 g.
Frequently Asked Questions About Almond (unsalted, raw)
Are almonds good for you?
Yes, almonds provide vitamin E, fibre, protein and mostly unsaturated fats. A small portion can make a satisfying snack or topping; because they are energy-dense, eating them by the handful straight from a large bag can add up.
Do almonds help with weight loss?
Almonds do not cause weight loss on their own, but their fibre, protein and fat can help make a snack more filling. They may fit into a weight-loss eating plan when used in place of a less filling snack.
How many almonds should you eat a day?
About a small handful, or 28 grams, is a practical daily portion for many people. Measure the portion rather than eating from the packet, since almonds are easy to overeat despite their small size.
Do you need to soak raw almonds?
No, raw almonds do not need to be soaked before eating. Soaking can soften them and make the skins easier to remove, but it does not make soaking essential; refrigerate soaked almonds and use them promptly.
Can you eat the skin on almonds?
Yes, almond skins are edible and do not need to be removed. They contribute fibre and plant compounds, while peeling is mainly a matter of preference or recipe texture; soaking can make the skins slip off more easily.
Are raw almonds healthier than roasted almonds?
Both raw and roasted almonds can be nutritious. Roasting changes their texture and flavour, while salted or oil-roasted versions may add ingredients; raw, unsalted almonds avoid those additions.
How should you store raw almonds?
Store raw almonds in an airtight container in a cool, dry, dark place to slow rancidity. For longer storage, keep them in the refrigerator or freezer; protect them from moisture and strong-smelling foods.
Do almonds raise blood sugar?
Almonds contain carbohydrates, but their fibre, protein and fat mean they affect blood sugar differently from sugary snacks. If you have diabetes, consider your portion and check how almonds fit with your own meals and glucose response.
Can you make almond milk from raw almonds?
Yes, you can make almond milk by soaking raw almonds, blending them with water and straining the mixture. Homemade almond milk is perishable, so refrigerate it and use it promptly; it will not have the same composition as whole almonds.
Why do some almonds taste bitter?
A strongly bitter almond may be a bitter almond rather than the sweet almonds normally sold for eating. Bitter almonds can contain amygdalin, which can release cyanide; do not eat unidentified or intensely bitter almonds.
Almond (unsalted, raw) Vitamins & Minerals
Vitamins
Vitamin E
7.17mg · 48% DV
B2
0.32mg · 25% DV
Biotin
4.76µg · 16% DV
B3
1.01mg · 6% DV
Minerals
Copper
0.28mg · 31% DV
Manganese
0.64mg · 28% DV
Phosphorus
135mg · 19% DV
Magnesium
76mg · 18% DV
Potassium ⭐
205mg · 6% DV
Sodium
0.28mg · 0% DV
Almond (unsalted, raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Almond (unsalted, raw)
To burn the 162 calories in 1 ounce (medium) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Almond (unsalted, raw)?
Raw, unsalted almonds are the edible seeds of the almond tree, enjoyed as a snack and used in both sweet and savoury cooking. Without roasting or added salt, they have a mild, subtly sweet flavour and a firm crunch. They’re easy to add to breakfast oats, salads and baked goods, or to eat by the handful between meals.
Almonds provide vitamin E, fibre, protein and mostly unsaturated fats, making them a filling choice in a small portion. Pair them with fruit or yoghurt for a simple snack, or chop them over porridge for extra crunch.
How Nutritious Is Almond (unsalted, raw)?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Almond (unsalted, raw) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Almond (unsalted, raw) Contain Allergens?
Contains these allergens:
Which Diets Is Almond (unsalted, raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Almond (unsalted, raw) Fat Profile
SATURATED
1.06g
MONOUNSATURATED
8.85g
POLYUNSATURATED
3.39g
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Nutrition data compiled from USDA FoodData Central and scientific sources.