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Almonds Calories
High in vitamin E, healthy fats, protein, and magnesium
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 ounce (medium) of Almonds (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.
What is Almonds?
Almonds are the edible seeds of the almond tree, commonly sold whole with their skins on or blanched, and also sliced or ground. They’re eaten as a snack and used in baking, desserts, and savoury dishes.
Across the Mediterranean and beyond, you’ll find them in cakes, sauces, salads, and simple handfuls between meals. Their nutritional profile is rich in unsaturated fats, with protein, fibre, vitamin E, and magnesium; 100 g provides 21.2 g of protein. Because they’re energy-dense, a small handful makes a satisfying snack, especially paired with fruit or stirred into porridge.
Almonds Nutrition Facts
Selected: 100 g
579
KCAL / 100G
Carbs
21.6g
· 8% DV
Protein
21.2g
· 42% DV
Fat
49.9g
· 64% DV
Fiber
12.5g
· 45% 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%
Almonds Vitamins & Minerals
Vitamins
Vitamin E
25.6mg · 171% DV
B2
1.01mg · 78% DV
Biotin
17.5µg · 58% DV
B3
3.39mg · 21% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
481mg · 69% DV
Magnesium
270mg · 64% DV
How Nutritious Is Almonds?
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.
Almonds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Almonds
To burn the 579 calories in 100 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.
Is Almonds 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 Almonds Contain Allergens?
Contains these allergens:
Which Diets Is Almonds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Almonds Fat Profile
SATURATED
3.8g
MONOUNSATURATED
31.6g
POLYUNSATURATED
12.3g
Compare Almonds
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Frequently Asked Questions About Almonds
Are almonds good for you?
Yes, almonds are a nutritious snack, providing protein, fibre and mostly unsaturated fats. Choose plain almonds when you want to avoid added salt or sugar, and keep the portion in mind because they are energy-dense.
How many almonds should you eat a day?
There is no fixed daily number for everyone. A common serving is about 1 ounce, or roughly 23 almonds; use that as a practical portion rather than treating it as a required daily target.
Do almonds help with weight loss?
Almonds can fit into a weight-loss eating plan, especially when they replace a less filling snack. They are energy-dense, so eating large handfuls on top of your usual meals can work against your goal.
Are raw or roasted almonds healthier?
Both can be part of a healthy diet. Roasting changes almonds’ flavour and crunch, but the bigger difference in many products is added salt, oil or seasoning; choose plain versions if you want fewer extras.
Do you need to soak almonds before eating them?
No, soaking almonds is not necessary. It softens them and may make the skins easier to remove, but you can eat almonds without soaking them; soak only if you prefer the softer texture.
Can you eat almond skins?
Yes, almond skins are edible, so peeling them is optional. The skins add texture and contain fibre and plant compounds; blanch almonds in hot water when a recipe calls for smooth, skinless kernels.
How should you store almonds?
Store almonds in an airtight container in a cool, dark place, away from heat and moisture. For longer storage, refrigerate them; the cool temperature helps slow the oils in the nuts from turning rancid.
Do almonds go bad?
Yes, almonds can go rancid over time because they contain fat. Discard them if they smell sharply sour or paint-like, or taste bitter or stale. Airtight storage in a cool place helps them keep longer.
Can dogs eat almonds?
No, almonds are not a good treat for dogs. They are difficult for dogs to digest and can pose a choking risk, particularly for small dogs; salted or seasoned almonds add further unwanted ingredients.
Are almonds good for people with diabetes?
Almonds can be included in many diabetes meal plans, and their fibre, protein and fat make them different from sugary snacks. Keep portions modest, and follow your clinician’s advice if you use a personalised meal plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.