1 ounce (medium) of Roasted Almonds (28 g) has 162 calories. That works out to 579 calories per 100 g. It contains 6.1 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 Roasted Almonds?

Roasted almonds are whole almonds heated in a pan or oven, often with their skins on. Roasting brings out their nutty aroma and gives them a crisp bite with a slightly oily finish. They’re eaten as a snack around the world, served alongside drinks, or chopped into salads, porridge and baked goods. In many Mediterranean and Middle Eastern kitchens, they also add crunch to rice dishes and sweets.

They offer a satisfying mix of mostly unsaturated fats, protein and fibre, along with vitamin E and magnesium. A small handful makes an easy snack; choose unsalted almonds if you want to keep the overall salt in a meal or snack lower.

Roasted Almonds Nutrition Facts

Selected: 100 g

579

KCAL / 100G

Carbs

21.7g

· 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%

Roasted Almonds Vitamins & Minerals

Vitamins

Vitamin E

25.6mg · 171% DV

1.01mg · 78% DV

Biotin

17µg · 57% DV

3.39mg · 21% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

481mg · 69% DV

Magnesium

270mg · 64% DV

How Nutritious Is Roasted Almonds?

Nutrient density

Very high

80/ 100

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

60/ 100

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.

Roasted Almonds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Roasted Almonds

To burn the 579 calories in 100 g:

🚶

143min

Walking (5 km/h)

🏃

59min

Running (8 km/h)

🚴

79min

Cycling

🏊

68min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Roasted Almonds Processed?

NOVA 2

Minimally Processed

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 Roasted Almonds Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Roasted 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

Roasted Almonds Fat Profile

SATURATED

3.8g

MONOUNSATURATED

31.6g

POLYUNSATURATED

12.3g

Compare Roasted Almonds

🥜vs🥜

Roasted Almonds vs Peanuts12 kcal more per 100 g

→🥜vs🥜

Roasted Almonds vs Walnut75 kcal fewer per 100 g

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Roasted Almonds vs AlmondSame calories per 100 g

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Roasted Almonds vs Sunflower seeds5 kcal fewer per 100 g

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Foods Similar to Roasted Almonds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Roasted Almonds

Are roasted almonds good for you?

Yes. Roasted almonds provide protein, fibre, unsaturated fats and vitamin E, making them a filling snack. Choose unsalted almonds more often if you want to limit sodium, and portion them out rather than eating straight from a large bag.

Are roasted almonds healthier than raw almonds?

Neither is automatically healthier. Roasting gives almonds a crunchier texture and deeper flavour, while raw almonds have a milder taste; both provide protein, fibre and fats. Added oil, salt or flavourings can make a particular roasted product less comparable.

How do you roast almonds at home?

Spread plain almonds in a single layer on a baking tray and roast them at a moderate oven temperature, stirring once or twice. Take them out when fragrant and lightly browned, then let them cool; they become crispier as they cool.

Do roasted almonds lose nutrients when heated?

Roasting can reduce some heat-sensitive nutrients, but roasted almonds still retain substantial protein, fibre and fat. The degree of change depends on the temperature and duration, so avoid very dark roasting if you want a milder flavour and less intense heat exposure.

Do roasted almonds cause weight gain?

Roasted almonds do not cause weight gain by themselves, but their energy density makes portions easy to overeat. A serving of about 28 g is a practical snack portion; measure it out if you tend to keep reaching into the bag.

How should you store roasted almonds after opening?

Keep roasted almonds in an airtight container in a cool, dry, dark place. Exposure to air, warmth and light can make their oils go stale faster; refrigerate or freeze them for longer storage, sealed well to keep out moisture and odours.

How can you tell if roasted almonds have gone rancid?

Rancid roasted almonds often smell like stale or old cooking oil and may taste bitter or unpleasant. Discard them if you notice those signs. Storing almonds tightly sealed and away from heat and sunlight helps slow rancidity.

Can you eat the skin on roasted almonds?

Yes, the thin brown skin on roasted almonds is edible, and there is no need to remove it. Skin-on almonds have a slightly more robust texture; peeled roasted almonds are simply a smoother, milder option.

Are salted roasted almonds bad for you?

Salted roasted almonds can fit into a balanced diet, but the added sodium can add up if you snack on them often. Choose unsalted roasted almonds when limiting salt, or compare the sodium content of different products.

Can dogs eat roasted almonds?

It is best not to give roasted almonds to dogs. Almonds are not a suitable regular treat for them, and whole nuts can be difficult to digest or pose a choking risk, especially for small dogs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026