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Sweet almonds Calories
Rich in vitamin E, magnesium, and heart-healthy monounsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Sweet 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.
Sweet almonds 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%
Sweet almonds 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 Sweet almonds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 162 kcal |
| 1 piece (small) | 1.2 g | 7 kcal |
| 1 teaspoon (chopped) | 3 g | 17 kcal |
| 1 tablespoon (chopped) | 9 g | 52 kcal |
| 10 piece (small) | 12 g | 69 kcal |
| 23 piece (medium) | 28 g | 162 kcal |
| 1 serving (medium) | 30 g | 174 kcal |
| ½ cup (whole) | 57 g | 330 kcal |
| 1 cup (whole) | 95 g | 550 kcal |
| 100 g | 100 g | 579 kcal |
Calculated from 579 calories per 100 g.
Frequently Asked Questions About Sweet almonds
How many sweet almonds should you eat a day?
A typical serving of sweet almonds is about 28 grams, roughly a small handful. Portioning them out can make them easier to enjoy as a snack or add to meals without eating straight from the bag.
Are sweet almonds good for you?
Yes, sweet almonds are a nutrient-dense food, providing vitamin E, magnesium, fiber, and mostly monounsaturated fat. They work well as part of a varied diet, especially when you choose unsalted almonds rather than heavily seasoned ones.
Do sweet almonds need to be soaked before eating?
No, you do not need to soak sweet almonds before eating them. Soaking softens them and can make the skins easier to remove, but it has not been shown to make them substantially more nutritious. Refrigerate soaked almonds and use them promptly.
Can you eat the skin on sweet almonds?
Yes, the thin brown skin on sweet almonds is edible and safe to eat. If you want peeled almonds for a recipe, briefly blanch them in hot water, then slip the loosened skins off.
Are raw or roasted sweet almonds healthier?
Both raw and roasted sweet almonds can be nutritious. Dry roasting changes their flavor and texture, while oil-roasted or salted versions may add extra oil or sodium. Choose the preparation that suits your taste and recipe.
How should you store sweet almonds?
Store sweet almonds in an airtight container in a cool, dark, dry place. Heat, light, and air can make their oils turn rancid. If you will not use them soon, refrigeration helps preserve their flavor.
Can you freeze sweet almonds?
Yes, sweet almonds freeze well. Seal them in an airtight, freezer-safe container to protect them from moisture and odors, then take out only what you need. They can be thawed at room temperature before eating or cooking.
Are sweet almonds the same as bitter almonds?
No, sweet almonds are the familiar eating almonds, while bitter almonds contain compounds that can release cyanide. Do not eat raw bitter almonds; they are not interchangeable with sweet almonds in snacks or recipes.
Do sweet almonds raise blood sugar?
Sweet almonds are unlikely to cause a sharp blood-sugar rise on their own, and their fiber, protein, and fat slow digestion. If you have diabetes, account for your portion within your meal plan and follow your clinician’s advice.
Why do sweet almonds taste bitter or rancid?
Sweet almonds can develop a bitter, stale taste when their natural oils oxidize after exposure to air, warmth, or light. Discard almonds with a strong rancid smell, unpleasant flavor, or any sign of mold.
Sweet almonds Vitamins & Minerals
Vitamins
Vitamin E
7.18mg · 48% DV
B2
0.32mg · 25% DV
Biotin
4.76µg · 16% DV
B3
1.01mg · 6% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.61mg · 27% DV
Phosphorus
135mg · 19% DV
Magnesium
76mg · 18% DV
Potassium ⭐
205mg · 6% DV
Sodium
0.28mg · 0% DV
Sweet almonds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweet almonds
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 Sweet almonds?
Sweet almonds are the edible seeds of the almond tree, commonly eaten whole or used as an ingredient. Across the Mediterranean and beyond, they are enjoyed raw or roasted as a snack, added to breakfast bowls and salads, or ground into cakes, pastries and sauces. Almond butter and almond-based drinks are also popular in many places.
Their flavour is gently sweet and nutty, with a crisp bite; ground almonds give baking a rich, moist texture. They provide fibre, vitamin E, magnesium and mostly monounsaturated fat, making them nourishing but energy-dense. Pair a small handful with fruit for a satisfying snack, or use chopped almonds to add crunch to a meal.
How Nutritious Is Sweet almonds?
Nutrient density
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 Sweet 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 Sweet almonds Contain Allergens?
Contains these allergens:
Which Diets Is Sweet 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
Sweet almonds Fat Profile
SATURATED
1.06g
MONOUNSATURATED
8.83g
POLYUNSATURATED
3.45g
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Nutrition data compiled from USDA FoodData Central and scientific sources.