Calories in Almonds
Generic food Nuts and Seeds
Almonds contains 579 kcal per 100 g. A typical serving of 1 oz, 23 whole kernels (28.4 g) provides about 164 kcal.
Roughly 72% of its calories come from fat, with 14% from carbohydrates and 14% from protein (estimated with general energy factors).
That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).
100 g provides 171% of the Daily Value for Vitamin E, 115% of the Daily Value for copper and 95% of the Daily Value for manganese.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 579 kcal | |
| Total fat M | 49.9 g | 64% |
| Saturated fat C | 3.8 g | 19% |
| Trans fat C | 0.015 g | |
| Cholesterol M | 0 mg | 0% |
| Sodium M | 1 mg | 0% |
| Total carbohydrates C | 21.6 g | 8% |
| Dietary fiber M | 12.5 g | 45% |
| Total sugars ? | 4.4 g | |
| Protein M | 21.2 g | 42% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 25.6 mg | 171% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 0.21 mg | 17% |
| Riboflavin (B2) M | 1.1 mg | 88% |
| Niacin (B3) M | 3.6 mg | 23% |
| Pantothenic acid (B5) M | 0.47 mg | 9% |
| Vitamin B6 M | 0.14 mg | 8% |
| Folate (B9) C | 44 µg | 11% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 52.1 mg | 9% |
| Calcium M | 269 mg | 21% |
| Iron M | 3.7 mg | 21% |
| Magnesium M | 270 mg | 64% |
| Phosphorus M | 481 mg | 38% |
| Potassium M | 733 mg | 16% |
| Zinc M | 3.1 mg | 28% |
| Copper M | 1 mg | 115% |
| Manganese M | 2.2 mg | 95% |
| Selenium M | 4.1 µg | 7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 14%
- Fat 72%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein21.2 gin the top quarter of nut and seed products (median 16.1 g)
- Fiber12.5 gin the top quarter of nut and seed products (median 8.4 g)
- Sugars4.4 gabove the median for nut and seed products (median 4.2 g)
- Fat49.9 gabove the median for nut and seed products (median 48.8 g)
- Saturated fat3.8 gbelow the median for nut and seed products (median 5.6 g)
- Sodium1 mgin the lowest quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
- Water4.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 31.6 g |
|---|---|
| Polyunsaturated fat C | 12.3 g |
Sugars and starch (7)
| Starch M | 0.72 g |
|---|---|
| Sucrose M | 4 g |
| Glucose M | 0.17 g |
| Fructose M | 0.11 g |
| Lactose M | 0 g |
| Maltose M | 0.04 g |
| Galactose M | 0.07 g |
Amino acids (18)
| Tryptophan M | 0.21 g |
|---|---|
| Threonine M | 0.6 g |
| Isoleucine M | 0.75 g |
| Leucine M | 1.5 g |
| Lysine M | 0.57 g |
| Methionine M | 0.16 g |
| Cystine M | 0.22 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 0.45 g |
| Valine M | 0.86 g |
| Arginine M | 2.5 g |
| Histidine M | 0.54 g |
| Alanine M | 1 g |
| Aspartic acid M | 2.6 g |
| Glutamic acid M | 6.2 g |
| Glycine M | 1.4 g |
| Proline M | 0.97 g |
| Serine M | 0.91 g |
Individual fatty acids (42)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.003 g |
| Linoleic acid (omega-6, 18:2) C | 12.3 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.003 g |
| SFA 16:0 M | 3.1 g |
| SFA 18:0 M | 0.7 g |
| SFA 20:0 M | 0.007 g |
| MUFA 18:1 C | 31.3 g |
| PUFA 18:3 C | 0.003 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.001 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 C | 0.24 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.005 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0.004 g |
| SFA 24:0 M | 0 g |
| TFA 16:1 t M | 0.012 g |
| TFA 18:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.003 g |
| PUFA 18:2 CLAs M | 0.002 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.002 g |
| MUFA 16:1 c M | 0.23 g |
| MUFA 18:1 c M | 31.3 g |
| PUFA 18:2 n-6 c,c M | 12.3 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0.013 g |
| PUFA 20:3 M | 0 g |
| Fatty acids, total trans-monoenoic C | 0.012 g |
| Fatty acids, total trans-polyenoic C | 0.003 g |
| SFA 13:0 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (10)
| Beta-carotene M | 1 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 1 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.23 mg |
| Tocopherol, gamma M | 0.64 mg |
| Tocopherol, delta M | 0.07 mg |
Sterols (3)
| Stigmasterol M | 4 mg |
|---|---|
| Campesterol M | 5 mg |
| Beta-sitosterol M | 130 mg |
Other components (13)
| Water M | 4.4 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3 g |
| Theobromine Z | 0 mg |
| Energy C | 2,423 kJ |
| Vitamin A, IU ? | 2 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food M | 44 µg |
| Betaine M | 0.5 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Almonds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, coconut meat, dried (desiccated), creamed Dried or dry | 684 | 5.3 g | 21.5 g | 69.1 g |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded Dried or dry | 501 | 2.9 g | 47.7 g | 35.5 g |
| Nuts, almond butter, plain, without salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Nuts, chestnuts, japanese, boiled and steamed Cooked | 56 | 0.82 g | 12.6 g | 0.19 g |
| Nuts, chestnuts, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, almonds, honey roasted, unblanched Cooked | 594 | 18.2 g | 27.9 g | 49.9 g |
| Nuts, cashew butter, plain, with salt added | 609 | 12.1 g | 30.3 g | 53 g |
| Nuts, macadamia nuts, dry roasted, with salt added Cooked | 716 | 7.8 g | 12.8 g | 76.1 g |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked | 594 | 17.3 g | 25.4 g | 51.5 g |
| Nuts, mixed nuts, oil roasted, with peanuts, with salt added Cooked | 607 | 20 g | 21.1 g | 54 g |
| Nuts, almonds, oil roasted, lightly salted Cooked | 607 | 21.2 g | 17.7 g | 55.2 g |
| Nuts, almond butter, plain, with salt added | 614 | 21 g | 18.8 g | 55.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sunflower seeds, plain, unsalted | 582 | 19.3 g | 24.1 g | 49.8 g |
| Sunflower seeds, NFS | 582 | 19.3 g | 24.1 g | 49.8 g |
| Sunflower seeds, plain, salted | 575 | 19.1 g | 23.8 g | 49.2 g |
| Almonds, NFS | 598 | 21 g | 21 g | 52.5 g |
| Almonds, unroasted | 626 | 21.4 g | 20 g | 51.1 g |
| Mixed seeds | 580 | 22 g | 21.7 g | 49.6 g |
| Almonds, salted | 601 | 20.1 g | 20.2 g | 53.4 g |
| Almonds, flavored | 599 | 20.1 g | 20.1 g | 53.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Chia seeds, dried vs AlmondsAlmonds vs Walnuts, EnglishAlmonds vs Cashew nuts, rawFlaxseed vs Almonds
Frequently asked questions
How many calories are in almonds?
100 g of almonds has 579 kcal. 1 oz, 23 whole kernels (28.4 g): about 164 kcal. 1 almond (1.2 g): about 7 kcal. 1 cup, sliced (92 g): about 533 kcal.
Is almonds high in protein?
Almonds contains 21.2 g of protein per 100 g (42% of the 50 g Daily Value), or 6 g in 1 oz, 23 whole kernels (28.4 g). About 14% of its calories come from protein. Compared with other nut and seed products, that is among the highest quarter (median 16.1 g).
How many carbs are in almonds?
Almonds has 21.6 g of total carbohydrates per 100 g, including 12.5 g of fiber and 4.4 g of sugars.
How much fat is in almonds?
Almonds contains 49.9 g of fat per 100 g, of which 3.8 g is saturated (19% of the Daily Value).
What vitamins and minerals does almonds contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin E (171% DV), copper (115% DV), manganese (95% DV), Riboflavin (B2) (88% DV) and magnesium (64% DV). The full list is in the vitamins and minerals table above.
How much sodium is in almonds?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does almonds have the same nutrition not specified and dried or dry?
No. Per 100 g, almonds has 579 kcal, while nuts, coconut meat, dried (desiccated), creamed has 684 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170567. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Nuts, almonds". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.