Almonds Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 579

Calories from Fat 449

% Daily Value*

Total Fat 49.9g64%

Total Carbohydrate 21.6g8%

Dietary Fiber 12.5g45%

Sugars 4.4g9%

Protein 21.2g42%

Sodium 1mg0%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 21.2g

Carbs 21.6g

Fat 49.9g

Source: USDA FoodData Central.

100 g

579 kcal 21.2g protein 21.6g carbs 49.9g fat

1 oz / 23 almonds (28 g)

162 kcal 5.9g protein 6g carbs 14g fat

1/4 cup (36 g)

208 kcal 7.6g protein 7.8g carbs 18g fat

1 tablespoon (9 g)

52 kcal 1.9g protein 1.9g carbs 4.5g fat

Almonds FAQ

Is almonds good for weight loss?

Almonds support weight loss despite being calorie-dense (579 cal/100 g). Their combination of protein, fiber, and healthy fats promotes satiety. Studies show 30 g/day doesn't cause weight gain and may reduce belly fat.

Is almonds high in protein?

For a nut, yes. Almonds provide 21 g of protein per 100 g. A standard 30 g handful gives you about 6 g of protein. They're one of the highest-protein nuts available.

How many calories are in almonds?

Almonds have 579 calories per 100 g. A standard serving of 23 almonds (28 g) has about 164 calories, 14 g of fat, 6 g of protein, and 3.5 g of fiber.

How many almonds should I eat per day?

A recommended serving is 23 almonds (about 28-30 g). This provides healthy fats, protein, and fiber without excessive calories. Don't exceed 60 g unless you need extra calories.

Are almonds keto-friendly?

Yes. With only 3 g of net carbs per 28 g serving and high fat content, almonds are one of the best keto-friendly nuts. Almond flour is also a popular keto baking ingredient.

Are almonds good for your heart?

Yes. Almonds reduce LDL cholesterol, provide vitamin E (a powerful antioxidant), and contain magnesium for heart rhythm. Studies show daily almond consumption lowers cardiovascular disease risk.

Are raw or roasted almonds healthier?

Raw almonds retain slightly more nutrients. Dry-roasted are nearly identical. Avoid oil-roasted or salted varieties. Soaking raw almonds can improve digestibility and nutrient absorption.

Can almonds help lower cholesterol?

Yes. Eating 42-84 g of almonds daily can reduce LDL cholesterol by 5-10%. The monounsaturated fats and plant sterols in almonds actively lower bad cholesterol.

Are almonds good for skin?

Yes. Almonds are rich in vitamin E (26 mg per 100 g — 131% DV), which protects skin from UV damage and aging. The healthy fats also support skin hydration.

Do almonds have omega-3?

Almonds contain minimal omega-3. They're rich in omega-6 and monounsaturated fats instead. For omega-3 nuts, choose walnuts, which have significantly more.

Can I eat almonds before bed?

Yes. Almonds contain magnesium and tryptophan, which may improve sleep quality. A small handful (15-20 almonds) before bed provides sustained nutrition without disrupting sleep.

Are almond butter and whole almonds equally healthy?

Nutritionally, they're very similar. Whole almonds provide more satiety due to chewing and slower digestion. Almond butter is easier to overeat — measure your portions.