nuts-seeds

Nuts, almonds: Calories & Nutrition Facts

579calories per 100g

21.2g protein

21.6g carbs

49.9g fat

Almonds are a popular type of tree nut known for their unique flavor and versatility in cooking. With a rich nutritional profile, almonds provide a significant source of healthy fats, protein, and fiber. In every 100 grams, almonds contain 579 kcal, 21.2g of protein, 21.6g of carbohydrates, and a notable 49.9g of fat, alongside 12.5g of dietary fiber. This makes them a great addition to a variety of dishes, from salads to smoothies, or enjoyed as a nutritious snack. Their crunchy texture and slightly sweet taste complement both sweet and savory recipes.

Nutrition Facts

Per 100g serving

Calories	579 kcal
Protein	21.2g
Carbohydrates	21.6g
Fiber	12.5g
Sugar	—
Fat	49.9g
Sodium	1mg

Vitamins & Minerals

Calcium	269.0mg
Iron	3.7mg
Magnesium	270.0mg
Potassium	733.0mg
Zinc	3.1mg

Macronutrient Breakdown

14%

Protein

14%

Carbs

72%

Fat

Common Serving Sizes

Serving	Calories
1 ounce of almonds (28g)	162.32 cal
1/4 cup of almonds (35g)	202.65 cal

Diet Compatibility

paleovegandairy-freemediterraneanhigh-proteinvegetariangluten-free

Health Benefits of Nuts, almonds

High in healthy monounsaturated fats, which can support heart health.
A good source of plant-based protein, beneficial for muscle repair and growth.
Rich in dietary fiber, aiding in digestion and promoting satiety.
Contains antioxidants, such as vitamin E, which protect cells from oxidative stress.
May help regulate blood sugar levels due to their low glycemic index.

Frequently Asked Questions

What are the health benefits of eating almonds?

Almonds are rich in healthy fats, protein, fiber, and antioxidants, contributing to heart health and overall well-being.

How many calories are in a handful of almonds?

A handful of almonds, approximately 1 ounce (28g), contains about 162 calories.

Are almonds good for weight loss?

Almonds can be beneficial for weight loss due to their protein and fiber content, which promotes satiety.

Meals made with nuts, almonds on FoodCaloriesHub

Source: USDA FoodData Central, FDC ID 170567 (SR Legacy), retrieved 2026-03-13. Values are per 100g as published in that record. Consult a healthcare professional for personalized dietary advice.