Calories in almonds.
579 kcal per 100 g.
Almonds are about half fat by weight, so a small 28 g handful (roughly 23 almonds) is about 165 kcal. They also bring 21 g of protein and 12 g of fiber per 100 g — dense, not empty.
Nuts, almonds · SR Legacy (2018-04) · USDA FDC 170567
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 579 kcal | 579 kcal |
| Protein | 21.2 g | 21.2 g |
| Carbohydrates | 21.6 g | 21.6 g |
| Fat | 49.9 g | 49.9 g |
| Fibre | 12.5 g | 12.5 g |
| Sugars | 4.35 g | 4.35 g |
| Saturated fat | 3.8 g | 3.8 g |
| Sodium | 1 mg | 1 mg |
| Salt (calculated from sodium) | 0.0025 g | 0.0025 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 25.6 mg | 25.6 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.21 mg | 0.21 mg |
| Riboflavin | 1.14 mg | 1.14 mg |
| Niacin | 3.62 mg | 3.62 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Folate, total | 44 ug | 44 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 733 mg | 733 mg |
| Calcium | 269 mg | 269 mg |
| Phosphorus | 481 mg | 481 mg |
| Magnesium | 270 mg | 270 mg |
| Iron | 3.71 mg | 3.71 mg |
| Zinc | 3.12 mg | 3.12 mg |
| Selenium | 4.1 ug | 4.1 ug |
| Iodine | Unknown | Unknown |
| Copper | 1.03 mg | 1.03 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Almonds are 579 kcal per 100 g and half of that weight is fat. Roasting drives off a little water and adds nothing unless the nuts were roasted in oil, which many are — check the packet, because dry-roasted and oil-roasted are different foods. Blanching removes the skin and with it some of the fibre. Grinding into flour changes the density enormously and the calories per gram not at all.
Logging this food
USDA is unusually helpful here: one almond is 1 g and 7 kcal, and an ounce is 23 kernels, 28 g and 164 kcal. Counting works. What does not work is the cup, which depends entirely on the cut — whole 143 g and 828 kcal, slivered 108 g and 625, sliced 92 g and 533, ground 95 g and 550. Weigh, or count, but do not scoop.
Swaps and alternatives
Cashews are 553 kcal per 100 g, pistachios 560, peanuts 567, walnuts 654. The spread across every nut here is barely 100 kcal per 100 g, so no nut is a saving on another. Pistachios in the shell are the one genuine trick: the shelling slows eating down, and 49 kernels is an ounce.