Calories in Almonds: Nutrition Facts & Serving Sizes
Per 1 cup (250g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Almonds are one of the most popular tree nuts in the world, known for their high protein, healthy fats, and exceptional micronutrient profile. Per 100g, almonds contain 614 calories, 21g of protein, 55.5g of fat, and 18.8g of carbs with 10.3g of fiber. The dominant fat type is monounsaturated at 32.4g per 100g, associated with heart health and sustained energy. Vitamin E is an outstanding 24.2mg per 100g, meeting the full daily requirement in a single large serving. Magnesium at 279mg per 100g is one of the highest concentrations found in any common whole food. Calcium comes in at 347mg per 100g, making almonds one of the best non-dairy calcium sources available. They are a staple snack in fitness and bodybuilding for good reason.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (16g) | 98.2 | 3.4g | 3g | 8.9g | 1.6g |
| 1 cup (250g) | 1535 | 52.5g | 47g | 138.8g | 25.8g |
| 100g | 614 | 21g | 18.8g | 55.5g | 10.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 614 | 31% |
| Protein | 21g | 42% |
| Total Fat | 55.5g | 71% |
| Saturated Fat | 6.6g | 33% |
| Total Carbohydrates | 18.8g | 7% |
| Dietary Fiber | 10.3g | 37% |
| Sugars | 6.3g | 13% |
| Sodium | 227mg | 10% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 6.6g | 2% |
| Calcium | 347mg | 27% |
| Iron | 3.5mg | 19% |
| Potassium | 748mg | 16% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 279mg | 66% |
| Phosphorus | 508mg | 41% |
| Zinc | 3.3mg | 30% |
| Selenium | 2.4mcg | 4% |
| Folate | 53mcg | 13% |
| Riboflavin (B2) | 0.9mg | 69% |
| Niacin (B3) | 3.2mg | 20% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Almonds
Almonds deliver a powerful combination of macronutrients and micronutrients that make them one of the most studied whole foods in nutrition science. The fat profile is built around monounsaturated fats at 32.4g per 100g, the same heart-healthy fat prominent in olive oil. These fats reduce LDL cholesterol and support cardiovascular health without spiking blood sugar.
Vitamin E at 24.2mg per 100g is the highest of any common nut. This fat-soluble antioxidant neutralizes free radicals generated during intense exercise, helping reduce muscle damage and supporting faster recovery. Magnesium at 279mg per 100g fuels ATP production, muscle contractions, and protein synthesis, all directly relevant to training performance.
Calcium at 347mg per 100g makes almonds useful for bone health, particularly for anyone avoiding dairy. Potassium at 748mg per 100g supports fluid balance and reduces muscle cramping. Iron at 3.5mg and zinc at 3.3mg per 100g contribute to oxygen transport, immune function, and hormone production.
The fiber at 10.3g per 100g slows digestion and promotes satiety, which is valuable for weight management. Studies consistently show that people who eat nuts regularly tend to maintain healthier body weights compared to those who avoid them, despite the high calorie density.
Dietary Considerations
Almonds are vegan, vegetarian, gluten-free, dairy-free, and paleo-friendly. With 18.8g of carbs and 10.3g of fiber per 100g, the net carbs are approximately 8.5g per 100g, which can fit into moderate low-carb or keto diets in controlled portions. A 28g serving (about 23 almonds) contains roughly 6g of carbs and 2.9g of fiber. Almonds are not safe for tree nut allergies. The high calorie density at 614 per 100g requires mindful portioning for weight loss goals. Raw and dry-roasted almonds without added salt or oil are the best choices for clean nutrition.
Daily Intake (100g)
100g of almond provides 31% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in almonds?
Almonds contain 614 calories per 100g. A standard 28g serving (about 23 almonds) contains approximately 172 calories. One tablespoon (16g) has about 98 calories.
Is almonds good for weight loss?
Almonds can support weight loss despite being calorie-dense. The protein, fat, and fiber combination keeps you feeling full. Research shows almond eaters often have better weight management outcomes, but portion control is essential given the 614 calories per 100g.
How much protein in almonds?
Almonds contain 21g of protein per 100g. A 28g serving provides about 5.9g of protein. They are one of the higher-protein nuts available.
Are almonds keto-friendly?
Almonds can fit into keto in moderated portions. With about 8.5g net carbs per 100g, a 28g serving has roughly 2.4g net carbs, which is manageable on a ketogenic diet.
How many almonds should I eat per day?
A common recommendation is about 23 almonds (28g) per day, which delivers around 172 calories, 6g of protein, and key micronutrients. Adjust based on your total calorie and macro targets.
Are almonds a good source of magnesium?
Yes. Almonds contain 279mg of magnesium per 100g, one of the highest amounts found in any common food. A 28g serving provides about 78mg, roughly 19% of the daily recommended intake.
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