Calories in almonds
579 calories per 100g (100g)
Raw whole almonds contain 579 calories per 100g, making them one of the more calorie-dense snacks you'll find. A typical small handful (about 28g or 1 oz) delivers roughly 162 calories, along with 6g of protein, 14g of fat, and 3g of fiber. Despite their calorie count, almonds are nutrient-packed and easy to overconsume, so portion awareness goes a long way.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 almond (whole) | 1.2g | 7 |
| Small handful / 10 almonds | 14g | 81 |
| 1 oz (approx. 23 almonds) | 28g | 162 |
| ¼ cup (approx. 35 almonds) | 36g | 208 |
| ⅓ cup | 48g | 278 |
| ½ cup | 71g | 411 |
| 100g (USDA reference serving) | 100g | 579 |
Protein
21.5g
15% of calories
Carbs
20g
14% of calories
Fat
51.1g
79% of calories
How does this compare?
Among nut and seed products, raw almonds sit in the mid-to-high calorie range — comparable to cashews (~553 cal/100g) and pistachios (~560 cal/100g), but slightly lower than macadamia nuts (~718 cal/100g) and walnuts (~654 cal/100g). Where almonds stand out is their higher protein and fiber content relative to many other nuts, which can support satiety per calorie.
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- 1.
Measure by weight, not volume — nuts are irregular in shape, so a measuring cup can vary by 10–15g depending on how tightly they're packed. A kitchen scale gives you the most accurate calorie count.
- 2.
Pre-portion your servings into small bags or containers. The standard 1 oz (28g) serving is a practical benchmark and keeps you around 162 calories.
- 3.
Pair almonds with lower-calorie, high-volume foods like raw vegetables or fruit. This stretches the meal without dramatically increasing total calories.
- 4.
If you're using almonds in recipes (granola, baked goods, salads), weigh the total amount and divide by servings — it's easy to underestimate their caloric contribution in mixed dishes.
- 5.
Choose raw over roasted-and-salted varieties if calorie tracking is your goal — flavored almonds often have added oils and coatings that bump up calories and sodium.
Common Questions About Calories in almonds
How many calories are in 10 almonds?
10 whole raw almonds weigh approximately 14g and contain about 81 calories, along with roughly 3g of protein, 7g of fat, and 1.5g of fiber based on USDA data.
How many calories are in a 1 oz serving of raw almonds?
A 1 oz (28g) serving of raw whole almonds — about 23 almonds — contains approximately 162 calories, 6g of protein, 14g of fat, and 3g of fiber.
Are raw almonds high in calories?
Yes, raw almonds are calorie-dense at 579 calories per 100g, primarily due to their high fat content (51.1g/100g). However, their fat is largely unsaturated, and their 10.8g of fiber per 100g makes them more filling than many calorie-equivalent snacks.
How many almonds should I eat per day to manage calories?
A common portion used in nutrition research and on food labels is 1 oz (about 23 almonds / 28g), which provides 162 calories. This is a reasonable daily snack amount for most calorie budgets, but your ideal amount depends on your total daily calorie goals.