almonds Nutrition Facts
579 calories per 100g serving
Last updated:
Almonds are a nutrient-dense snack loaded with healthy monounsaturated fats, vitamin E, and magnesium. At 21.5g of protein per 100g, they're one of the highest-protein nuts, though their calorie density means portion awareness matters.
Protein
21.5g
15% of calories
Carbs
20g
14% of calories
Fat
51.1g
79% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 579 kcal |
| Protein | 21.5g |
| Total Carbohydrates | 20g |
| Total Fat | 51.1g |
| Dietary Fiber | 10.8g |
| Saturated Fat | 3.78g |
| Sodium | 0mg |
| Potassium | 733mg |
| Calcium | 254mg |
| Iron | 3.74mg |
Track almonds in your daily plan
Sunn logs meals via WhatsApp and keeps you on track with your calorie and macro goals.
Start your free trialalmonds for Your Goal
Weight Loss
Stick to a 30g serving (about 23 almonds, 170 cal) for a satiating snack. Studies show almond snackers tend to eat less at subsequent meals.
Muscle Gain
A calorie-dense way to boost intake — a handful adds 170+ calories with healthy fats and protein. Great between meals.
Maintenance
A daily handful of almonds supports heart health and provides a steady source of energy and essential minerals.
Meal Ideas with almonds
Did you know?
California produces about 80% of the world's almonds. It takes about 1 gallon of water to grow a single almond, making them one of the most water-intensive crops.
Snap a photo. Get instant macros.
Send any meal photo to Sunn on WhatsApp and get a detailed nutrition breakdown in seconds.
Take the free quizCommon Questions About almonds
How many calories are in almonds?
almonds contains 579 calories per 100g serving. It provides 21.5g of protein, 20g of carbs, and 51.1g of fat.
Is almonds good for weight loss?
Stick to a 30g serving (about 23 almonds, 170 cal) for a satiating snack. Studies show almond snackers tend to eat less at subsequent meals.
What pairs well with almonds?
Great pairings include: Almonds + dark chocolate chips + dried cranberries, Almonds + apple slices, Almond-crusted chicken breast. These combinations provide a balanced mix of macronutrients.