Almonds: Calories, Nutrition & Healthier Swaps
579 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: medium salt: low fiber: high
Almonds bring unsaturated fat, protein, fiber, vitamin E and magnesium. They're calorie-dense: a 30 g handful is about 180 kcal.
Almonds nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 579 kcal | 174 kcal |
| Protein | 21 g | 6.3 g |
| Fat | 50 g | 15 g |
| incl. saturated | 3.8 g | 1.1 g |
| Carbohydrates | 9 g | 2.7 g |
| incl. sugars | 4.4 g | 1.3 g |
| Fiber | 13 g | 3.8 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Almonds: nutrition highlights
It has 3.8 g of fiber per serving — roughly 15% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, almonds gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's calorie-dense — 579 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One serving (handful, 30 g) is 174 kcal — roughly 57 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Almonds
There's no swap in our base that is clearly better at the same calories — almonds is already one of the better choices in its category.
More in nuts & seeds
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