Almonds Nutrition Facts: Calories, Vitamins & Minerals
Almonds nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 579 kcal | 174 kcal |
| Energy (kilojoules) | 2,423 kJ | 727 kJ |
| Protein | 21 g | 6.3 g |
| Fat | 50 g | 15 g |
| incl. saturated | 3.8 g | 1.1 g |
| Total carbohydrates | 22 g | 6.5 g |
| incl. sugars | 4.4 g | 1.3 g |
| incl. fiber | 13 g | 3.8 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
579 kcal (2,423 kJ) per 100 g · P/F/C 21/50/22 g
Serving (handful, 30 g) — 174 kcal (727 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: medium salt: low fiber: high
Are almonds healthy?
Yes, with an eye on the portion. On their nutrient profile, almonds get grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Mostly unsaturated fat: saturated fat is 8% of the fat — 1.1 g per serving.
- Fiber: 3.8 g per serving — 15% of the 25 g a day the WHO recommends.
Against
- Calorie-dense: 579 kcal per 100 g — a serving (handful, 30 g) is already 174 kcal.
A typical serving (handful, 30 g) has 174 kcal, 6.3 g protein, 15 g fat and 6.5 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Almonds bring unsaturated fat, protein, fiber, vitamin E and magnesium. They're calorie-dense: a 30 g handful is about 180 kcal.
protein 15%fat 79%carbs 6%
Vitamins and minerals in almonds
Per 100 g, the standouts are vitamin E — 26 mg, 171% of the Daily Value (#2 of 16 in our nuts & seeds section); copper — 1 mg, 114% of the Daily Value; manganese — 2.2 mg, 95% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 30 g | % DV |
|---|---|---|---|
| Vitamin E | 26 mg | 7.7 mg | 51% |
| Thiamin (B1) | 0.21 mg | 0.06 mg | 5% |
| Riboflavin (B2) | 1.1 mg | 0.34 mg | 26% |
| Niacin (B3) | 3.6 mg | 1.1 mg | 7% |
| Vitamin B6 | 0.14 mg | 0.04 mg | 2% |
| Folate (B9) | 44 mcg | 13 mcg | 3% |
| Potassium | 733 mg | 220 mg | 5% |
| Calcium | 269 mg | 81 mg | 6% |
| Magnesium | 270 mg | 81 mg | 19% |
| Phosphorus | 481 mg | 144 mg | 12% |
| Iron | 3.7 mg | 1.1 mg | 6% |
| Zinc | 3.1 mg | 0.94 mg | 9% |
| Copper | 1 mg | 0.31 mg | 34% |
| Manganese | 2.2 mg | 0.65 mg | 28% |
| Selenium | 4.1 mcg | 1.2 mcg | 2% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Nuts, almonds” (FDC ID 170567, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Almonds calories by weight, 20–150 g
30 g of almonds has 174 calories and 50 g has 290. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 116 | 4.2 / 10 / 4.3 | 2.5 |
| 30 g — typical serving | 174 | 6.3 / 15 / 6.5 | 3.8 |
| 50 g | 290 | 11 / 25 / 11 | 6.3 |
| 100 g | 579 | 21 / 50 / 22 | 13 |
| 150 g | 869 | 32 / 75 / 32 | 19 |
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Portion → calories and macros
Pick a food and a portion.
Almonds: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Almonds | 579 | 21 / 50 / 22 |
| Roasted salted almonds | 600 | 21 / 53 / 19 |
| Almond butter | 614 | 21 / 56 / 19 |
How much movement is one serving?
A 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.
Almonds: swaps and alternatives
No need to swap: almonds already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 4.4 g (red is over 22.5 g), saturated fat 3.8 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 30 g, a typical serving of almonds.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Almonds | A | 174 | 6.3 | 3.8 |
| Peanuts | A | 170 | 7.8 | 2.6 |
| Pistachios | A | 169 | 6 | 3.2 |
| Hazelnuts | A | 188 | 4.5 | 2.9 |
Almonds vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Flax Seeds | 534 | 18 / 42 / 29 |
| Cashews | 553 | 18 / 44 / 30 |
| Pumpkin Seeds | 559 | 30 / 49 / 11 |
| Almonds | 579 | 21 / 50 / 22 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Walnuts | 654 | 15 / 65 / 14 |
FAQ
How many calories are in 100 g of almonds?
100 g of almonds has 579 calories, with 21 g protein, 50 g fat and 22 g carbohydrates (13 g fiber).
How many calories are in a serving of almonds?
A serving (handful, 30 g) has 174 calories: 6.3 g protein, 15 g fat and 6.5 g carbs.
What are the macros of almonds?
Per 100 g: 21 g protein, 22 g carbs and 50 g fat. By calories that's about 15% protein, 6% carbs and 79% fat.
How long do you have to walk to burn a serving of almonds?
About 57 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person — that's the 174 calories in a serving (handful, 30 g).
What vitamins and minerals are in almonds?
Per 100 g, almonds are richest in vitamin E (26 mg, 171% DV), copper (1 mg, 114% DV), manganese (2.2 mg, 95% DV) — from USDA FoodData Central record 170567.
How much fiber is in almonds?
100 g of almonds has 13 g of fiber; a serving (handful, 30 g) has 3.8 g — 15% of the 25 g a day the WHO recommends.
How do the calories in almonds change with the type?
Per 100 g it ranges from 579 kcal (almonds) to 614 kcal (almond butter).