Almonds: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Almonds: 579 kcal, 21.2 g protein, 49.9 g fat and 21.6 g carbohydrate per 100 g. A typical portion is 1 handful (28 g): about 162 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin E · 171%
- High in copper · 115%
- High in manganese · 106%
- High in vitamin B2 (riboflavin) · 95%
- High in magnesium · 76%
- High in phosphorus · 69%
- High in fibre · 40%
- High in zinc · 33%
| Nutrition | per 100 g | % daily value | portion (28 g) | % daily value |
|---|---|---|---|---|
| Calories | 579 kcal | 29% | 162 kcal | 8% |
| Protein | 21.2 g | 42% | 5.92 g | 12% |
| Fat | 49.9 g | — | 14 g | — |
| Carbohydrate | 21.6 g | — | 6.03 g | — |
| Fibre | 12.5 g | 40% | 3.5 g | 11% |
| Sugar(limit) | 4.35 g | 5% | 1.22 g | 1% |
| Saturated fat(limit) | 3.8 g | 17% | 1.06 g | 5% |
| Sodium(limit) | 1 mg | 0% | 0.28 mg | 0% |
| Vitamin E | 25.6 mg | 171% | 7.18 mg | 48% |
| Copper | 1.03 mg | 115% | 0.29 mg | 32% |
| Manganese | 2.18 mg | 106% | 0.61 mg | 30% |
| Vitamin B2 (riboflavin) | 1.14 mg | 95% | 0.32 mg | 27% |
| Magnesium | 270 mg | 76% | 75.6 mg | 21% |
| Phosphorus | 481 mg | 69% | 135 mg | 19% |
| Zinc | 3.12 mg | 33% | 0.87 mg | 9% |
| Iron | 3.71 mg | 29% | 1.04 mg | 8% |
| Calcium | 269 mg | 27% | 75.3 mg | 8% |
| Potassium | 733 mg | 24% | 205 mg | 7% |
Typical portion: 1 handful, 28 g, about 162 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
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Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: almond nuts.
About this food: Almonds
The USDA entry is plain almonds with the skin on: raw, unsalted, unflavoured. That matters because roasted and salted packs, and especially ones coated in honey or chocolate, are different products. Dry-roasted almonds are close to the raw figure, but oil-roasted or sugar-coated ones are not. Blanched almonds without skin are close too, and flour ground from whole almonds is close, while defatted almond flour is a different product.
The portion is where the calories hide. The listed 28 g is about 23 kernels, a small closed handful, and it gives 162 kcal and 5.9 g protein. A generous scoop from a bag, grabbed three times a day while working, can quietly double or triple that. If you eat them from a jar, weigh a portion once, pour it into a small bowl and see how it looks.
Almonds are dense: 579 kcal per 100 g, with 12.5 g of fibre and 49.9 g of fat. They fit well into homemade granola, yoghurt or baking, or beside a piece of fruit. Buy them in sealed packs rather than loose from an open bin, since the oil can turn stale when nuts sit in warm air and light. Keep them in a closed jar in a cool, dark cupboard. Almond milk and almond butter are different foods with their own entries.
What it is high and low in
Almonds is high in vitamin E (171%), copper (115%), manganese (106%), vitamin B2 (riboflavin) (95%), magnesium (76%), phosphorus (69%), fibre (40%), zinc (33%), iron (29%), calcium (27%), potassium (24%) and vitamin B3 (niacin) (24%) per 100 g (share of the daily reference in brackets). It is a good source of protein (21.2 g per 100 g, but only 14% of calories), vitamin B1 (thiamine) (18%), vitamin B6 (11%) and folate (11%).
The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared almonds with the five foods in our table that are closest in composition (Sunflower seeds, Sesame seeds, Pistachios, Raw peanuts and Cashews), per 100 g.
Rank among the six: Protein (1 = most): 2nd of 6; Calories (1 = fewest): 5th of 6; Fibre (1 = most): 1st of 6; Carbohydrate (1 = fewest): 3rd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Almonds | 579 | 21.2 | 49.9 | 21.6 | 12.5 |
| Sunflower seeds | 584 | 20.8 | 51.5 | 20 | 8.6 |
| Sesame seeds | 573 | 17.7 | 49.7 | 23.5 | 11.8 |
| Pistachios | 560 | 20.2 | 45.3 | 27.2 | 10.6 |
| Raw peanuts | 567 | 25.8 | 49.2 | 16.1 | 8.5 |
| Cashews | 553 | 18.2 | 43.9 | 30.2 | 3.3 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 170567: "Nuts, almonds"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of almonds?
579 kcal per 100 g, with 21.2 g protein, 49.9 g fat and 21.6 g carbohydrate. A typical portion (1 handful, 28 g) has about 162 kcal.
How much protein is in almonds?
100 g has 21.2 g of protein, which is 42% of a 50 g daily reference, and a typical portion (28 g) has 5.9 g. Protein supplies 14% of its calories.
Which vitamins and minerals does almonds contain?
The most per 100 g, as a share of the daily reference: vitamin E 25.6 mg (171%); copper 1.03 mg (115%); manganese 2.18 mg (106%); vitamin B2 (riboflavin) 1.14 mg (95%). Every other tracked vitamin or mineral is under 10% or has no USDA value.