Calories in Almonds

One ounce of almonds (23 nuts) contains 164 calories with 6g carbs, 6g protein, and 14g fat.

164

calories

per 1 oz / 23 almonds (28g)

Protein

Carbs

14g

Fat

3.5g

Fiber

Nutrition Facts

Serving Size 1 oz / 23 almonds (28g)

Calories164

% Daily Value*

Total Fat 14g18%

Saturated Fat 1.1g6%

Total Carbohydrate 6g2%

Dietary Fiber 3.5g13%

Total Sugars 1.2g

Protein 6g12%

Vitamin E 7.3mg49%

Magnesium 76mg19%

Manganese 0.6mg27%

Riboflavin (B2) 0.3mg23%

Calcium 76mg8%

* Percent Daily Values are based on a 2,000 calorie diet.

Serving Sizes

10 almonds (12g)

12g

70 cal

1 oz / 23 almonds (28g)

28g

164 cal

1/4 cup (36g)

36g

207 cal

1/2 cup (72g)

72g

414 cal

100g

579 cal

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About Almonds

Almonds are nutritional overachievers. A single ounce (about 23 almonds) contains 164 calories, 6 grams of protein, 6 grams of carbohydrates, 14 grams of heart-healthy fat, and 3.5 grams of fiber. This combination makes almonds one of the most nutrient-dense snacks on earth.

What sets almonds apart is their vitamin E content. A single ounce provides 37% of the daily recommended vitamin E, making almonds one of the best food sources of this fat-soluble antioxidant. Vitamin E protects cells from oxidative damage and supports skin, eye, and immune health.

Almonds are also exceptionally rich in magnesium, a mineral involved in over 300 enzymatic reactions in the body. Most Americans are deficient in magnesium, and a handful of almonds is one of the easiest ways to boost intake. They also provide meaningful amounts of calcium, iron, and potassium.

The calorie density of almonds means portion control is essential. It is easy to eat 3-4 ounces in a sitting, which is 500+ calories. A serving of 1 ounce (about 23 nuts) is satisfying and fits into most diets. BasedHealth makes it easy to measure your exact portion.

Health Benefits of Almonds

Excellent source of vitamin E, a powerful antioxidant

Very high in magnesium for muscle and nerve function

Heart-healthy monounsaturated fats lower LDL cholesterol

Contains plant-based protein (6g per oz)

High in fiber for digestive health and satiety

Associated with reduced risk of heart disease and diabetes

Frequently Asked Questions

How many calories are in almonds?▼

One ounce of almonds (about 23 nuts, 28g) contains about 164 calories. A handful of 10 almonds has about 70 calories.

Are almonds good for weight loss?▼

Yes, in controlled portions. Almonds are satiating due to protein, fat, and fiber. Studies show nut consumers tend to have lower body weight despite higher calorie intake.

How much protein is in almonds?▼

One ounce of almonds contains 6 grams of plant-based protein — making them one of the higher-protein nuts.

How many almonds should I eat per day?▼

A daily serving of 1 ounce (23 almonds) is ideal for most people. This provides meaningful nutrition without excess calories.

Are almonds keto friendly?▼

Yes. Almonds have only 2.5g of net carbs per ounce and are a staple snack on keto and low-carb diets.

Related Foods

Walnuts

185 cal

per 1 oz / 14 halves (28g)

Peanut Butter

188 cal

per 2 tbsp (32g)

Cheese

113 cal

per 1 oz cheddar (28g)

Milk

149 cal

per 1 cup whole (244g)

Greek Yogurt

100 cal

per 1 cup nonfat (227g)

Bread

69 cal

per 1 slice whole wheat (32g)

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