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Almonds Nutrition Facts: Are Almonds Good for You?
Almonds supply significant amounts of protein, fiber, vitamin E, and several minerals. Per 100 grams, they are high in fat (49.9 g) and calories (579 kcal), with most of the fat being monounsaturated and polyunsaturated. Whether almonds are a beneficial part of your diet depends on portion size and what the rest of your diet looks like.
Per 100 g · Nuts, almonds
What stands out in almonds
- High in vitamin E. A 100-gram portion of almonds provides 25.6 mg of vitamin E. This amount is 171% of the recommended Daily Value (DV).
- Source of key minerals. Almonds are high in several minerals. A 100-gram serving contains 115% of the DV for copper, 95% for manganese, and 64% for magnesium.
- Protein and fiber content. Per 100 grams, almonds have 21.1 grams of protein (42% DV) and 12.5 grams of dietary fiber (45% DV).
- Fat composition. Almonds contain 49.9 grams of total fat per 100 grams. This is primarily composed of 31.6 grams of monounsaturated fat and 12.3 grams of polyunsaturated fat, with 3.8 grams of saturated fat.
What to keep in mind
- Almonds are calorically significant, with 579 calories per 100 grams. A 1-ounce serving of about 23 almonds has 164 calories.
- This data is for plain, unsalted almonds, which have just 1 mg of sodium. Salted varieties will contain substantially more.
Almonds nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 579 kcal | – |
| Protein | 21.1 g | 42% |
| Total fat | 49.9 g | 64% |
| Saturated fat | 3.8 g | 19% |
| Monounsaturated fat | 31.6 g | – |
| Polyunsaturated fat | 12.3 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 21.6 g | 8% |
| Dietary fiber | 12.5 g | 45% |
| Total sugars | 4.3 g | – |
| Water | 4.4 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 733 mg | 16% |
| Calcium | 269 mg | 21% |
| Iron | 3.7 mg | 21% |
| Magnesium | 270 mg | 64% |
| Phosphorus | 481 mg | 38% |
| Zinc | 3.1 mg | 28% |
| Copper | 1 mg | 115% |
| Manganese | 2.2 mg | 95% |
| Selenium | 4.1 mcg | 7% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 25.6 mg | 171% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 1.1 mg | 88% |
| Niacin (B3) | 3.6 mg | 23% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate (DFE) | 44 mcg | 11% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 52.1 mg | 9% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Almonds by portion
A standard 1-ounce serving of almonds, which the USDA describes as 23 whole kernels, contains 164 calories, 6 grams of protein, and 3.5 grams of fiber. A single almond has about 7 calories. Portion sizes can affect nutrient intake significantly; for example, one cup of whole almonds weighs 143 grams and contains 828 calories and 30.2 grams of protein.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, whole | 143 g | 828 | 30.2 g | 30.9 g | 17.9 g | 71.4 g |
| 1 cup, sliced | 92 g | 533 | 19.4 g | 19.9 g | 11.5 g | 45.9 g |
| 1 cup, slivered | 108 g | 625 | 22.8 g | 23.3 g | 13.5 g | 53.9 g |
| 1 cup, ground | 95 g | 550 | 20 g | 20.5 g | 11.9 g | 47.4 g |
| 1 oz (23 whole kernels) | 28 g | 164 | 6 g | 6.1 g | 3.5 g | 14.1 g |
| 1 almond | 1.2 g | 7 | 0.3 g | 0.3 g | 0.1 g | 0.6 g |
How almonds compares with other nuts and seeds
Among 16 nuts and seeds, almonds rank 4th for dietary fiber content and 4th for calcium. They are 5th for protein. Their calorie count (579 kcal per 100 g) is comparable to other popular choices like sunflower seeds (584 kcal) and peanuts (567 kcal). Almonds’ protein content of 21.1 grams is similar to that of pistachios (20.2 g) but less than that of peanuts (25.8 g). They are very low in sodium, ranking 14th out of 16 in the group.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Almonds | 579 | 21.1 g | 21.6 g | 12.5 g | 49.9 g |
| Sunflower Seeds | 584 | 20.8 g | 20 g | 8.6 g | 51.5 g |
| Peanuts | 567 | 25.8 g | 16.1 g | 8.5 g | 49.2 g |
| Sesame Seeds | 565 | 17 g | 25.7 g | 14 g | 48 g |
| Pistachios | 560 | 20.2 g | 27.2 g | 10.6 g | 45.3 g |
Quick answers
How many calories are in a handful of almonds?
A typical 1-ounce serving, or about 23 whole almonds, contains 164 calories.
How much protein is in almonds?
A 1-ounce serving of almonds provides 6 grams of protein. A 100-gram portion contains 21.1 grams.
Are almonds low in sugar?
Almonds contain 4.3 grams of total sugars per 100 grams. A 1-ounce serving has about 1.2 grams of sugar.
When to talk to a doctor or dietitian
- Almonds contains tree nuts, one of the major food allergens in the US. If you have a known or suspected tree nuts allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 733 mg of potassium per 100 g, almonds is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how almonds fits your situation.
Last updated October 21, 2026