Handful of almonds calories come to 167 for a 28 g handful of dry roasted, salted almonds, and 598 per 100 g. Fat supplies 74% of those calories, so the energy is packed into a small volume. The handful itself is the main thing to watch, because a second or third grab adds up quickly.
167kcal
1 handful · 28 g, dry roasted, salted
13%protein
5.9 gProtein
6 gCarbs
14.7 gFat
How to burn off 167 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Dry roasted, salted · per 28 g
Calories
167 kcal
Protein
5.9 g
Carbohydrate
5.9 g
Fat
14.7 g
Saturated fat
1.1 g
Cholesterol
0 mg
Sodium
66 mg
Potassium
200 mg
Iron
1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Almonds: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
Handful (28 g)
167
5.9 g
5.9 g
14.7 g
66 mg
8%
2 oz portion (57 g)
341
11.9 g
12 g
29.9 g
133 mg
17%
1 cup (138 g)
825
28.9 g
29 g
72.5 g
323 mg
41%
100 g
598
21 g
21 g
52.5 g
234 mg
30%
3 × Handful (28 g)
502
17.6 g
197 mg
5 × Handful (28 g)
837
29.3 g
328 mg
A handful is 167 calories, a cup is 825
A handful here means 28 g, roughly what fits in a cupped palm. It lands at 167 calories, or 8% of the daily value for calories. On its own, that is a modest snack. The trouble is that almonds rarely get eaten one measured handful at a time.
Reach into the bag twice and you are at 335 calories for 56 g. A third trip makes it 502 calories for 84 g. The 2 oz portion, 57 g, is 341 calories and 17% of the daily value, which is already more than a light breakfast for many people. A full cup holds 138 g and 825 calories, 41% of the daily value, which puts it closer to a meal than a snack.
Five handfuls come to 140 g and 837 calories, about the same as the cup. That amount disappears fast in front of a screen. If you snack from a large bag, pour one handful into a bowl and put the bag away. The number stays at 167 only when the portion stays at 28 g.
Fat supplies three quarters of the calories
The calorie split is lopsided: 74% from fat, 13% from protein and 13% from carbs. Per 100 g, almonds carry 52.5 g of fat, 21 g of protein and 21 g of carbs. That fat load is why a food this small counts for so much. Fat is the densest of the three macros, and almonds are mostly fat by calories.
Most of that fat is not the saturated kind. Saturated fat reads 4.1 g per 100 g, a small slice of the 52.5 g total, and cholesterol is 0. In a 28 g handful you get 14.7 g of fat in total.
Protein is real but not the headline. A handful gives 5.9 g of protein, 12% of the daily value. Three handfuls reach 17.6 g of protein, but they cost 502 calories to get there. Treat almonds as a fat and fiber food with a protein bonus, not as your main protein source for the day.
Fiber is high and sugar stays low
Per 100 g, almonds bring 10.9 g of fiber. A single handful supplies 3.1 g, measured against a daily value of 28 g. That is a solid amount for a snack this size, and it is one reason a handful feels more filling than its volume suggests.
Carbs per handful are 5.9 g, and about half of that is fiber. Sugars come to just 1.4 g per handful and 4.9 g per 100 g. If you track sugar or carbs closely, plain almonds are an easy fit; flavored or candied versions are a different food and need their own numbers.
Potassium is another row worth a glance. Almonds carry 713 mg per 100 g, against a daily value of 4700 mg. A cup of almonds gives 15 g of fiber, but it also costs 825 calories, so the fiber argument works best at the handful scale rather than as a reason to eat more.
Salt adds sodium, not calories
This page uses dry roasted almonds with salt added, which bring 234 mg of sodium per 100 g. Raw almonds have 3 mg. A handful of the salted kind gives 66 mg, only 3% of the 2300 mg daily value, so one portion is not a sodium problem.
It scales with the portion, though. The 2 oz portion carries 133 mg, the cup 323 mg, or 14% of the daily value, and five handfuls reach 328 mg. If you watch sodium, raw or unsalted almonds remove nearly all of it at almost the same calorie cost, 607 per 100 g for raw against 598 for roasted.
Almonds work best next to foods with water and bulk. Fruit, plain yogurt or a pile of crunchy vegetables make a 167-calorie handful feel like a bigger snack. BodyPal can log your almonds from a photo, which helps when the handful turns out larger than you thought.
How does almonds compare?
Here is how dry roasted, salted almonds compare with raw almonds and cashews, per 100 g and per usual 1 oz (28 g) serving.
Verdict: Calories barely move between these nuts, with raw almonds at 170 per ounce, roasted almonds at 167 and cashews at 161, so choose on sodium and protein rather than energy. For the least sodium pick raw almonds at 3 mg per 100 g; for more protein per bite stay with almonds at 21 g per 100 g against 15.3 g for cashews.
Almonds FAQs
How many calories are in a handful of almonds?
A 28 g handful of dry roasted almonds is 167 calories, with 14.7 g fat and 5.9 g protein.
Is a handful of almonds good for weight loss?
One handful is 167 calories and carries 3.1 g fiber, while a full cup of kernels is 825 calories, so the portion sets the total.
Almonds or cashews: which has fewer calories?
Almonds are 598 calories per 100 g and cashews 574, a difference of 24 calories per 100 g.
How much protein is in a handful of almonds?
About 5.9 g protein in a 28 g handful, from 21 g per 100 g.
How many calories are in a cup of almonds?
A cup of dry roasted, salted almonds weighs 138 g and has 825 calories, 41% of the daily value. It also holds 72.5 g of fat, 28.9 g of protein and 15 g of fiber.
How many calories are in 2 oz of almonds?
A 2 oz portion (57 g) of roasted, salted almonds has 341 calories, 17% of the daily value. It brings 11.9 g of protein, 29.9 g of fat and 6.2 g of fiber.
How much fiber is in a handful of almonds?
A 28 g handful has 3.1 g of fiber, against a daily value of 28 g. Per 100 g, almonds carry 10.9 g of fiber and only 4.9 g of sugars.
How much sodium is in salted almonds?
Dry roasted, salted almonds have 234 mg of sodium per 100 g, or 66 mg per handful, which is 3% of the daily value. Raw almonds have just 3 mg per 100 g.
Do roasted almonds have more calories than raw almonds?
No, the gap is small. Roasted, salted almonds have 598 calories per 100 g and raw almonds 607. Per 1 oz (28 g) serving, that is 167 for roasted versus 170 for raw.
