Raw almonds calories come to 170 for 1 oz (28 g) and 607 per 100 g. The thing to notice is density. Fat supplies 75 percent of those calories, so a loose handful grows quietly, and a full cup reaches 856 calories, 43 percent of the daily value. Measuring the portion matters more here than picking the right almond.
170kcal
1 ounce · 28 g, raw, unsalted
13%protein
5.7 gProtein
6 gCarbs
15.1 gFat
How to burn off 170 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, unsalted · per 28 g
Calories
170 kcal
Protein
5.7 g
Carbohydrate
5.7 g
Fat
15.1 g
Saturated fat
1.2 g
Cholesterol
0 mg
Sodium
1 mg
Potassium
194 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 →
Raw 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
1 oz (28 g)
170
5.7 g
5.7 g
15.1 g
1 mg
8%
1 cup (141 g)
856
28.7 g
28.7 g
76.1 g
4 mg
43%
1 almond (1.2 g)
7
0.2 g
0.2 g
0.6 g
0 mg
0%
100 g
607
20.3 g
20.4 g
54 g
3 mg
30%
3 × 1 oz (28 g)
510
17.1 g
3 mg
5 × 1 oz (28 g)
850
28.5 g
4 mg
One ounce is 170 calories, a cup is 856
One ounce, or 28 g, is the standard nut serving, and it carries 170 calories, 5.7 g of protein and 15.1 g of fat. That is 8 percent of the daily calorie value. A single almond runs about 7 calories, so counting nuts from the bag is a fair way to keep score.
The trouble starts when the ounce turns into a refill habit. Two ounces (56 g) bring 340 calories, three ounces (84 g) bring 510, and five ounces (140 g) reach 850. A full cup of 141 g lands at 856 calories, 43 percent of the daily value. At that point the almonds are a meal's worth of energy, not a snack.
If you eat straight from a large bag, portion an ounce into a small bowl first. Every extra ounce adds roughly 170 calories, and nothing about the taste tells you when you crossed the line. The nut is the same; only the pile size changes the verdict.
Three quarters of the calories come from fat
Per 100 g, raw almonds hold 54 g of fat, 20.3 g of protein and 20.4 g of carbs. Turned into calories, fat supplies 75 percent, protein 13 percent and carbs 13 percent. Almonds are a fat food with a useful protein side, not a protein food.
Most of that fat is not saturated. Only 4.4 g of the 54 g per 100 g is saturated fat. Per ounce, the fat total is 15.1 g, by far the biggest contributor to the 170 calories, and cholesterol is 0.
Protein still counts. An ounce gives 5.7 g, 11 percent of the 50 g daily value, and three ounces reach 17.1 g. That is an expensive route to protein, though, since those three ounces cost 510 calories. Treat almonds as the fat in a meal and get the bulk of your protein elsewhere.
Fiber stands out, sodium barely registers
Raw almonds carry 10.6 g of fiber per 100 g, about half of their 20.4 g of carbs. An ounce gives 3 g against a daily value of 28 g, and a cup gives 14.9 g. Sugar stays modest at 4.7 g per 100 g and 1.3 g per ounce.
Sodium is the opposite story. Unsalted raw almonds have 3 mg per 100 g and 1 mg per ounce, effectively zero against the daily value. Roasted almonds on our pages list 234 mg per 100 g, so the salt arrives with processing, not with the nut.
Potassium is worth a glance too, at 692 mg per 100 g. If you watch sodium, raw and unsalted is the version to buy; flavored and roasted bags are where the label numbers shift.
Raw almonds work best as a measured add-on
Because an ounce brings fat, some protein and 3 g of fiber, raw almonds pair well with foods that are low in fat: fruit, plain yogurt, oatmeal or a green salad. The almonds add crunch and staying power, and the other food adds volume.
Scattering an ounce over a bowl spreads 170 calories across a meal instead of stacking them on top of one. Chopping or slicing helps you use fewer almonds while still getting some in every bite.
Logging matters more here than with most snacks, because the gap between an ounce and a cup is large and easy to miss. BodyPal can log raw almonds from a photo, which helps when the portion is a loose handful rather than a weighed serving.
How does raw almonds compare?
Here is how raw almonds stack up against roasted almonds, a handful of almonds and cashews, per 100 g and per usual serving.
Verdict: Roasted almonds are nearly identical on calories at 598 per 100 g, but they carry 234 mg of sodium per 100 g versus 3 for raw, so pick raw if you watch salt. Cashews are the lighter choice at 161 calories per ounce, while raw almonds win on protein with 20.3 g per 100 g against 15.3 g.
Most popular raw almonds brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Ava's Snacks Honey Roasted Almonds1 oz · 28 g536 kcal
2Diamond Almonds1/4 cup · 30 g567 kcal
3Diamond of California Almonds25 nuts · 30 g567 kcal
4Blue Diamond Growers Almonds1 oz · 28 g607 kcal
5Blue Diamond Growers Bold Almonds1 oz · 28 g607 kcal
6Diamond of California Whole Almonds1/4 cup · 30 g567 kcal
Plain packs hold the same raw nut and differ mainly through label rounding, while the honey roasted pack carries an added coating. Source: manufacturer labels / USDA FoodData Central.
Raw almonds FAQs
How many calories are in an ounce of raw almonds?
One ounce (28 g) has 170 calories, and a single almond about 7 calories.
Are raw almonds good for weight loss?
A measured 28 g ounce carries 170 calories and 3 g fiber, while a whole cup reaches 856 calories, so the portion size decides the total.
Raw almonds or cashews: which has fewer calories?
Cashews have 574 calories per 100 g against 607 for raw almonds, a difference of 33 calories per 100 g.
How much protein is in raw almonds?
Raw almonds have 20.3 g protein per 100 g, which works out to 5.7 g in a 28 g ounce alongside 15.1 g fat.
How many calories are in one raw almond?
One raw almond has about 7 calories, based on a single nut weighing 1.2 g. It also gives 0.2 g of protein and 0.6 g of fat, so counting individual almonds is an easy way to track a small snack.
How many calories are in 100 grams of raw almonds?
There are 607 calories in 100 g of raw almonds, 30 percent of the daily calorie value. That amount carries 54 g of fat, 20.3 g of protein, 20.4 g of carbs and 10.6 g of fiber.
How many calories are in a cup of raw almonds?
A cup of raw almonds, 141 g, has 856 calories, or 43 percent of the daily value. It also provides 28.7 g of protein and 76.1 g of fat, which makes a cup closer to a meal than a snack.
Do almonds have a lot of calories?
Raw almonds have 607 calories per 100 g, and 75 percent of those come from fat. An ounce is a moderate 170 calories; totals climb quickly only when portions grow past that, such as 510 calories for three ounces.
