Almonds calories come to 167 for a 1 oz (28 g) serving of dry roasted, unsalted almonds, and 598 per 100 g. Fat supplies 74% of those calories, so the total climbs fast once you stop counting: a whole cup is 825 calories, about 41% of a 2000-calorie daily value in one bowl.
167kcal
1 ounce · 28 g, dry roasted, unsalted
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, unsalted · 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
1 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
1 oz (28 g)
167
5.9 g
5.9 g
14.7 g
1 mg
8%
1 cup whole (138 g)
825
28.9 g
29 g
72.5 g
4 mg
41%
100 g
598
21 g
21 g
52.5 g
3 mg
30%
1 almond (1.2 g)
7
0.3 g
0.3 g
0.6 g
0 mg
0%
3 × 1 oz (28 g)
502
17.6 g
3 mg
5 × 1 oz (28 g)
837
29.3 g
4 mg
A cup of almonds is an 825-calorie commitment
The standard 1 oz (28 g) serving holds 167 calories, 5.9 g of protein and 3.1 g of fiber. That is 8% of the daily calorie value, a sensible snack by almost any measure. The catch is that almonds rarely get measured. A single almond weighs about 1.2 g and carries roughly 7 calories, so the count adds up quietly every time you reach back into the bag.
Doubling the ounce gives 56 g and 335 calories. Three ounces, or 84 g, reach 502. Five ounces, 140 g, land at 837, nearly the same as a full cup whole (138 g) at 825 calories and 72.5 g of fat. That cup alone covers 41% of the daily calorie value.
If you snack from a large bag or a tin, portion out an ounce into a bowl first and put the rest away. The gap between one ounce and three is 335 calories, the same as an entire extra two-ounce portion. Nothing about the nuts changes. Only the pile does.
Fat supplies 74% of the calories
Almonds are a fat food first and a protein food second. Of every calorie, 74% comes from fat, 13% from protein and 13% from carbs. Per 100 g that works out to 52.5 g of fat, 21 g of protein and 21 g of carbs, which is exactly why the density sits at 598 calories.
Most of that fat is not saturated. Saturated fat is 4.1 g per 100 g out of the 52.5 g total, a small slice of the whole. In the 1 oz serving you get 14.7 g of fat, measured against a daily value of 78 g. Cholesterol is 0.
Protein is respectable but it is not the headline. The ounce gives 5.9 g, or 12% of the daily value, and a full cup reaches 28.9 g, which is 58% of it. If you want protein, almonds contribute. Just know that every gram of it arrives with a lot of fat attached, and that fat is what sets the calorie count.
Fiber stands out while sodium barely registers
A large share of the carbs in almonds is fiber: 10.9 g per 100 g, against just 4.9 g of sugars. An ounce delivers 3.1 g of fiber and only 1.4 g of sugars. Measured against the 28 g daily value for fiber, a cup whole (138 g) at 15 g covers more than half of it.
Sodium is close to zero in this version. These values are for dry roasted almonds without salt added: 3 mg per 100 g and 1 mg per ounce, which shows up as 0% of the 2300 mg daily value. Potassium is the bigger mineral number, at 713 mg per 100 g against a 4700 mg daily value.
Flavored products are a different story. Blue Diamond Sriracha Almonds, Blue Diamond Bold Almonds and Ava's Snacks Honey Roasted Almonds are seasoned or sweetened versions, so their sodium and sugar rows can look very different from plain nuts. If you watch sodium or sugar, read those labels rather than assuming they match unsalted almonds.
Almonds work best as a measured add-on
Because an ounce is 167 calories, almonds fit best as a topping or a side rather than the base of a meal. A small portion over yogurt, oatmeal or a salad adds crunch, fat and fiber without taking over the plate. Eaten straight from the container, the same nuts can turn into a 502-calorie snack before you notice.
Pair them with foods that bring volume and few calories: fruit, vegetables or beans. Black beans, at 132 calories per 100 g with 0.5 g of fat, are almost the opposite profile. Combining a dense food with a light one keeps a meal satisfying while the total stays modest, and the almonds still do their job of adding texture and richness.
If you track what you eat, weigh almonds a few times until you can eyeball an ounce with confidence. Your hand will drift over time, so a quick recheck now and then is worth it. BodyPal can also log them from a photo, which helps on the days when one handful quietly turns into two.
How does almonds compare?
Here is how almonds stack up against pumpkin seeds, sesame sticks and black beans, per 100 g and per usual serving.
Verdict: For the most protein per calorie, pick pumpkin seeds, with 29.8 g of protein per 100 g against 21 g for almonds at a similar 574 calories. For weight loss, black beans are the easy choice at 132 calories per 100 g, and if you watch sodium, skip sesame sticks, which carry 1,488 mg per 100 g.
Most popular 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 Almonds1 oz · 28 g607 kcal
5Blue Diamond Sriracha Almonds1 oz · 28 g607 kcal
6Blue Diamond Bold Almonds1 oz · 28 g607 kcal
7Diamond of California Whole Almonds1/4 cup · 30 g567 kcal
Package numbers cover the kernels as sold, so honey roasted, oil roasted and flavored packs read differently from the plain dry roasted numbers above. Source: manufacturer labels / USDA FoodData Central.
Almonds FAQs
How many calories are in an ounce of almonds?
One ounce (28 g) of dry roasted almonds is 167 calories. That works out to about 7 calories per almond.
Are almonds good for weight loss?
A measured ounce is 167 calories with 5.9 g protein and 3.1 g fiber. A full cup of whole kernels (138 g) is 825 calories, so the portion size does the work.
Almonds or cashews: which has fewer calories?
Cashews are lower, at 574 calories per 100 g against 598 for dry roasted almonds, a gap of 24 calories per 100 g.
How much protein is in almonds?
Almonds have 21 g protein per 100 g, so a 1 oz serving gives 5.9 g and a cup of whole kernels gives 28.9 g.
How many calories are in one almond?
One almond (1.2 g) has about 7 calories. It also carries roughly 0.6 g of fat and 0.3 g of protein. Small per nut, but they stack quickly: a 1 oz (28 g) serving comes to 167 calories.
How many calories are in 100 grams of almonds?
100 g of dry roasted, unsalted almonds has 598 calories, 30% of a 2000-calorie daily value. That same weight brings 52.5 g of fat, 21 g of protein, 21 g of carbs and 10.9 g of fiber.
How many calories are in a handful of almonds?
A typical handful is close to a 1 oz (28 g) serving, which has 167 calories. A generous handful can run toward two ounces, 56 g and 335 calories, so weighing once helps you calibrate your hand.
What are the macros in almonds?
Per 1 oz (28 g), almonds have 14.7 g of fat, 5.9 g of carbs and 5.9 g of protein. By calories, the split is 74% fat, 13% protein and 13% carbs, with 3.1 g of fiber in that ounce.
