BeslyAlmonds: Calories, Protein, Carbs & Fat
A serving of almonds listed as 1 oz (small handful) (28 g) has 162 calories, 5.9 g of protein, 6 g of carbs and 14 g of fat. Per 100 g that is 579 kcal.
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Almonds serving sizes: calories and macros
| Serving | Grams | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|
| 100 g | 100 | 579 | 21.2 | 21.6 | 49.9 |
| 1 oz | 28.4 | 164 | 6 | 6.1 | 14.1 |
| 1 oz (small handful) | 28 | 162 | 5.9 | 6 | 14 |
Where the calories in almonds come from
Counting protein and carbs at 4 calories per gram and fat at 9, almonds gets 14% of its calories from protein, 14% from carbs and 72% from fat. This split is calculated from the macros listed per 100 g (21.2 g protein, 21.6 g carbs, 49.9 g fat).
Sodium, fiber, sugar and saturated fat in almonds
A 1 oz (small handful) (28 g) of almonds also contains 0.3 mg sodium, 3.5 g fiber, 1.2 g sugar and 1.1 g saturated fat.
| Nutrient | Per 100 g | Per 1 oz (small handful) (28 g) |
|---|---|---|
| Sodium | 1 mg | 0.3 mg |
| Fiber | 12.5 g | 3.5 g |
| Sugar | 4.3 g | 1.2 g |
| Saturated fat | 3.8 g | 1.1 g |
| Cholesterol | 0 mg | 0 mg |
| Potassium | 733 mg | 205.2 mg |
| Calcium | 269 mg | 75.3 mg |
| Iron | 3.7 mg | 1 mg |
| Vitamin C | 0 mg | 0 mg |
How almonds compares with similar foods
Besly has few foods in the same group, so this compares almonds with the closest foods by calories per 100 g. At 579 kcal it is number 3 of 5, sorted from lowest to highest.
| Food (per 100 g) | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Cheddar Cheese | 408 | 23.3 | 2.4 | 34 |
| Bacon | 484 | 37.4 | 1.9 | 35.8 |
| Almonds (this page) | 579 | 21.2 | 21.6 | 49.9 |
| Peanut Butter | 598 | 22.2 | 22.3 | 51.4 |
| Butter | 743 | 0.9 | 0.1 | 92.9 |
Forms and preparations of almonds
Across the 5 forms listed for almonds, calories range from 20 kcal per 100 g (Almond milk, NFS) to 641 kcal per 100 g (Almond butter).
| Form or preparation (per 100 g) | Calories | Protein g | Carbs g | Fat g | Default serving |
|---|---|---|---|---|---|
| Almonds (main entry) | 579 | 21.2 | 21.6 | 49.9 | 1 oz (small handful) (28 g): 162 kcal |
| Almonds, unsalted | 607 | 20.3 | 20.4 | 54 | 1 cup (141 g): 856 kcal |
| Almonds, salted | 601 | 20.1 | 20.2 | 53.4 | 1 package (50 g): 300 kcal |
| Almond butter | 641 | 20.7 | 21.1 | 52.7 | 1 tablespoon (16 g): 103 kcal |
| Almond milk, NFS | 20 | 0.1 | 0.4 | 0.4 | 1 cup (244 g): 49 kcal |
Frequently asked questions
How many calories are in 1 oz (small handful) of almonds?
1 oz (small handful) (28 g) of almonds has 162 calories, with 5.9 g protein, 6 g carbs and 14 g fat.
How many calories are in 100 g of almonds?
100 g of almonds has 579 calories, 21.2 g protein, 21.6 g carbs and 49.9 g fat. One ounce (28.4 g) is 164 calories.
Is almonds low in carbs?
Carbs supply 14% of the calories in almonds (protein 14%, fat 72%). Per 100 g there are 21.6 g of carbs, and 1 oz (small handful) (28 g) has 6 g, including 3.5 g of fiber.
Recipes with almonds
- Light Semolina Halva with Almonds
- Almond Oat Plant Shake
- Spiced Oven-Roasted Almonds
- Almond and Herb Brown Rice Pilaf
- Keskul (Almond Milk Pudding)
- Baked Cherry Puff Pancake
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Source: USDA FoodData Central, via the Besly food database (source tag “usda”, record us.generic.almonds). Data snapshot: October 16, 2026. Values are averages for the food as described and vary by brand, ripeness and preparation. Serving sizes come from the same record.