Calories in Almonds

Q: How many calories are in one serving of almonds?

1 almond (1.2 g) has about 7 kcal, and 100 g has 598 kcal.

Q: How much protein do almonds have?

100 g of almonds has 21 g of protein. The macro calculator works out how much protein you need a day.

Q: How much fiber do almonds have?

100 g of almonds has 10.9 g of fiber.

Q: How much sugar do almonds have?

100 g of almonds has 4.9 g of sugar.

Q: Are almonds rich in vitamin E?

Yes. 100 g of almonds has 23.9 mg of vitamin E, 199% of what an adult needs in a day.

Q: Are almonds high in protein?

Moderately. 100 g of almonds has 21 g of protein, 14% of the calories; a food counts as high in protein from 20%.

Q: Are almonds high in fiber?

Yes. 100 g of almonds has 10.9 g of fiber; a food counts as high in fiber from 6 g.

Q: Which vitamins and minerals are almonds rich in?

100 g of almonds covers this much of an adult's daily need: vitamin E 199%, copper 110%, vitamin B2 86%, calcium 34%.

Q: Will eating almonds help me lose weight?

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 100 g of almonds has 598 kcal. The calorie calculator works out how many you need.

100 g of almonds has 598 kcal, and 1 almond (1.2 g) has about 7 kcal.

598 kcalper 100 g

7 kcal in 1 nut (1.2 g)

Very high density · 6 kcal per g

Protein 21g 13% of the calories
Carbs 21g 13% of the calories
Fat 52.5g 74% of the calories
Fiber 10.9g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 146 minutes of walking, or 52 minutes of running, for a 70 kg body - context, not a debt to work off.

Almonds nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 nut (1.2 g)
Nutrient	Per 100 g	Per serving
Energy	598kcal	7kcal
Fat	52.5g	0.63g
Saturated Fat	4.1g	0.049g
Unsaturated Fat	48.5g	0.58g
Carbs	21g	0.25g
Sugars	4.9g	0.058g
Fiber	10.9g	0.13g
Protein	21g	0.25g
Salt	0.01g	0g
Water	2.4g	0.029g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	33.1g	0.4g
Polyunsaturated	13g	0.16g
Omega-3	0.01g	0g
ALA	0.01g	0g
DHA	0g	0g
EPA	0g	0g
Omega-6	12.9g	0.16g
AA	0g	0g
LA	12.9g	0.16g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.077mg	0.001mg
Vitamin B2 (Riboflavin)	1.2mg	0.014mg
Vitamin B3 (Niacin)	3.6mg	0.044mg
Vitamin B6 (Pyridoxine)	0.14mg	0.002mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	55µg	0.66µg
Vitamin A	0µg	0µg
Vitamin C	0mg	0mg
Vitamin D	0IU	0IU
Vitamin E	23.9mg	0.29mg
Vitamin K	0µg	0µg
Choline	52.1mg	0.63mg

Calcium	268mg	3.2mg
Copper	1.1mg	0.013mg
Iron	3.7mg	0.045mg
Magnesium	279mg	3.3mg
Phosphorus	471mg	5.7mg
Potassium	713mg	8.6mg
Selenium	2µg	0.024µg
Zinc	3.3mg	0.04mg

Beta-carotene	1µg	0.012µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	1µg	0.012µg
Flavonoids	10.6mg	0.13mg
Anthocyanidins	2.5mg	0.03mg
Flavan-3-ols	4.6mg	0.055mg
Flavonols	3.5mg	0.042mg
Isoflavones	0.01mg	0mg

Cystine	0.21g	0.003g
Histidine	0.53g	0.006g
Isoleucine	0.74g	0.009g
Leucine	1.5g	0.018g
Lysine	0.56g	0.007g
Methionine	0.15g	0.002g
Phenylalanine	1.1g	0.013g
Threonine	0.59g	0.007g
Tryptophan	0.21g	0.003g
Tyrosine	0.45g	0.005g
Valine	0.85g	0.01g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in almonds

1 nut (1.2 g) is 7 kcal, about <1% of a 2,000 kcal day.

High in fat52.5 g per 100 g (75% of the daily reference)
High in vitamin E23.9 mg per 100 g (199% of the daily reference)
High in copper1.1 mg per 100 g (110% of the daily reference)
High in fiber10.9 g per 100 g (44% of the daily reference)
A source of protein21 g per 100 g, 13% of the calories

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of almonds

1 g1 nut	6 kcal
28 g1 oz	167 kcal
50 g	299 kcal
100 g	598 kcal
200 g	1,196 kcal

Any amount g 6 kcal

Foods with similar calories

Other published foods within reach of 598 kcal per 100 g, so the number has something to sit against.

Cashews 24 kcal less 574kcal / 100 g

Walnuts 81 kcal more 679kcal / 100 g

Peanut butter Same calories 598kcal / 100 g

Peanuts 11 kcal less 587kcal / 100 g

Pistachios 37 kcal less 561kcal / 100 g

Butter 145 kcal more 743kcal / 100 g

Questions about almonds