QUICK ANSWER
How many calories are in almonds?
Whole raw almonds contain about 626 calories per 100 g. A 30 g serving is roughly 188 calories, so weighing a handful is much more reliable than estimating by sight.
626 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Almonds nutrition facts per 100 g
The table below uses the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
Source: USDA FoodData Central Foundation record 2346393. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Fat
Most almond calories come from fat, much of it unsaturated.
Protein
Raw almonds provide 21.5 g protein per 100 g.
Carbohydrate
Total carbohydrate includes 10.8 g fibre per 100 g.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where almonds fits in a varied eating pattern.
Fibre
Almonds are fibre-rich at 10.8 g per 100 g.
Calcium
The record provides 254 mg calcium per 100 g.
Potassium
The reference contains 733 mg potassium.
Iron
Raw almonds contribute 3.74 mg iron per 100 g.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Roasted
Dry-roasted and oil-roasted products have separate records.
Salted
Salt changes sodium even when calories remain similar.
Almond butter
Ground almond butter is easier to over-serve and may include added ingredients.
Flavoured
Chocolate, sugar and coatings create a different product.
PRACTICAL CONTEXT
How almonds can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Energy-dense snacks
A small portion supplies substantial energy.
Protein goals
Almonds contribute protein but are also high in fat and calories.
Fibre goals
They can make a useful measured contribution.
Calorie planning
A scale helps because handfuls vary dramatically.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep almonds cool, dry and sealed from moisture.
Longer storage
Refrigeration or freezing can slow rancidity.
Inspect
Discard nuts with mould, pests or a rancid odour.
Allergies
Almond is a tree nut and requires strict allergen care.
PHOTO LOGGING
How to log almonds more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the reference state: whole almonds · raw · per 100 g.
- 02
Use edible grams when possible; household measures and natural pieces vary.
- 03
Log oils, sauces, sweeteners, toppings and recipe ingredients separately.
- 04
For a mixed dish, use the complete recipe or record this ingredient before combining it.
COMMON QUESTIONS
Almonds calorie and nutrition questions
How many calories are in 30 g?
About 188 calories.
Are almonds high in protein?
They provide protein, but also substantial fat and energy.
Do roasted almonds differ?
Yes. Use the roasted and salted state that matches the product.
Is almond butter identical?
Not by serving behaviour or added ingredients; use its own record.
Should I count a handful?
Yes, and weighing it improves accuracy.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Values are for whole raw almonds per 100 g. Roasted, salted, flavoured and butter forms have separate records.
Open USDA FoodData Central Foundation record 2346393 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.