The nutritional value of almonds per 100 g is about 579 calories, 21 g protein, 50 g fat, 12 g fibre and 22 g carbohydrate, with plenty of vitamin E and magnesium. A 28 g handful of about 23 almonds gives roughly 165 calories.
Almonds are one of the most eaten nuts in India and across the world. Below are the nutritional values most often quoted, based on USDA FoodData Central figures for raw almonds. Treat them as approximate, because values shift a little with variety, growing conditions and moisture.
Nutritional value of almonds: the numbers
| Nutrient | Per 100 g (about) | Per 28 g handful (about) |
|---|---|---|
| Energy | 579 kcal | 165 kcal |
| Protein | 21 g | 6 g |
| Total fat | 50 g | 14 g |
| Carbohydrate | 22 g | 6 g |
| Dietary fibre | 12.5 g | 3.5 g |
| Vitamin E | about 25 mg | about 7 mg |
| Magnesium | about 270 mg | about 76 mg |
| Calcium | about 270 mg | about 75 mg |
A 28 g handful is about 23 almonds, the serving size USDA uses. Raw, unsalted almonds are the base for these numbers. Roasted, salted or flavoured almonds change the fat and sodium figures, so read the label on anything processed.
Protein, fibre and carbohydrates
Almonds are a plant source of protein, with roughly 21 g in every 100 g. That is useful for vegetarians, though almonds should sit alongside dal, curd, milk or eggs rather than replace them. Almonds also carry about 12 g of fibre per 100 g, which is high for a nut.
Carbohydrate is modest, around 22 g per 100 g, and a good part of it is the fibre.
Fats in almonds
About half the weight of an almond is fat, and most of that is unsaturated. Monounsaturated fat makes up roughly two thirds of it, and polyunsaturated fat and a small amount of saturated fat make up the rest. Almonds contain no cholesterol, because they are a plant food.
Unsaturated fats are the type that nutrition bodies generally prefer over saturated fat in a balanced diet. The fat is also why almonds are so filling, and why the calorie count is high for the weight. Our guide to almonds and cholesterol goes into this in more detail.
Vitamins and minerals in almonds
- Vitamin E. Almonds are among the richest common food sources. Vitamin E is an antioxidant that protects cells.
- Magnesium. Involved in hundreds of reactions in the body, including muscle and nerve function and energy production.
- Calcium. Almonds have more calcium than most nuts, though the body absorbs it less easily than from milk.
- Riboflavin (vitamin B2) and copper. Present in useful amounts. Copper supports normal nerve function and iron use.
- Manganese and phosphorus. Present in smaller but real amounts.
Soaking almonds overnight does not add nutrients. People soak them mainly because the softer texture is easier to chew. See soaked almonds benefits.
Almonds and blood sugar
Almonds contain little digestible carbohydrate, so they raise blood sugar slowly. You will sometimes see the glycaemic index of almonds quoted as 0. A more careful statement is that almonds have a very low glycaemic impact, because the carbohydrate load is small and fibre, protein and fat slow digestion. Research on nuts and blood sugar is ongoing, and almonds are not a treatment for diabetes.
If you have diabetes or any other condition, ask your doctor or dietitian how almonds fit into your meals. Almonds are not a treatment for any condition. Our almonds and diabetes page covers the topic in more depth.
Almonds compared with walnuts and cashews
Nuts differ more than people expect. Per 28 g, USDA data show roughly the following. Use it for a rough comparison only.
| Nut (28 g) | Calories | Protein | Fibre | Known for |
|---|---|---|---|---|
| Almonds | about 165 | about 6 g | about 3.5 g | Vitamin E, magnesium |
| Walnuts | about 185 | about 4 g | about 2 g | Plant omega-3 (ALA) |
| Cashews | about 155 | about 5 g | about 1 g | Copper, creamy texture |
No single nut does everything, so a mix is a sensible approach. You can see our walnut kernels and the cashew nuts alongside the almonds.
Who should be careful with almonds
- Nut allergy. Almonds are a tree nut. Anyone with a tree nut allergy should avoid them.
- Kidney stones. Almonds contain oxalate. If you have been advised to limit oxalate, check with your doctor first.
- Young children. Whole almonds are a choking risk. Use powder or paste for small children.
- Medicines and conditions. If you take regular medicines or manage a health condition, ask your doctor or dietitian before you change your diet.
Portion size and calories
Almonds are calorie-dense, so portion size matters. A handful of 20 to 25 almonds gives about 160 to 175 calories. Many people have 5 to 10 soaked almonds in the morning and keep the rest of the day for other foods. Eating by the handful can add up fast, so measure once to get a feel for it.
For daily limits, see how many almonds to eat daily.
Ways to eat almonds
The way you eat almonds changes a few numbers but not the main nutrition. Raw and soaked almonds keep the values in the table. Dry-roasting without oil changes the fat very little. Frying in oil or adding salt, sugar or masala adds calories and sodium that are not in the raw figures.
- Soaked and peeled in the morning, which many people find easier on the teeth and stomach.
- Ground into a paste for gravies, halwa and shakes.
- Sliced over oats, curd, kheer and baked goods.
- As almond milk, which is mostly water and has far less protein and fibre than whole almonds.
Choosing and buying almonds
Pick almonds that smell clean and nutty, not stale or oily. Whole kernels should be plump and evenly coloured. Store them in an airtight container away from heat, because the high fat content can turn rancid in a warm kitchen.
- For everyday eating, California almonds are a regular choice.
- Mamra Badam is a different almond type. See the product page for details.
- For baking, toppings and halwa, sliced almonds save the cutting.
We are a FSSAI-licensed seller, and you can check the current price and pack size on each product page. Browse more nuts in our dry fruit collection.
California produces about 80% of the world's almonds, and almonds are about 50% fat.
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People also ask
How many calories are there in almonds?
Raw almonds have about 579 calories per 100 g. A handful of roughly 23 almonds, or 28 g, has about 165 calories. Roasted or salted almonds can differ a little. Because almonds are energy-dense, a small portion is enough for most people as part of a balanced diet.
Are almonds high in protein?
Almonds have about 21 g of protein per 100 g, and around 6 g in a 28 g handful. That is a good amount for a nut, but a handful alone does not meet daily protein needs. Combine almonds with dal, curd, milk or eggs for a more complete intake.
How much fibre do almonds have?
Almonds have about 12 g of fibre per 100 g, and roughly 3.5 g in a 28 g handful. This is high for a nut. The fibre, together with the protein and fat, is one reason almonds feel filling and are digested slowly compared with sweet snacks.
Are almonds good for diabetics?
Almonds contain little digestible carbohydrate and have a low impact on blood sugar, so they are often included in diabetic meal plans. They are not a treatment, and portion size still matters. If you have diabetes, ask your doctor or dietitian how many almonds suit your diet and medicines.
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Sources and further reading
- Wikipedia, Almond, accessed October 2026.
Written by Prashant Powle, founder of AlphonsoMango.in. Last reviewed October 2026.