Calories in almonds
Raw, whole kernels. 579 kcal (2,423 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Almonds are extremely calorie-dense at 579 kcal per 100 g, but portion sizes in practice are small: a standard 28 g handful of about 23 kernels is roughly 164 kcal.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 28.4 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 164 kcal | – |
| Energy | 687 kJ | – |
| Protein | 6 g | 12% |
| Total fat | 14.2 g | 18% |
| Saturated | 1.08 g | 5% |
| Monounsaturated | 8.94 g | – |
| Polyunsaturated | 3.5 g | – |
| Trans | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 6.1 g | 2% |
| Sugars | 1.23 g | – |
| Starch | 0.2 g | – |
| Fibre | 3.5 g | 13% |
| Water | 1.3 g | – |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 7.3 mg | 48% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.058 mg | 5% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin (B3) | 1 mg | 6% |
| Pantothenic acid (B5) | 0.134 mg | 3% |
| Vitamin B6 | 0.039 mg | 2% |
| Folate | 12.5 µg | 3% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 14.8 mg | 3% |
| Minerals | ||
| Calcium | 76.3 mg | 6% |
| Iron | 1.1 mg | 6% |
| Magnesium | 76.5 mg | 18% |
| Phosphorus | 136.4 mg | 11% |
| Potassium | 207.8 mg | 4% |
| Sodium | 0.3 mg | <1% |
| Zinc | 0.9 mg | 8% |
| Copper | 0.3 mg | 32% |
| Manganese | 0.6 mg | 27% |
| Selenium | 1.2 µg | 2% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 oz (about 23 kernels) | 28.4 | 164 | 687 | 6 | 6.1 | 14.2 |
| 10 kernels | 12 | 69 | 291 | 2.5 | 2.6 | 6 |
| 1 cup, whole | 143 | 828 | 3,464 | 30.2 | 30.8 | 71.4 |
| 1 tbsp, sliced | 6 | 35 | 145 | 1.3 | 1.3 | 3 |
Things worth knowing
- Controlled feeding studies suggest whole almonds deliver about 20 percent fewer usable calories than the label states, because part of the fat stays trapped inside intact cell walls and is never absorbed. Ground almonds and almond butter do not share this effect.
- Almonds are the richest common food source of vitamin E: 28 g covers roughly half the daily reference intake.
- Roughly 63 percent of almond fat is monounsaturated and only 8 percent is saturated.
- At 12.5 g of fibre per 100 g, almonds are one of the highest-fibre nuts.
Converting these figures
One 1 oz (about 23 kernels) of almonds is 164 kcal, which is 687 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 41 g of almonds to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 14 nuts and seeds in one table →
Source: USDA FoodData Central, SR Legacy 12061. Values are averages; individual samples vary with variety, growing conditions, and preparation.