🌰 Almonds has 579 calories per 100 g — 162 in 1 handful (28 g)
Nuts & Seeds · Serving: 1 handful (28 g) (28 g) · Values are USDA-based estimates.
per 100 g
per serving (1 handful (28 g))
macros per 100 g
Nutrition table
| Nutrient | Per 100 g | Per serving (28 g) | % Daily Value (per 100 g) |
|---|---|---|---|
| Calories | 579 kcal | 162 kcal | 29% |
| Protein | 21 g | 5.9 g | 42% |
| Carbs | 22 g | 6.2 g | 8% |
| Fat | 50 g | 14 g | 64.1% |
| Fibre | 12.5 g | 3.5 g | 44.6% |
| Sugar | 4.4 g | 1.2 g | 8.8% |
| Sodium | 1 mg | 0.3 mg | 0% |
| Potassium | 733 mg | 205.2 mg | 15.6% |
| Calcium | 269 mg | 75.3 mg | 20.7% |
| Iron | 3.7 mg | 1.0 mg | 20.6% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is based on US Daily Values (calories 2000, protein 50 g, carbs 275 g, fat 78 g, fibre 28 g, sugar 50 g, sodium 2300 mg, potassium 4700 mg, calcium 1300 mg, iron 18 mg, vitamin C 90 mg). A dash means the value is not available for this food, not zero.
Is Almonds healthy?
With 579 calories and 21g protein per 100 g, Almonds sits in the higher-calorie range for everyday foods. It is also a good source of fibre (12.5g per 100 g). As with any single food, what matters most is the overall pattern of what you eat across the day.
This is general information about the food's nutrition profile, not medical or dietary advice for any individual.
How it fits your goals
- General eating: at 579 kcal per 100 g, a serving of 1 handful (28 g) contributes 162 kcal — easy to slot into a day once you know the number.
- Protein focus: 21g protein per 100 g (5.9g per serving) — a strong protein choice.
- Lower-carb eating: 22g carbs per 100 g — worth counting if you track carbs.
General information only — not a personal diet plan.
Similar foods
Compared with Almonds (579 kcal / 100 g): Almonds (salted) has 580 kcal per 100 g. Sunflower Seeds has 584 kcal per 100 g. Compare any two foods →
Frequently asked questions
How many calories are in Almonds?
Almonds has 579 calories per 100 g, and 162 calories in 1 handful (28 g) (28 g).
How much protein is in Almonds?
21g protein per 100 g, or 5.9g per serving.
How much sugar is in Almonds?
4.4g sugar per 100 g, or 1.2g per serving.
What is a serving of Almonds?
On this page, a serving is 1 handful (28 g) (28 g). Per-serving values are calculated as the per-100 g value × grams ÷ 100.