EatSeeAlmond nutrition information
| Nutrient | Carbs 100 g | % RI* | Handful (30 g) |
|---|---|---|---|
| Energy | 579 kcal2423 kJ | 29% | 174 kcal728 kJ |
| Fat | 49.9 g | 71% | 15 g |
| of which saturated fatty acids | 3.8 g | 19% | 1.1 g |
| Carbs | 9.1 g | 3% | 2.7 g |
| of which sugars | 4.4 g | 5% | 1.3 g |
| Fiber | 12.5 g | - | 3.8 g |
| Protein | 21.2 g | 42% | 6.4 g |
| Salt | 0 g | 0% | 0 g |
| Water | 4.4 g | - | 1.3 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in almonds?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon of sliced almonds6 g | 35 kcal | 1.3 g | 0.5 g | 3 g |
| 10 almonds13 g | 75 kcal | 2.8 g | 1.2 g | 6.5 g |
| Handful30 g | 174 kcal | 6.4 g | 2.7 g | 15 g |
| 100 g | 579 kcal | 21.2 g | 9.1 g | 49.9 g |
Vitamins and minerals
In 100 g of almonds, the most abundant nutrients are vitamin E (213% RWS), vitamin B2 (81%), and magnesium (72%). We show nutrients present at 2% RWS or more per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 733 mg | 37% |
| Calcium | 269 mg | 34% |
| Magnesium | 270 mg | 72% |
| Phosphorus | 481 mg | 69% |
| Iron | 3.7 mg | 26% |
| Zinc | 3.1 mg | 31% |
| Selenium | 4.1 µg | 7% |
| Vitamin B1 (thiamin) | 0.21 mg | 19% |
| Vitamin B2 (riboflavin) | 1.1 mg | 81% |
| Vitamin B3 (niacin) | 3.6 mg | 23% |
| Vitamin B6 | 0.14 mg | 10% |
| Folate | 44 µg | 22% |
| Vitamin E | 25.6 mg | 213% |
Almonds compared with other foods
Almonds have more calories per 100 g than 45% of the nuts and seeds in our chart. Here’s how foods from the nuts, seeds, and kernels category with similar calorie counts compare (kcal per 100 g):
- Flaxseed534 kcal
- Cashews553 kcal
- Pumpkin seeds559 kcal
- Roasted salted pistachios569 kcal
- Almonds579 kcal
- Shelled sunflower seeds584 kcal
- Roasted unsalted peanuts587 kcal
- Roasted salted peanuts587 kcal
- Peanut butter598 kcal
Almonds in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 4: millet porridge with raspberries and almonds
FAQs
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How many carbs do almonds have?
Data source: USDA FoodData Central, SR28 database - “Nuts, almonds” (NDB 12061). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we prepare our calorie chart.