Almonds (raw)
A handful is about 160 kcal, so portion them out instead of eating from the bag.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Almonds for gym-goers
Per 100 g, almonds (raw) provides 579 kcal, 21.2 g protein, 21.6 g carbohydrate (12.5 g fiber, 4.4 g sugars) and 49.9 g fat (3.8 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 oz (~23 almonds), about 28 g) comes to roughly 162 kcal and 5.9 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Almonds
These numbers are for raw, unsalted whole almonds with the skin on. Almonds pair fairly high protein with the most fiber of the common snacking nuts, and they bring a good dose of calcium, magnesium and vitamin E. Their saturated fat is lower than in cashews or macadamias.
In a gym diet
Roughly a fifth of an almond's weight is protein, but most of the calories come from fat, so count them as a fat source in your plan. A measured 28 g portion makes a filling, crunchy snack on a cut, since the fiber and fat slow digestion. On a bulk, an extra handful adds calories without much volume. The protein is incomplete and modest in leucine, so eat them alongside dairy, eggs, meat or soy if you want a proper muscle-building dose at that meal. If a high-fat, high-fiber snack sits heavily in your stomach, skip them in the hour before training.
Preparation and cooking
Dry-roast raw almonds in a moderate oven for 10 to 12 minutes for a deeper flavor. The numbers barely move, because almonds lose only a little moisture. Oil-roasted almonds soak up a bit of extra fat, and salted or flavored ones add sodium and sometimes sugar, so log those as a separate entry. Soaking doesn't meaningfully cut calories. Weigh them dry.
Buying and storage
Stick to plain raw or dry-roasted almonds and read the ingredient list for added oil, sugar, salt or flavor coatings. Keep them airtight somewhere cool and dark, or in the fridge or freezer for several months, since heat and light slowly turn their fats rancid.
Things to watch
Tree nut allergy rules them out, and almonds are a common allergen. At nearly 580 kcal per 100 g, grazing from a big bag can add several hundred calories a day without you noticing. Portion a serving into a small container instead.
Meal ideas
- Cutting snack: 28 g raw almonds with a crisp apple and a glass of skim milk.
- Breakfast bowl: Greek yogurt, sliced almonds, blueberries and a drizzle of honey.
- Chicken stir-fry finished with toasted almonds, green beans and brown rice.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (64%), Zinc (28%), Calcium (21%), and Iron (21%).
Good source (10–19% DV per 100 g): Potassium (16%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 3.7 g | #5 of 16 |
| Protein per 100 g | 21.2 g | #5 of 16 |
| Fiber per 100 g | 12.5 g | #3 of 16 |
| Lowest calories per 100 g | 579 kcal | #8 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Pistachios (raw, shelled)
560 kcal · P 20.2 · C 27.2 · F 45.3
→Sunflower seed kernels (dried)
584 kcal · P 20.8 · C 20 · F 51.5
→Flaxseed (ground)
534 kcal · P 18.3 · C 28.9 · F 42.2
→Almond butter, plain (unsalted)
614 kcal · P 21 · C 18.8 · F 55.5
→Chia seeds (dried)
486 kcal · P 16.5 · C 42.1 · F 30.7
→Cashews (raw)
553 kcal · P 18.2 · C 30.2 · F 43.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded; reference record FDC #170567. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in almonds?
Almonds (raw) has about 579 kcal per 100 g, or roughly 162 kcal per 1 oz (~23 almonds) (28 g).
How much protein is in almonds?
About 21.2 g of protein per 100 g and 5.9 g per 1 oz (~23 almonds). That works out to 3.7 g per 100 kcal, so it's not primarily a protein source.
Is almonds good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Are roasted almonds less healthy than raw almonds?
Dry-roasted almonds are very close to raw ones. Roasting costs a little of some heat-sensitive vitamins and slightly concentrates the calories as moisture cooks off. The real differences come from oil roasting, salt and sweet coatings, which add fat, sodium or sugar. If you prefer the taste, plain dry-roasted almonds are a perfectly good choice.
Do you absorb all the calories in almonds?
Some studies suggest you absorb fewer calories from whole almonds than label values indicate, because part of the fat stays locked inside cell walls that never fully break down. The effect is smaller with almond butter or finely ground almonds. Log the listed values anyway and treat any shortfall as a small buffer.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.