Almond: Calories, Nutrition Facts, and Health Benefits (2026)

Almonds contain 162 calories per 1 oz (28 g), providing 5.9 g of protein, 3.5 g of fiber, and 14 g of fat. They are notable for their vitamin E content, offering 7.2 mg per serving, and have a low sugar level of 1.2 g.

This page provides a comprehensive overview of almond nutrition, focusing on their calorie content, macronutrient breakdown, and health benefits. It also examines their impact on blood sugar levels and compares them with other nuts and seeds.

Almond Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for almonds per 1 oz (28 g) and per 100 g.

Values are for 1 oz (28 g, about 23 almonds).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	162	579	8%
Protein	5.9 g	21.1 g	12%
Carbohydrates	6.0 g	21.6 g	2%
Fiber	3.5 g	12.5 g	13%
Sugar	1.2 g	4.3 g	-
Fat	14.0 g	49.9 g	18%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	205 mg	733 mg	4%
Saturated Fat	1.1 g	3.8 g	5%
Vitamin E	7.2 mg	25.6 mg	48%
Magnesium	76 mg	270 mg	18%

About 14% of almond calories come from carbohydrates, 14% from protein and 72% from fat.

Almond by Health Goal

Here, we evaluate how almonds rate against common nutritional goals.

Goal	Rating	Why
Weight loss	Fair	162 calories per serving, with 3.5 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Good	3.5 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (5.9 g); best as a vitamin-rich choice, not a protein source

Almond and Blood Sugar

Glycemic index: 0. Glycemic load: 1 per serving.

Almond is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Almond Compares to Other Nuts and Seeds

The comparison table highlights how almonds stack up against other nuts and seeds in terms of nutritional content.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Almond	579	21.1	49.9	12.5
Walnut	654	15.2	65.2	6.7
Cashew	553	18.2	43.9	3.3
Pistachio	560	20.2	45.3	10.6

Almond Myths, Checked

Almonds are fattening , Misleading. An ounce is about 164 calories of mostly healthy fat, and they are very filling.

Store-bought raw almonds are toxic , Misleading. Sweet almonds sold in stores are safe; only bitter wild almonds contain harmful compounds.

How to Track Almond

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing almond beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log almond accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of almonds?

One ounce of almonds contains 162 calories, making them a calorie-dense snack option.

Is almond good for weight loss?

Almonds can be beneficial for weight loss due to their high protein and fiber content, which can promote satiety.

Can people with diabetes eat almond?

People with diabetes can eat almonds, as they have a low carbohydrate content and minimal impact on blood sugar levels.

How much vitamin E is in almond?

Almonds provide 7.2 mg of vitamin E per 1 oz serving, contributing to antioxidant protection.

Is almond high in sugar?

Almonds are low in sugar, with only 1.2 g per serving, making them a suitable choice for those monitoring their sugar intake.

How many almonds are in a serving?

A serving of almonds is typically considered to be 1 oz, which is approximately 23 almonds.

Key Takeaways

• Almonds are calorie-dense, with 162 calories per 1 oz.
• They contain 5.9 g of protein per serving.
• Almonds have 3.5 g of fiber, supporting digestive health.
• They provide 7.2 mg of vitamin E, an important antioxidant.
• Almonds have only 1.2 g of sugar, making them low in sugar.
• A standard serving size is about 23 almonds.