Calories in Almonds: Full Nutrition Breakdown

Almonds are one of the most popular tree nuts in the world, prized for their mild flavor, satisfying crunch, and impressive nutrient density. One ounce of whole raw almonds provides about 6 grams of protein, 14 grams of mostly monounsaturated fat, and is an excellent source of vitamin E, magnesium, manganese, and riboflavin. Whether eaten raw, roasted, slivered, or ground into flour, almonds are a versatile ingredient in both sweet and savory dishes.

Calories by serving size:

Almonds stand out among nuts for their exceptionally high vitamin E content — one ounce provides about 37% of the daily value — which acts as a powerful antioxidant protecting cells from oxidative damage. They are also one of the best nut sources of calcium and fiber, making them a particularly well-rounded choice for bone health and digestive regularity. Research suggests that not all the fat in almonds is absorbed during digestion, meaning the actual calorie count may be roughly 20% lower than what is listed on labels.

Frequently Asked Questions (FAQ)

How many almonds are in one ounce?

One ounce of whole almonds contains approximately 23 individual nuts, weighing about 28 grams in total. This is generally considered a standard single serving and fits comfortably in the palm of your hand. This portion delivers 164 calories, 6 grams of protein, and 3.5 grams of fiber, making it a filling snack that is easy to portion out in advance.

Are almonds good for heart health?

Almonds have strong evidence supporting their role in cardiovascular health. Multiple clinical trials have shown that regular almond consumption can lower LDL ("bad") cholesterol by 3 to 10 percent without reducing HDL ("good") cholesterol. Their high monounsaturated fat content, combined with vitamin E, magnesium, and polyphenol antioxidants, works synergistically to reduce inflammation and oxidative stress in blood vessels. The FDA allows a qualified health claim stating that eating 1.5 ounces of almonds per day may reduce the risk of heart disease.

What is the difference between raw and roasted almonds?

Raw and dry-roasted almonds are nearly identical in their macronutrient content, with roasted almonds having only marginally fewer calories due to slight moisture loss during the roasting process. Roasting does reduce some heat-sensitive nutrients like thiamine and certain antioxidants by a small amount, but it also improves the digestibility and bioavailability of some minerals. Oil-roasted almonds will have slightly more calories (about 170 per ounce) because they absorb additional fat during cooking. Flavored or seasoned varieties may also contain added sodium, sugar, or other ingredients that change the overall nutritional profile.

Are almonds a good source of protein for vegetarians?

Almonds provide about 6 grams of protein per ounce, making them a solid plant-based protein source that complements grains and legumes in a vegetarian diet. While almond protein is not a complete protein on its own — it is relatively low in the essential amino acid lysine — pairing almonds with lysine-rich foods like beans, lentils, or quinoa throughout the day easily covers all amino acid needs. A quarter-cup serving delivers nearly 8 grams of protein, comparable to one egg, along with healthy fats and minerals that many vegetarian diets can lack, such as magnesium and zinc.

Do almonds help with weight management?

Despite being calorie-dense at 164 calories per ounce, numerous studies have found that adding almonds to the diet does not lead to the weight gain that their calorie content would predict. This is partly because the fiber, protein, and fat in almonds promote strong satiety, leading to reduced food intake later in the day. Additionally, research from the USDA found that the body absorbs roughly 20% fewer calories from almonds than food labels indicate, because some of the fat remains trapped within the almond's rigid cell walls during digestion. Controlled clinical trials have shown that incorporating about 1.5 ounces of almonds daily into a calorie-controlled diet can enhance fat loss compared to a nut-free diet of equal calories.