Calories in Almonds: Per Almond, Handful and Ounce
One ounce of almonds (about 23) has roughly 164 kcal and 6 g protein. See calories per almond, per handful, roasted, almond butter and almond milk.
By Ayoub Farid · · 2 min read
Quick answer: one ounce of almonds (28 g, about 23 almonds) has around 164 calories, 6 g of protein, 14 g of fat and 3.5 g of fiber. A single almond is about 7 calories.
Almond calories by portion
| Portion | Approx. calories |
|---|---|
| 1 almond | ~7 |
| 10 almonds | ~70 |
| 1 oz (23 almonds, 28 g) | ~164 |
| ¼ cup (~35 g) | ~205 |
| Small handful (~20 g) | ~115 |
| Per 100 g | ~580 |
Types compared (per ounce)
| Type | Approx. calories |
|---|---|
| Raw | ~164 |
| Dry-roasted | ~170 |
| Oil-roasted | ~170–175 |
| Honey-roasted | ~170–180 |
| Chocolate-covered (about 1 oz) | ~150–160 per 28 g, but much more sugar |
Almond products
| Product | Approx. calories |
|---|---|
| Almond butter, 2 tbsp | ~195 |
| Unsweetened almond milk, 1 cup | ~30–40 |
| Sweetened almond milk, 1 cup | ~80–90 |
| Almond flour, ¼ cup | ~160–170 |
Are almonds good for weight loss?
Nuts are nutritious and filling, and research generally links regular nut eating with healthy body weight. The catch is portion size: a "few handfuls" while working can reach 400–500 kcal. Pre-portion an ounce into a small container.
How to portion almonds
Almonds are easy to overeat. A few practical habits:
- Count once: 23 almonds is one ounce. Count them into a container a few times until you can eyeball it.
- Pre-pack snack bags at the start of the week.
- Use them as a topping (sliced almonds on yogurt or salad) rather than a bowl to graze from.
Almonds vs. other nuts (per ounce)
| Nut | Calories | Protein |
|---|---|---|
| Almonds | ~164 | ~6 g |
| Pistachios (in shell, about 49 nuts) | ~160 | ~6 g |
| Cashews | ~157 | ~5 g |
| Walnuts | ~185 | ~4 g |
| Peanuts | ~160 | ~7 g |
| Macadamias | ~205 | ~2 g |
Pistachios in the shell are a useful trick: cracking them slows you down and the shells remind you how many you've eaten.
Track it
Count the almonds once or weigh them, then log the number in Nutora. Compare snacks in high-protein snacks, low-calorie snacks and healthy fats guide.
Frequently asked questions
How many almonds should I eat a day?
A common serving is about 1 oz (around 23 almonds), roughly 164 calories.
How many calories are in 10 almonds?
About 70 calories.
Are roasted almonds less healthy than raw?
They're very similar; roasted almonds may have slightly more calories if roasted in oil and more sodium if salted.
Do almonds have a lot of protein?
About 6 g per ounce, a good amount for a snack, though less than Greek yogurt or eggs per calorie.
Track it with a photo
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