How many calories are in a standard 1 oz / ~23 kernels (28g standard serving) of almonds?

A standard 1 oz / ~23 kernels (28g standard serving) (28g) of almonds contains 162 calories, with 5.9g protein, 6g carbs, and 14g fat according to USDA FoodData Central (FDC ID: 170567).

Is almonds good for a weight loss calorie deficit?

Whole raw tree nuts. Outstanding source of vitamin E, magnesium, healthy monounsaturated fats, and plant-based protein. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

nuts seedsUSDA FDC ID: 170567(Prunus dulcis)

Almonds Calories & Nutrition Facts

Q: What is the calorie density of almonds per 100g?

Per 100 grams, almonds provides 579 kcal, 21.2g protein, 21.6g carbohydrates, and 12.5g dietary fiber.

Quick Answer: A standard 1 oz / ~23 kernels (28g standard serving) of almonds contains 162 calories. Per 100 grams, almonds provides 579 kcal, 21.2g protein, 21.6g carbohydrates, and 49.9g fat based on verified USDA FoodData Central records.

Whole raw tree nuts. Outstanding source of vitamin E, magnesium, healthy monounsaturated fats, and plant-based protein. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

579kcal

per 100 grams (100g)

Protein

21.2g

15% of energy

Carbohydrates

21.6g

15% of energy

Total Fat

49.9g

78% of energy

Serving: 100 grams (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories579 kcal

Total Fat49.9 g

Saturated Fat3.8 g

Sodium1 mg

Potassium733 mg

Total Carbohydrate21.6 g

Dietary Fiber12.5 g

Total Sugars4.4 g

Protein21.2 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Raw whole	579 kcal	21.2g	21.6g	49.9g	Intact cell wall slows lipid absorption
Dry Roasted	598 kcal	21.1g	21g	52.5g	Slight moisture loss increases density

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Almonds vs Walnuts

View Walnuts →

Almonds have more protein (21.2g vs 15.2g) and fiber (12.5g vs 6.7g) than walnuts, while walnuts have more omega-3s.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 170567)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related nuts seeds Foods

Peanut Butter588 kcal / 100g Walnuts654 kcal / 100g Chia Seeds486 kcal / 100g

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