Calories in Almonds: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 37% DV | 37% |
| Vitamin K | 0% DV | 0% |
| Vitamin B6 | 3% DV | 3% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 4% DV | 4% |
| Calcium | 8% DV | 8% |
| Iron | 6% DV | 6% |
| Magnesium | 19% DV | 19% |
| Potassium | 4% DV | 4% |
| Zinc | 5% DV | 5% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 oz (28g / ~23 almonds).
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Health Benefits of Almonds
How to Track Almonds Accurately
Accurately tracking almonds requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track almonds and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Almonds
| Serving | Weight | Calories |
|---|---|---|
| 1 oz / 23 almonds (28g) | 28g | 164 |
| 10 almonds (14g) | 14g | 82 |
| 1/4 cup (35g) | 35g | 205 |
| 100g | 100g | 579 |
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Frequently Asked Questions
How many calories in Almonds?
Almonds contains 164 calories per 1 oz (28g / ~23 almonds). Per 100g, almonds provides approximately 586 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track almonds calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Almonds healthy?
Almonds provides 164 calories, 6g protein, 6.1g carbohydrates, and 14.2g fat per serving. Almonds are the richest nut source of vitamin E (37% DV per ounce), a fat-soluble antioxidant that protects cell membranes from oxidative damage. Like all foods, almonds is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Almonds calories?
The most accurate way to track almonds is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies almonds from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.