Almonds are a popular snack, known for their satisfying crunch and nutritional profile. They are packed with healthy fats, fiber, and protein. Many people track their almond intake, especially when managing calorie goals. However, the exact calorie count can vary.
Factors like preparation, added ingredients, and portion size all play a role. A handful of raw almonds will differ from a portion of salted, oil-roasted almonds, and that is why the figures below are given as ranges rather than as one number.
The data below is based on a specific branded product (Harvest Fresh Almonds, with peanuts oil, corn syrup, and salt). This provides a baseline for prepared almonds. Raw or dry-roasted almonds will have slightly different values, which we discuss further down.
| Nutrient (per 100g) | Value (Harvest Fresh Almonds) | Range (approx.) | Confidence |
|---|---|---|---|
| Energy | 633 kcal | 610–650 kcal | Medium |
| Protein | 23.3 g | 22–25 g | Medium |
| Total Fat | 56.7 g | 55–59 g | Medium |
| Carbohydrates | 13.3 g | 12–15 g | Medium |
| Fiber | 10.0 g | 9–11 g | High |
| Sugars | 3.33 g | 2–4 g | Medium |
| Sodium | 367 mg | 350–390 mg | High |
Note: These values are for 100 grams. A typical serving size for almonds is often around 30 grams (approximately 1/4 cup or a small handful).
The nutritional profile of almonds isn't static. Several factors can significantly impact their calorie and macro content:
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📸 → BiteNote: "Handful of roasted almonds, salted" 🤖 BiteNote: "Logged 30–35g of roasted almonds, ~180–220 kcal. Confidence: medium. We estimate based on common commercial varieties with light oil. For raw almonds, values would be slightly lower."
Raw almonds typically contain around 570–580 kcal per 100g. Dry-roasted almonds are very similar. Oil-roasted almonds, however, can be higher, often ranging from 600–650 kcal per 100g, depending on the amount and type of oil used.
Yes, almonds are a good source of plant-based protein. They provide about 21–25 grams of protein per 100 grams, making them a popular choice for vegetarians, vegans, and anyone looking to increase their protein intake through snacks.
Almonds are nutrient-dense and high in fiber and protein, which can contribute to satiety and help manage hunger. This can be beneficial for weight management. However, they are also calorie-dense, so portion control is important. No single food guarantees weight loss; it's about overall dietary patterns.
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