Almonds: Carbs, Protein, Fat & Calories
One serving of almonds (1 oz / ~23 nuts (28 g)) has 6 g carbs (2.5 g net), 5.9 g protein, 14 g fat and 162 calories. Change the amount below to calculate any portion.
* Based on a 2,000-calorie diet. Rounded averages from USDA FoodData Central.
Almonds by serving size
| Serving | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| 1 oz / ~23 nuts (28 g) | 162 | 6 g | 2.5 g | 5.9 g | 14 g |
| 1 oz (28 g) | 164 | 6.1 g | 2.6 g | 6 g | 14.1 g |
| 100 g | 579 | 21.6 g | 9.1 g | 21.2 g | 49.9 g |
Key facts
- 14% of its calories come from carbs, 14% from protein and 72% from fat — it is mainly a fat food.
- Among the 7 foods in Nuts, Oils & Spreads, it ranks #4 of 7 for protein per calorie.
- Among the 7 foods in Nuts, Oils & Spreads, it ranks #6 of 7 for lowest net carbs per 100 g.
- One serving (1 oz / ~23 nuts, 28 g) is 0.4 carb choices (15 g each) — useful for diabetes carb counting.
- To get 30 g of protein you need about 142 g (5 oz) — 819 calories.
- One serving (1 oz / ~23 nuts, 28 g) has 1.1 g saturated fat — 5% of the daily value.
- With 3.5 g fiber per serving (1 oz / ~23 nuts, 28 g), it is a good source of fiber (10%+ DV).
Compare with other nuts, oils & spreads (per 100 g)
| Food | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| Peanut Butter | 588 | 20 g | 14 g | 25 g | 50 g |
| Almonds | 579 | 21.6 g | 9.1 g | 21.2 g | 49.9 g |
| Peanuts (Dry Roasted) | 567 | 16.1 g | 7.6 g | 25.8 g | 49.2 g |
| Olive Oil | 884 | 0 g | 0 g | 0 g | 100 g |
| Butter | 717 | 0.1 g | 0.1 g | 0.9 g | 81 g |
| Ghee | 876 | 0 g | 0 g | 0.3 g | 99.5 g |
| Hummus | 166 | 14.3 g | 8.3 g | 7.9 g | 9.6 g |
Frequently asked questions
How many carbs are in almonds?
One serving of almonds (1 oz / ~23 nuts, 28 g) has 6 g of carbohydrate, including 3.5 g of fiber, so 2.5 g net carbs. Per 100 g it has 21.6 g carbs (9.1 g net).
How much protein is in almonds?
One serving of almonds (1 oz / ~23 nuts, 28 g) has 5.9 g of protein (12% of the daily value). Per 100 g it has 21.2 g of protein.
How much fat and how many calories are in almonds?
One serving of almonds (1 oz / ~23 nuts, 28 g) has 162 calories and 14 g of fat, of which 1.1 g is saturated. Per 100 g: 579 calories and 49.9 g fat.
Is almonds keto-friendly?
In small amounts. One serving of almonds (1 oz / ~23 nuts, 28 g) has 2.5 g net carbs — 13% of a strict 20 g/day keto limit.
Is almonds a good source of protein?
It is a good source: One serving of almonds (1 oz / ~23 nuts, 28 g) provides 5.9 g protein (10–19% of the daily value).
Calculators
- Carb Counter — add almonds to a meal and track carbs and net carbs.
- Protein Calculator — how much protein you need per day.
- Fat Calculator — your daily fat and saturated fat limits.