Food calories
How many calories in almonds?
Last updated: July 10, 2026
Short answer: a 1 oz serving (28 g, about 23 almonds) has164 calories, with 6 g protein, 6 g carbs,14 g fat, and 3.5 g of fiber. That works out to roughly7 calories per almond. Whole almonds are calorie-dense thanks to their healthy fats, and they are rich in vitamin E and magnesium.
Almonds are one of the most nutrient-packed snacks around, but they are also easy to over-eat — a small handful can quietly turn into a few hundred calories. Knowing the numbers per almond, per handful, and per ounce makes it simple to enjoy them and still stay on target.
Almond calories & nutrition by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 almond | ~7 kcal | 0.3 g | 0.3 g | 0.6 g |
| 10 almonds | ~70 kcal | 2.5 g | 2.5 g | 6 g |
| 1 oz / handful (28 g, ~23 almonds) | 164 kcal | 6 g | 6 g | 14 g |
| 100 g | 579 kcal | 21 g | 22 g | 50 g |
The standard 1 oz serving also delivers about 3.5 g of fiber along with plenty of vitamin E and magnesium. Most of the calories come from monounsaturated fat — the same kind of healthy fat found in olive oil — which is why almonds are so calorie-dense for their size.
How almonds fit your calorie goal
At 164 calories an ounce, almonds are a filling snack rather than a "free" one, so it helps to plan them into your day. Start by finding your target with thecalorie calculator, then, if you are trying to lose weight, fit the almonds inside your calorie deficit instead of on top of it. Their combination of protein and 3.5 g of fiber makes them genuinely satisfying, which can help curb bigger cravings later in the day.
For building or keeping muscle, almonds are a convenient source of plant protein and healthy fat — 6 g of protein and 14 g of fat per ounce. If you want to understand how those macros are counted toward your total, seecalories in protein, carbs & fat. The one rule that matters most: measure your portion. A leveled ounce is about 23 almonds; eating straight from the bag is how a 164-calorie snack becomes 400.
Log almonds in seconds with MyPlate
You do not have to count almonds by hand. The MyPlate app lets you log a serving by snapping a photo or scanning the barcode on the bag, and it fills in the calories and macros automatically — so your almond snack is tracked accurately instead of guessed. Browse more everyday numbers on the calories in common foods page.
Frequently asked questions
How many calories are in one almond?
A single almond has about 7 calories. That comes from a mix of healthy fat, a little protein, and a small amount of carbohydrate. Because they are so small, the calories add up quickly — a standard 1 oz (28 g) serving is about 23 almonds, or 164 calories.
How many calories are in a handful of almonds?
A "handful" is usually close to the standard 1 oz (28 g) serving — about 23 almonds and 164 calories, with 6 g protein, 6 g carbs, 14 g fat, and 3.5 g of fiber. Bigger hands (or heaping handfuls) can hit 200+ calories, so measuring the first few times helps you learn what a real portion looks like.
How many calories are in 10 almonds?
Ten almonds have roughly 70 calories, since each almond is about 7 calories. That is a light snack with around 2.5 g of protein and a good dose of healthy fat, vitamin E, and magnesium — handy when you want the crunch without a full 164-calorie ounce.
Are almonds good for weight loss?
Almonds can absolutely fit a weight-loss plan. They are calorie-dense (164 per ounce, 579 per 100 g) because of their healthy fats, but the protein and 3.5 g of fiber per serving help you feel full, and studies suggest not all of their fat calories are fully absorbed. The key is portion control — stick to a measured ounce rather than eating straight from the bag, and count them toward your daily calorie deficit.