Almonds nutrition facts
Nuts & seeds · Raw · per 100 g
Almonds (raw) contains 579 kcal per 100 g, with 21.2 g protein, 21.6 g carbohydrate (of which 4.4 g sugar), 49.9 g fat and 12.5 g fiber. That works out to about 3.7 g of protein per 100 kcal, and its energy density is high (over 300 kcal/100 g).
Source: USDA FoodData Central. Data as of June 2026.
Nutrition facts per 100 g
| Nutrient | Per 100 g |
|---|---|
| Calories | 579 kcal |
| Protein | 21.2 g |
| Carbohydrate | 21.6 g |
| Fat | 49.9 g |
| Fiber | 12.5 g |
| Sugar | 4.4 g |
| Calcium | 269 mg |
| Iron | 3.7 mg |
Source: USDA FoodData Central. Data as of June 2026.
What the numbers mean
Energy density tells you how many calories a food packs per gram: almonds is high (over 300 kcal/100 g). Protein density — grams of protein per 100 kcal — is a useful way to compare foods regardless of portion size; here it is about 3.7 g/100 kcal. Fiber (12.5 g per 100 g) supports digestion and satiety, while the sugar figure (4.4 g) is part of total carbohydrate. See our guide on how to read nutrition data for more.
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Frequently asked questions
How many calories are in 100 g of almonds?
100 g of almonds (raw) contains about 579 kcal, with 21.2 g protein, 21.6 g carbohydrate and 49.9 g fat, per USDA FoodData Central.
How much protein is in almonds?
Almonds provides 21.2 g of protein per 100 g — roughly 3.7 g of protein per 100 kcal.
Is almonds high or low in calories?
At 579 kcal per 100 g, almonds has high (over 300 kcal/100 g) energy density.
Source
Data from USDA FoodData Central (FDC ID 170567), per 100 g edible portion. Values are for general information only and are not medical or dietary advice; cooking, brand and variety can change the real figures.
Last updated: 2026-06-14