At a glance
- 6 g protein and 164 calories per 1 oz (28 g).
- 3.7 g protein per 100 calories: #332 of 536 foods in our USDA list, #10 of 33 in nuts & seeds.
- 3 g fiber and 0 mg sodium per serving.
What is almonds like to eat?
Almonds are crunchy tree nuts with a mild, slightly sweet flavor. They are eaten as a snack, sliced over yogurt or salads, or ground into flour and butter, and a small handful adds protein and crunch to a meal.
How can you eat more almonds?
Try this
Pack a small handful as a snackSlice over Greek yogurt or oatmealToast and add to a green saladBlend into almond butterIs almonds good on a GLP-1?
Whole nuts can feel heavy, so on gentle days a few sliced almonds or a thin layer of almond butter may be easier. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does almonds compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Almonds | 1 oz | 6 g | 164 | 3.7 g |
| Peanut butter | 2 tbsp | 7.7 g | 188 | 4.1 g |
| Pumpkin seeds | 1 oz | 8.4 g | 144 | 5.8 g |
| Chia seeds | 1 tbsp | 2 g | 59 | 3.5 g |
Close to almonds per calorie: falafel (4 g), bagel (4 g), quinoa (3.7 g), almond milk (3.7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose raw or dry-roasted unsalted if you want to limit sodium, and store nuts in a cool place so they stay fresh.
What's the full nutrition for almonds?
| Nutrient | Per 1 oz (28 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 164 | 584 | |
| Protein | 6 g | 21.5 g | 12% |
| Fat | 14.3 g | 51.1 g | |
| Saturated fat | 1.1 g | 3.8 g | 6% |
| Carbohydrate | 5.6 g | 20 g | |
| Fiber | 3 g | 10.8 g | 11% |
| Sugar | 1.2 g | 4.3 g | |
| Sodium | 0 mg | 0 mg | 0% |
| Calcium | 71 mg | 254 mg | 5% |
| Iron | 1 mg | 3.74 mg | 6% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Nuts, almonds, whole, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
