Macros in Almonds
100 g of Almonds provides 21 g protein, 49.9 g fat and 21.6 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 21 g
- Fat
- 49.9 g
- Carbs
- 21.6 g
579 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in AlmondsCalculate macros for your serving
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In your portion
162 kcal
- Protein
- 5.9 g
- Fat
- 14 g
- Carbs
- 6 g
Compare Almonds macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 3.6 g
- Fat
- 8.6 g
- Carbs
- 3.7 g
Reference portion: handful (28 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
Check that the entry matches the food you have, including its preparation. If raw or cooked is not specified, check your label or a matching nutrition reference before logging it.
Compare macros by serving weight
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 28 g | 162 kcal | 5.9 g | 14 g | 6 g |
| 50 g | 290 kcal | 10.5 g | 25 g | 10.8 g |
| 100 g | 579 kcal | 21 g | 49.9 g | 21.6 g |
| 200 g | 1,158 kcal | 42 g | 99.8 g | 43.2 g |
Additional nutrients · 100 g
- Fiber
- 10.8 g
- Sugars
- 4 g
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change almonds calories quickly.
FAQ
How do I calculate macros for a serving of Almonds?
Multiply each per-100 g value by the serving weight and divide by 100. A 28 g portion gives about 5.9 g protein, 14 g fat and 6 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
Is almonds good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Almonds compares
Of the 6 other foods in this table, 5 have less protein per 100 g than Almonds and 1 has more.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Almonds (this page) | 21 g | 579 kcal | 49.9 g | 21.6 g |
| WalnutsLeast protein | 15 g | 654 kcal | 65 g | 14 g |
| Cashews | 18 g | 553 kcal | 44 g | 30 g |
| PeanutsMost protein | 26 g | 567 kcal | 49 g | 16 g |
| Pistachios | 20 g | 560 kcal | 45 g | 28 g |
| Hazelnuts | 15 g | 628 kcal | 61 g | 17 g |
| Chia seeds | 17 g | 486 kcal | 31 g | 42 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026