Nuts & seeds
Almonds
A crunchy, nutrient-dense nut that makes one of the most convenient healthy snacks. Here is the full nutrition of almonds and the guides on the site that feature them.
Nutrition facts
| Nutrient | Per 100g | Per 28g serving |
|---|---|---|
| Calories | 579 | 162.1 |
| Protein | 21 g | 5.9 g |
| Carbs | 22 g | 6.2 g |
| Fat | 50 g | 14 g |
| Fibre | 12 g | 3.4 g |
| Sugar | 4.4 g | 1.2 g |
| Calcium | 269 mg | 75.3 mg |
| Potassium | 733 mg | 205.2 mg |
| Iron | 3.7 mg | 1 mg |
| Omega-3 | 0.003 g | 0 g |
| Zinc | 3.1 mg | 0.9 mg |
Per 100 g. Values are approximate and vary by source.
Why almonds is good for you
Almonds are rich in healthy fats, plant protein and fibre, a combination that makes them genuinely filling. They are one of the best whole-food sources of vitamin E, an antioxidant that protects your cells.
They also provide magnesium and calcium, and research links regular nut eating to better heart health. A small handful is an easy, portable snack that beats most processed options.
For more, explore our related guide.
How to eat it
Sweet
- As a handful on their own
- Chopped over oats or yogurt
- As almond butter
- In homemade granola
Savoury
- Toasted over salads
- Flaked onto vegetables
- In stir-fries
- Ground into coatings
Recipes & ideas with almonds
Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.
Featured in 13 food lists
Almonds qualifies for these ranked guides on the site.
Frequently asked questions
How much protein is in almonds?
Almonds has around 21 g of protein per 100 g, or roughly 5.9 g in a 28 g serving.
How many calories are in almonds?
Around 579 calories per 100 g, or about 162.1 in a 28 g serving.
Is almonds good for building muscle?
Yes. With around 21 g of protein per 100 g, almonds supplies the amino acids muscles need to repair and grow, making it a useful food for building or maintaining muscle.
Is almonds high in fibre?
Yes, with around 12 g of fibre per 100 g, almonds is a good source that supports digestion and fullness.