Almonds Nutrition Facts: Calories, Macros & Health Benefits

Summary: One ounce (28g, about 23 almonds) of almonds contains 46 calories, 1.7g protein, 1.7g carbs, and 3.9g fat. Almonds is a good source of essential vitamins and minerals.

How Many Calories Are in Almonds?

One ounce (28g, about 23 almonds) of almonds contains 46 calories. Here’s the complete nutrition breakdown:

Almonds Nutrition Facts

Is Almonds Good for You?

Yes, almonds are highly nutritious. One ounce (23 almonds) provides 1.7g of protein and 0.98g of fiber while containing just 46 calories and zero cholesterol. Almonds are rich in magnesium (5% daily value) and heart-healthy unsaturated fats, making them an excellent choice for cardiovascular and digestive health.

Key Health Benefits of Almonds

• Heart Health Support: Almonds contain 3.9g of total fat per ounce, primarily unsaturated fats that support healthy cholesterol levels. Research consistently shows that regular almond consumption is associated with improved cardiovascular markers.

• Protein for Plant-Based Diets: Each ounce delivers 1.7g of protein, making almonds a valuable protein source for vegetarians and vegans seeking whole-food nutrition without animal products.

• Gut-Friendly Fiber: With nearly 1g of fiber per ounce, almonds support digestive health and promote satiety, helping maintain stable blood sugar levels throughout the day.

• Magnesium for Cellular Function: Almonds provide 21.3mg of magnesium (5% daily value), an essential mineral involved in muscle function, energy production, and stress response.

• Anti-Inflammatory Properties: The combination of fiber, polyphenols, and healthy fats in almonds creates a naturally anti-inflammatory food profile, supporting long-term wellness.

Almonds vs Walnuts

Almonds and walnuts are both nutritious tree nuts but differ in their nutritional profiles. Walnuts contain more omega-3 fatty acids, making them particularly anti-inflammatory, while almonds are higher in vitamin E and fiber. Here’s how a standard serving compares:

Both nuts are excellent choices; almonds offer a lower-calorie, higher-fiber option, while walnuts pack more protein and omega-3s per serving.

Frequently Asked Questions

How many calories are in almonds?

One ounce of almonds (about 23 almonds) contains 46 calories, making them a relatively low-calorie snack option compared to other nuts.

Are almonds good for weight loss?

Yes, almonds can support weight loss due to their high fiber (0.98g per ounce) and protein content (1.7g), which promote satiety and reduce overall calorie intake throughout the day.

Are almonds keto-friendly?

Yes, almonds are extremely keto-friendly with just 1.7g of carbohydrates per ounce and 3.9g of healthy fat, fitting easily into a ketogenic diet.

Do almonds have gluten?

Pure almonds are naturally gluten-free and safe for people with celiac disease or gluten sensitivity, though flavored varieties should be checked for cross-contamination.

What nutrients do almonds have?

Almonds contain protein, fiber, magnesium (5% DV), phosphorus (3% DV), and healthy unsaturated fats, plus trace amounts of iron, zinc, and B vitamins—all in just 46 calories per ounce.

How to Track Almonds Nutrition with Gram

The Gram app makes it easy to track your almond intake with AI-powered food recognition—simply photograph your serving and the app instantly logs the complete nutritional breakdown including calories, protein, fiber, and micronutrients. For those monitoring specific nutrients like magnesium or tracking macro ratios for keto or vegan diets, Gram provides detailed nutrient tracking that goes beyond standard calorie counting, helping you understand exactly what almonds contribute to your daily nutrition goals.

Nutrition data sourced from USDA FoodData Central. Track almonds and thousands of other foods with the Gram app.