💡 Quick Answer
10 almonds have about 69 kcal and 2.5 g of protein; 5 almonds have 35 kcal and 1.3 g; one almond has 7 kcal and 0.3 g (USDA, at 1.2 g per almond). Per 100 g, raw almonds have 579 kcal and 21.1 g of protein; IFCT 2017 lists 609 kcal and 18.4 g.
- A 30 g handful (about 25 almonds): 174 kcal, 6.3 g protein, 15 g fat.
- 20 almonds: 139 kcal, 5.1 g protein.
- Almonds are mostly fat (49.9 g per 100 g), so count them: a few a day, not a bowl.
Portion calculator
30 g of almonds, raw (USDA) ≈ 6.3 g protein · 174 kcal
Scaled from the figures on this page. Brands and recipes vary.
Counting calories and protein? Snap a photo of your meal and the UltraFit360 app logs both against your daily target. Get UltraFit360 on the App Store or Google Play.
Almonds are the most searched nut in India, usually in tiny quantities: "1 badam calories", "5 almonds calories", "protein in 10 almonds". The numbers are small per nut, but they add up quickly because almonds are about half fat by weight. This page gives the calories, protein, fat and fibre for every quantity people ask about, using USDA and Indian food tables, and then covers how many almonds make sense in a day.
Almonds per 100 g: USDA vs IFCT 2017
| Almonds (100 g) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Almonds, raw (USDA) | 100 g | 579 kcal | 21.1 g | 21.6 g | 49.9 g | 12.5 g |
| Almond (IFCT 2017) | 100 g | 609 kcal | 18.4 g | 16.1 g | 58.5 g | 13.1 g |
| Almonds, dry roasted, salted | 100 g | 598 kcal | 21.0 g | 21.0 g | 52.5 g | 10.9 g |
Source: USDA FoodData Central (SR Legacy), IDs 170567 and 168596; IFCT 2017 (ICMR-NIN), Almond (H001; carbohydrate is available carbohydrate plus fibre, energy converted from kJ). The two tables measure different nuts, so they differ by 5 percent or more.
The two sources agree on the broad picture: roughly 580 to 610 kcal, 18 to 21 g of protein, 50 to 58 g of fat and 12 to 13 g of fibre per 100 g. The gap, about 5 percent on calories, reflects different almond samples and measurement methods. Dry roasted, salted almonds (598 kcal per 100 g) are similar, but check the pack, because oil-roasted and honey-roasted almonds have extra fat or sugar. This page uses the USDA row for the quantity table because USDA publishes a weight per nut.
Calories and Protein in 1, 5, 10 and 20 Almonds
| Quantity | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 almond (badam) | 1.2 g | 7 kcal | 0.3 g | 0.3 g | 0.6 g | 0.1 g |
| 4 almonds | 4.8 g | 28 kcal | 1.0 g | 1.0 g | 2.4 g | 0.6 g |
| 5 almonds | 6.0 g | 35 kcal | 1.3 g | 1.3 g | 3.0 g | 0.8 g |
| 10 almonds | 12.0 g | 69 kcal | 2.5 g | 2.6 g | 6.0 g | 1.5 g |
| 20 almonds | 24.0 g | 139 kcal | 5.1 g | 5.2 g | 12.0 g | 3.0 g |
| 23 almonds (1 oz, a small handful) | 27.6 g | 160 kcal | 5.8 g | 5.9 g | 13.8 g | 3.5 g |
| 30 g almonds | 30 g | 174 kcal | 6.3 g | 6.5 g | 15.0 g | 3.8 g |
| 50 g almonds | 50 g | 290 kcal | 10.6 g | 10.8 g | 25.0 g | 6.2 g |
| 100 g almonds | 100 g | 579 kcal | 21.1 g | 21.6 g | 49.9 g | 12.5 g |
Source: USDA FoodData Central (SR Legacy), Nuts, almonds (ID 170567). USDA gives 1.2 g per almond and 23 almonds per ounce; Indian almonds vary from about 1 to 1.5 g each, so weigh a handful if you want precision.
At 1.2 g per almond, one badam has 7 kcal and 0.3 g of protein. Five almonds have 35 kcal and 1.3 g, ten have 69 kcal and 2.5 g, and twenty have 139 kcal and 5.1 g. A small handful of 23 almonds (one ounce) is 160 kcal. Soaking does not change the nutrition meaningfully, but soaked almonds weigh more because of the water, so weigh them dry for logging.
How Many Almonds a Day?
A common recommendation is a small handful, about 20 to 25 almonds or 30 g, which is around 174 kcal and gives 6.3 g of protein, 3.8 g of fibre and 15 g of mostly unsaturated fat. Five to ten almonds is a light snack. If you are losing weight, count almonds as part of your fat allowance rather than as a free extra: ten a day adds roughly 69 kcal, and a 100 g bag eaten across a week adds about 579 kcal. Almonds are not an efficient protein source: 6.3 g of protein costs 174 kcal, against about 12 g for roughly 150 kcal from two boiled eggs. They earn their place for fibre, vitamin E and minerals.
Vitamin E, Magnesium and Other Nutrients
Almonds are one of the richest foods for vitamin E: USDA lists 25.6 mg per 100 g, and IFCT 2017 25.9 mg. A 30 g handful therefore gives about 7.7 mg, around half of an adult's 15 mg daily need (NIH). They also give magnesium (270 mg per 100 g) and calcium (269 mg per 100 g). Much of the fibre and many of the antioxidants sit in the brown skin, so unpeeled almonds keep more of them. See our guide to vitamin E rich foods for other sources.
Practical Tips
- Portion first: measure a 30 g handful once, so you know what it looks like.
- Soak or not: soaking softens the skin and is a matter of taste and digestion; calories stay the same.
- Add to meals: a few almonds on oats or curd raises fibre and fat without much volume; for a cheaper nut see protein in peanuts.
- Almond milk and almond butter are different products, so do not use these numbers for them.
- Allergy: tree nut allergy can be serious; avoid almonds if you or your child has one.
For other nuts see cashew calories and protein, and work out your protein target with the protein calculator. All our food pages are in the nutrition hub, and the Indian food calorie and protein chart lists more snacks.
Frequently Asked Questions
How many calories are in 1 almond?
One almond (about 1.2 g) has about 7 kcal and 0.3 g of protein (USDA).
How many calories are in 5 almonds?
5 almonds have about 35 kcal, 1.3 g of protein and 3 g of fat.
How many calories and how much protein are in 10 almonds?
10 almonds have about 69 kcal and 2.5 g of protein, with 6 g of fat and 1.5 g of fibre.
How much protein is in 100 g of almonds?
USDA lists 21.1 g of protein per 100 g of raw almonds and IFCT 2017 lists 18.4 g. Calories are 579 and 609 kcal.
How many almonds should I eat in a day?
A small handful of 20 to 25 almonds (about 30 g, 174 kcal) is a common, reasonable amount. If you are watching calories, stick to 5 to 10.
Do soaked almonds have fewer calories?
Not in any way that matters. Soaking adds water weight, so weigh almonds dry and use the dry-weight numbers.
Are almonds good for weight loss?
They can fit, because they are filling and rich in fibre, but they are calorie-dense. Count them in your daily calories and keep to a handful.
Sources: USDA FoodData Central (SR Legacy): raw almonds (ID 170567, 1.2 g per almond, 23 almonds per ounce) and dry roasted almonds (168596); IFCT 2017 (ICMR-National Institute of Nutrition): Almond (H001). The 15 mg vitamin E reference is the NIH Office of Dietary Supplements adult RDA. Values are typical, not lab results for your almonds.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
Track Nuts and Calories Automatically
Log your almonds in UltraFit360 and see calories and protein against your daily target.