Almonds Macros: Complete Nutrition Facts & Calories

Almonds are one of the most popular healthy snacks—and for good reason. They pack protein, healthy fats, and fiber into a convenient, portable package. But they’re also calorie-dense, which makes tracking them essential if you’re counting macros.

The difference between a handful and a measured ounce can be 100+ calories. This guide breaks down almond macros exactly—by count, weight, and form—so you can enjoy almonds without accidentally blowing your calorie budget.

Almond Macros: Quick Reference

Here’s what you need to know at a glance for whole raw almonds.

By Weight

Serving	Calories	Protein	Carbs	Fat	Fiber
100g	579	21g	22g	50g	12.5g
1 oz (28g)	164	6g	6g	14g	3.5g
1/4 cup (36g)	207	7.5g	8g	18g	4.5g
1/2 cup (72g)	414	15g	16g	36g	9g

By Count

Count	Weight	Calories	Protein	Fat
1 almond	1.2g	7	0.26g	0.6g
5 almonds	6g	35	1.3g	3g
10 almonds	12g	70	2.5g	6g
15 almonds	18g	105	3.8g	9g
23 almonds	28g	164	6g	14g
30 almonds	36g	210	7.5g	18g

Key insight: The standard “serving” of 23 almonds equals about 1 ounce (28g). This is what nutrition labels reference.

Why Counting Almonds Matters

Almonds are one of the easiest foods to overeat without realizing it. Here’s why precision matters:

The “Handful” Problem

What You Think	Actual Amount	Calories
Small handful	~15 almonds	105
Medium handful	~25 almonds	175
Large handful	~40 almonds	280
”A few handfuls”	~75 almonds	525

A few mindless handfuls while working can add 500+ calories—an entire meal’s worth.

The Best Way to Track Almonds

Option 1: Count them

• Most accurate for whole almonds
• 23 almonds = 1 oz = 164 calories
• Count them out and stop

Option 2: Weigh them

• Best for sliced, slivered, or when counting is impractical
• 28g = 164 calories
• Use a food scale

Option 3: Pre-portion

• Measure once, grab portions later
• Divide bulk almonds into 1 oz bags
• Eliminates daily measuring

Almond Types and Their Macros

Different preparations have slightly different macros:

Per 1 oz (28g) Serving

Type	Calories	Protein	Carbs	Fat	Notes
Raw whole	164	6g	6g	14g	Baseline
Dry roasted	170	6g	5.5g	15g	Slightly more fat
Oil roasted	172	6g	5.5g	16g	Added oil
Honey roasted	168	5g	8g	14g	Added sugar
Smoked	170	6g	5.5g	15g	Flavor only
Blanched (no skin)	165	6g	6g	14g	Same macros
Sliced	164	6g	6g	14g	Same as whole
Slivered	164	6g	6g	14g	Same as whole

Key insight: The macro differences between preparations are minimal. Raw vs. roasted matters less than portion size.

Flavored Almonds (Watch Out)

Flavored almonds often have added sugar, oil, and salt:

Flavor	Calories/oz	Added Sugars
Wasabi	160	1g
Sriracha	165	2g
Cocoa dusted	170	4g
Cinnamon sugar	175	5g
Honey BBQ	180	6g

Recommendation: Stick with raw or dry-roasted for cleanest macros.

Almond Butter Macros

Almond butter concentrates almonds into a spreadable form—making it even easier to overeat.

Basic Almond Butter Macros

Serving	Calories	Protein	Carbs	Fat	Fiber
1 tbsp (16g)	98	3.4g	3g	9g	1.6g
2 tbsp (32g)	196	6.8g	6g	18g	3.2g
1/4 cup (64g)	392	13.6g	12g	36g	6.4g

Almond Butter vs. Peanut Butter

Per 2 tbsp	Almond Butter	Peanut Butter
Calories	196	188
Protein	6.8g	8g
Carbs	6g	6g
Fat	18g	16g
Fiber	3.2g	2g

Bottom line: Almond butter has slightly more calories and fat, slightly less protein. The difference is minimal—choose based on taste and price.

Almond Butter Tips

Measuring properly:

• Don’t eyeball—a heaping tablespoon can be 150+ calories
• Level your spoon
• Or weigh: 32g = 2 tbsp

Natural vs. processed:

• Natural: just almonds (maybe salt)
• Processed: may have sugar, oil, stabilizers
• Check ingredients—natural is usually cleaner macros

Almond Flour and Almond Milk

Almond Flour Macros

Popular in keto and gluten-free baking:

Serving	Calories	Protein	Carbs	Fat	Fiber	Net Carbs
1/4 cup (28g)	160	6g	6g	14g	3g	3g
1/2 cup (56g)	320	12g	12g	28g	6g	6g
1 cup (112g)	640	24g	24g	56g	12g	12g

Baking note: Almond flour has dramatically different macros than wheat flour (120 cal vs 455 cal per cup), but also behaves differently. Recipes aren’t directly interchangeable.

Almond Milk Macros

Much lower calorie than whole almonds due to water dilution:

Type (1 cup/240ml)	Calories	Protein	Carbs	Fat
Unsweetened	30-40	1g	1-2g	2.5g
Original (sweetened)	60-80	1g	7-8g	2.5g
Vanilla unsweetened	30-40	1g	1-2g	2.5g
Chocolate	100-130	2g	18-21g	2.5g

Why so low? Commercial almond milk is mostly water with a small amount of almonds. A cup of almond milk might contain the equivalent of ~4 almonds.

Protein note: Despite coming from almonds, almond milk is NOT a good protein source. Use it for low-calorie milk substitution, not nutrition.

Making Almonds Work for Different Diets

Weight Loss/Cutting

Almonds can help or hurt weight loss depending on how you use them:

The good:

• High satiety per calorie (protein + fat + fiber)
• Studies show almond eaters don’t gain weight
• Convenient, no-prep snack

The risk:

• Easy to overeat by 200-400 calories
• Calorie-dense means small portions

Best practices for cutting:

• Pre-portion into 1 oz servings
• Count, don’t grab
• Eat slowly—savor each almond
• Pair with protein for greater satiety

Smart cutting snack:

• 10 almonds (70 cal) + apple (95 cal) = 165 cal, very filling

Keto/Low-Carb

Almonds are among the best keto nuts:

Net carbs per ounce: 2.5g (6g total - 3.5g fiber)

Keto Comparison	Net Carbs/oz
Almonds	2.5g
Macadamias	1.5g
Pecans	1.2g
Walnuts	2g
Cashews	8g
Pistachios	5g

Keto almond uses:

• Straight snacking
• Almond flour for baking
• Almond butter on celery
• Crusting for fish/chicken

High-Protein Diet

Almonds contribute protein but shouldn’t be your primary source:

Per 1 oz (164 cal):

• Protein: 6g
• Protein percentage: 15% of calories

Comparison (same calories):

Food (164 cal)	Protein
Almonds (1 oz)	6g
Chicken breast (3.5 oz)	31g
Greek yogurt (1 cup)	17g
Eggs (2 large)	12g

How to use for protein: Add almonds to meals for extra protein (not as primary source). 1 oz on a salad adds 6g protein.

Muscle Building/Bulking

Almonds shine during bulking—easy calories from healthy fats:

High-calorie almond additions:

Addition	Calories
1/4 cup almonds in oatmeal	207
2 tbsp almond butter in smoothie	196
Handful with protein shake	164

Bulking snack:

• 1.5 oz almonds (246 cal)
• 1 oz dark chocolate (155 cal)
• = 400 calories, portable, no prep

Almonds vs. Other Nuts

How do almonds stack up against the competition?

Per 1 oz (28g)

Nut	Calories	Protein	Carbs	Fat	Fiber
Almonds	164	6g	6g	14g	3.5g
Walnuts	185	4.3g	4g	18.5g	1.9g
Cashews	157	5.2g	8.6g	12.4g	0.9g
Pistachios	159	5.7g	7.7g	12.9g	3g
Pecans	196	2.6g	4g	20g	2.7g
Macadamias	204	2.2g	4g	21g	2.4g
Peanuts*	161	7g	4.6g	14g	2.4g

*Technically a legume

Why Choose Almonds?

Best protein-to-calorie ratio: 6g protein for 164 calories beats most nuts

Highest fiber: 3.5g per ounce (tied with pistachios)

Moderate calories: Not the lowest, but not the highest either

Most versatile: Works whole, sliced, as flour, butter, or milk

When to Choose Other Nuts

• Lowest carb: Pecans, macadamias
• Highest protein: Peanuts (technically legumes)
• Most omega-3s: Walnuts
• Best for snacking portions: Pistachios (in-shell slows eating)

Meal Ideas with Almonds

Breakfast Additions

Almond-boosted oatmeal:

Ingredient	Calories	Protein
1/2 cup oats	156	6.8g
1 oz sliced almonds	164	6g
1/2 banana	53	0.6g
Total	373	13.4g

Almond butter toast:

Ingredient	Calories	Protein
2 slices whole grain bread	160	8g
2 tbsp almond butter	196	6.8g
Total	356	14.8g

Snack Combinations

Protein-balanced snacks:

Combo	Calories	Protein
15 almonds + string cheese	185	10g
10 almonds + Greek yogurt (1/2 cup)	140	14g
1 oz almonds + jerky (1 oz)	244	15g

Sweet snacks:

Combo	Calories
12 almonds + dark chocolate (0.5 oz)	162
1 tbsp almond butter + apple	193
Almonds (1 oz) + dried apricots (1 oz)	232

Dinner Uses

Almond-crusted chicken:

Ingredient	Calories	Protein
6 oz chicken breast	281	53g
1/4 cup crushed almonds	207	7.5g
1 egg white (binder)	17	3.6g
Total	505	64g

Salad topper:

• Add 1 oz slivered almonds to any salad
• Adds: 164 cal, 6g protein, crunch, healthy fats

Meal Prep and Storage Tips

Portion Control Strategy

Sunday prep:

1. Buy bulk almonds (cheaper per ounce)
2. Measure into 1 oz portions
3. Store in small containers or bags
4. Grab one portion = no measuring needed

Storage Guidelines

Method	Duration	Notes
Pantry (sealed)	3-4 months	Cool, dark location
Refrigerator	6-12 months	Best for long-term
Freezer	1-2 years	Thaw at room temp

Signs almonds have gone bad:

• Rancid smell (like paint)
• Bitter taste
• Shriveled appearance

Buying Tips

Best value:

• Bulk bins or warehouse stores
• Raw over roasted (cheaper, same nutrition)
• Whole over sliced (cheaper, same nutrition)

Cost per serving (approximate):

Source	Cost per oz
Bulk store	$0.40-0.60
Grocery store	$0.60-0.90
Pre-portioned packs	$0.90-1.50

Common Tracking Mistakes

Mistake #1: Grabbing Handfuls

A “handful” isn’t a measurement. What feels like 20 almonds might be 35.

Fix: Count them out or weigh them. Every time.

Mistake #2: Ignoring Almond Butter Servings

Almond butter spreads, and so do the calories. A “tablespoon” on your knife might be 1.5 or 2.

Fix: Weigh almond butter (32g = 2 tbsp) or level carefully.

Mistake #3: Forgetting Trail Mix Almonds

Mixed into trail mix, almonds get lost—but the calories don’t.

Fix: Log trail mix accurately or make your own with measured portions.

Mistake #4: Treating Almond Milk Like Almonds

Almond milk has almost no protein despite coming from almonds.

Fix: Use almond milk for low-cal dairy substitution, not protein.

Mistake #5: Not Accounting for “A Few More”

Starting at 15 almonds, having “just a few more,” then a few more = 30+ almonds.

Fix: Portion out what you’ll eat, put the bag away.

Health Benefits Beyond Macros

Per 1 oz almonds:

Nutrient	Amount	% Daily Value
Vitamin E	7.3mg	37%
Magnesium	76mg	19%
Riboflavin	0.3mg	17%
Phosphorus	136mg	14%
Copper	0.3mg	14%

Research-backed benefits:

• May reduce LDL cholesterol
• Supports blood sugar control
• Linked to reduced heart disease risk
• May help with weight management (despite calories)

The Bottom Line

Almonds are a nutritional powerhouse that fit most diets:

• 164 calories per ounce — Know this number
• 6g protein — Best protein-to-calorie ratio among nuts
• 14g healthy fats — Mostly monounsaturated
• 3.5g fiber — Keeps you satisfied

Key tracking rules:

1. Count or weigh—never estimate
2. Pre-portion for foolproof tracking
3. 23 almonds = 1 oz = standard serving
4. Log added almonds in recipes separately

Almonds can support weight loss or muscle gain depending on how you use them. The key is accurate tracking—because a 100-calorie estimation error is easy to make and adds up fast.

Related guides:

• Peanut Butter Macros
• How to Hit Your Macros
• High-Protein Macro Meals