Published by Saura ·
Almonds nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 602 kcal and 24.1 g protein. Reference food and preparation: plain edible almonds. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 30 g edible portion of almonds (plain edible almonds) supplies about 180 kcal, 7.2 g protein and 3.8 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Almonds: nutrition per 100 g and example portion
Reference preparation: plain edible almonds. The exact source name is “Almond” (Fineli food 379). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 30 g example |
|---|---|---|
| Energy | 602 kcal | 180 kcal |
| Protein | 24.1 g | 7.2 g |
| Available carbohydrate (excludes fiber) | 6.6 g | 2 g |
| Fat | 51.2 g | 15.4 g |
| Saturated fat | 4.1 g | 1.2 g |
| Fiber | 12.5 g | 3.8 g |
How to weigh almonds
Weigh the edible nuts rather than assuming every handful weighs 30 g. The example is a comparison portion. Almond flour, almond butter, almond milk and chocolate-coated almonds have different serving forms and may contain added ingredients.
Calculate your own almonds portion
For the 30 g example, multiply the source amounts by 30 ÷ 100 = 0.3. The unrounded energy calculation is 601.6 × 0.3 = 180.48 kcal, displayed as approximately 180 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 30 with your own edible weight. Keep the preparation as plain edible almonds; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
A modest topping can add texture and fat to a meal. The high energy per 100 g does not describe the amount in a few nuts. Compare actual portions, and use the package for roasted, salted or flavored products.
Meal ideas using almonds
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Add chopped almonds to plain yogurt and strawberries.
- Use a weighed almond topping on a quinoa and vegetable bowl.
Compare other nuts, seeds and oils
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Walnuts | plain edible walnut kernels | 664 kcal | 15.2 g | 6.7 g |
| Peanuts | plain edible peanuts | 551 kcal | 25.6 g | 8.5 g |
| Olive oil | olive oil | 884 kcal | 0 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
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- Walnuts nutrition: calories, protein and portion sizesWalnuts (plain kernels): about 664 kcal and 15.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Peanuts nutrition: calories, protein and portion sizesPeanuts (plain kernels): about 551 kcal and 25.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Olive oil nutrition: calories, protein and portion sizesOlive oil (plain): about 884 kcal and 0 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Food portion sizes: measure what you eat, not a generic servingMake portion estimates clearer with edible weights, package serving sizes and a few reusable measurements for bread, rice, cheese, fruit and nuts.
- How to log cooking oil in a pan, tray or shared recipeMeasure cooking oil, divide it across shared servings and handle oil left in the pan without claiming an exact absorbed amount from a photo.
Frequently asked questions
How many calories are in 30 g of almonds?
This plain edible almonds reference supplies about 180 kcal per 30 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of almonds matter?
A modest topping can add texture and fat to a meal. The high energy per 100 g does not describe the amount in a few nuts. Compare actual portions, and use the package for roasted, salted or flavored products.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 379: Almond
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 376: Nut, walnut
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 378: Nut, peanut
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 536: Olive oil
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.