Nuts & seeds · Veg
Almonds calories & nutrition
बादाम
Quick answer
Almonds, 10 almonds (≈12 g): about 73 kcal, 2.2 g protein, 0.4 g carbs and 7 g fat. Per 100 g (raw almonds): 609 kcal and 18.4 g protein.
Almonds are rich in healthy fats, vitamin E and fibre. They're nutritious but energy-dense, so a small handful goes a long way.
Nutrition per serving
Choose a serving size. Values are for raw almonds.
10 almonds (≈12 g)
73kcal
2.2 g protein · 0.4 g carbs · 7 g fat
| Calories | 73 kcal |
|---|---|
| Protein | 2.2 g |
| Carbohydrates | 0.4 g |
| Fat | 7 g |
| Fibre | 1.6 g |
Nutrition per 100 g
For raw almonds.
| Calories | 609 kcal |
|---|---|
| Protein | 18.4 g |
| Carbohydrates | 3 g |
| Fat | 58.5 g |
| Fibre | 13.1 g |
| Calcium | 228 mg |
| Iron | 4.6 mg |
Is almonds good for your goals?
Weight loss
Almonds is energy-dense (609 kcal per 100 g). It can fit a weight-loss diet, but measure portions — small amounts add up quickly.
Muscle building
Not a significant protein source (3 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Soaked almonds have the same calories as raw ones.
- Pre-portion a handful instead of eating from the pack.
- Almonds have less protein than peanuts, despite their reputation.
Almonds vs peanuts
| Nutrient | Almonds | Peanuts |
|---|---|---|
| Calories | 609 kcal | 520 kcal |
| Protein | 18.4 g | 23.7 g |
| Carbs | 3 g | 17.3 g |
| Fat | 58.5 g | 39.6 g |
| Fibre | 13.1 g | 10.4 g |
| Protein per 100 kcal | 3 g | 4.5 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Almonds, 10 almonds (≈12 g): about 73 kcal, with 2.2 g protein, 0.4 g carbohydrate and 7 g fat.
Almonds, 1 handful (≈30 g): about 183 kcal, with 5.5 g protein, 0.9 g carbohydrate and 17.5 g fat.
100 g of raw almonds has about 18.4 g protein and 609 kcal — roughly 3 g of protein per 100 kcal.
Almonds is energy-dense (609 kcal per 100 g). It can fit a weight-loss diet, but measure portions — small amounts add up quickly.
Not a significant protein source (3 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code H001 “Almond”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.