Cratox AI
Reviewed by Cratox Nutrition Team · Updated July 19, 2026

Cratox team note

Almonds provide 21.5g of protein and 10.8g of fiber per 100g, making them a nutritious snack option. Enjoy a handful (about 28g) as a mid-afternoon energy boost or add them to salads for added crunch and nutrition.

A close-up of raw almonds in a white bowl, highlighting their texture and natural appeal.
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Nuts, almonds, whole

🔥 626 Calories
💪 21.5g Protein
⚡ 20g Carbohydrates
🥑 51.1g Fat

Nuts, almonds, whole provides 626 kcal per 100 g, with 21.5 g of protein, 20 g of carbohydrates and 51.1 g of fat. Typical serving of Nuts, almonds, whole (30 g) provides about 188 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Nuts, almonds, whole
Energy density
Dense
626 kcal per 100g
Macro energy profile
Fat-led
14% Protein · 13% Carbohydrates · 73% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in fiberVery high in vitamin EVery high in vitamin B2Very high in magnesium

Nutritional Information

626
kcal/100g
Protein
21.5g
Carbohydrates
20g
Fat
51.1g

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories626 kcal
Protein21.5 g
Carbohydrates20 g
Fat51.1 g
Fiber10.8 g

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
typical serving30 g188 kcal
100 g100 g626 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
626 kcal
Protein
21.5 g
Carbohydrates
20 g
Fat
51.1 g
Fiber
10.8 g

All values are computed from the per-100 g nutrition data (source: USDA).

About Nuts, almonds, whole

Nuts, almonds, whole are a popular tree nut native to the Mediterranean region and are widely cultivated in many countries today, including the United States, Spain, and Iran. Valued for their rich flavor and crunchy texture, almonds are often consumed raw, roasted, or as almond butter. They are an integral part of various cuisines and are also used in desserts, salads, and health snacks. Their versatility makes them a favorite among health enthusiasts and culinary experts alike.

Almonds are highly nutritious, providing a wealth of vitamins, minerals, and healthy fats. A 100g serving contains approximately 626 calories, with 21.5g of protein, 20g of carbohydrates, and a significant 51.1g of fat, predominantly unsaturated fats. They are also a good source of dietary fiber and vitamin E, contributing to heart health and antioxidant protection. Regular consumption can support weight management, improve blood sugar levels, and enhance overall health, making almonds a valuable addition to a balanced diet.

Health Benefits

Supports heart health by reducing bad cholesterol levels.
Aids in weight management due to high satiety levels.
Promotes healthy skin thanks to vitamin E content.
Enhances brain health through healthy fats and antioxidants.
Regulates blood sugar levels, beneficial for diabetics.
Provides sustained energy due to healthy fats and protein.
Boosts immunity with antioxidants and vitamins.
Supports digestive health with dietary fiber.
May lower the risk of certain cancers through phytochemicals.
Contributes to strong bones and teeth due to calcium and magnesium.

Recommended Food Pairings

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Almonds and dark chocolate - a balanced treat that combines healthy fats with antioxidants.
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Almonds and yogurt - a protein-rich snack that aids in digestion.
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Almonds and berries - a nutrient-dense combination that provides vitamins and antioxidants.
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Almonds and honey - a sweet pairing that enhances flavor and provides energy.
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Almonds and oatmeal - a hearty breakfast that promotes satiety and energy.

How to Consume

Serving size
30g, approximately 23 almonds
Frequency
4-5 times per week
  • •Enjoy raw almonds as a snack to curb hunger.
  • •Add chopped almonds to salads for extra crunch and nutrition.
  • •Blend almonds into smoothies for added creaminess and protein.
  • •Use almond butter as a spread on whole-grain bread.
  • •Incorporate almonds into baked goods for improved texture and flavor.

Selection & Storage

How to choose:

  • ✓Select almonds that are firm and free from dark spots or blemishes.
  • ✓Opt for unsalted varieties to avoid excess sodium.
  • ✓Check for freshness by inspecting the packaging date.
  • ✓Choose organic almonds when possible to avoid pesticides.
Storage
Store in a cool, dry place at room temperature, ideally in an airtight container.
Shelf life
6 months when stored properly at room temperature, 1 year if refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with nut allergies should avoid almonds.
  • ⚠️People with digestive issues may need to limit intake due to fiber content.
  • ⚠️Excessive consumption may lead to weight gain due to high calorie content.
  • ⚠️Overconsumption might cause digestive discomfort for some individuals.

Frequently Asked Questions

How many calories does Nuts, almonds, whole have?

Nuts, almonds, whole contain approximately 626 calories per 100g, making them a calorie-dense food, primarily due to their high fat content.

Is Nuts, almonds, whole healthy?

Yes, Nuts, almonds, whole are considered healthy as they are rich in monounsaturated fats, protein, fiber, vitamins, and minerals, which contribute to heart health and overall well-being.

How should Nuts, almonds, whole be stored?

Nuts, almonds, whole should be stored in a cool, dry place in an airtight container to maintain freshness. For extended shelf life, refrigeration is recommended.

What are the benefits of eating Nuts, almonds, whole?

Eating Nuts, almonds, whole can support heart health, aid in weight management, improve skin health, regulate blood sugar, and provide essential nutrients like vitamin E and magnesium.

How much Nuts, almonds, whole can I eat per day?

A recommended serving size is about 30g, or approximately 23 almonds, which is beneficial for health without excessive calorie intake.

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