Food & Fit
Almonds, 1 oz (23 whole kernels) (28.4 g), contain about 6 g of protein, 3.5 g of fiber and 164 kcal, according to USDA FoodData Central.
At a glance
- Protein
- 6 g
- Fiber
- 3.5 g
- Calories
- 164 kcal
- Protein per 100 kcal
- 3.7 g
Portions from USDA FoodData Central
| Portion | Grams | Calories | Protein | Fiber | Carbohydrate | Fat |
|---|---|---|---|---|---|---|
| Chosen serving: 1 oz (23 whole kernels) | 28.4 g | 164 kcal | 6 g | 3.5 g | 6.1 g | 14.1 g |
| Per 100 g | 100 g | 579 kcal | 21.2 g | 12.5 g | 21.6 g | 49.9 g |
| 1 almond | 1.2 g | 6.9 kcal | 0.3 g | 0.2 g | 0.3 g | 0.6 g |
| 1 cup, sliced | 92 g | 532.7 kcal | 19.5 g | 11.5 g | 19.9 g | 45.9 g |
| 1 cup, ground | 95 g | 550.1 kcal | 20.1 g | 11.9 g | 20.5 g | 47.4 g |
| 1 cup, slivered | 108 g | 625.3 kcal | 22.9 g | 13.5 g | 23.3 g | 53.9 g |
| 1 cup, whole | 143 g | 828 kcal | 30.3 g | 17.9 g | 30.9 g | 71.4 g |
A familiar serving, made clear
You can count almonds, so an ounce is easy to log by the number of nuts.
Where these numbers come from
USDA description: Nuts, almonds. FDC ID: 170567. Dataset: USDA FoodData Central, SR Legacy, April 2018 release, published 2019-04-01. Food record published 4/1/2019; dataset retrieved 20 September 2026.
Use these values to orient your meal, then make the journal match what was on your plate.
Related references
Foods
- Written by
- Dr. Loredana Gavrilovici, Founder of Food & Fit
- Published