Per portion: 162 kcal
Protein: 5.92 g
Carbs: 6.03 g
Fat: 13.98 g
Fibre: 3.5 g

Your portion

162kcal · 678 kJ

Protein: 5.92 g
Carbs: 6.03 g
Fat: 13.98 g

A single handful of almonds, about 28 grams, delivers 162 calories, with fat as the dominant macronutrient at nearly 14 grams, mostly unsaturated. It provides 5.9 grams of protein and 3.5 grams of fibre, alongside just over a gram of sugar. What truly sets it apart is its vitamin E content, hitting 214% of the daily reference, plus substantial manganese, copper, and magnesium, making it a concentrated source of these micronutrients.

A normal portion is one handful, eaten as-is, and it works well as a portable snack between meals or a pre-training bite that holds hunger at bay. Pair it with fruit or yogurt to round out the meal, since it lacks carbohydrates and water. The honest caveat is its calorie density, so it is easy to overeat when snacking straight from the bag, though nothing about the food itself needs flagging for most diets.

Nutrition claims, per 100 g:

High Vitamin E · 214% High Manganese · 109% High Copper · 103% High Riboflavin (B2) · 81% High Magnesium · 72% High Phosphorus · 69% High Potassium · 37% High Calcium · 34%

Full nutrition

Nutrition

per 1 handful (28 g)

Energy	162 kcal	8.1%
Energy	678 kJ	8.1%
Protein	5.92 g	11.8%
Carbohydrates	6.03 g	2.3%
of which sugars	1.22 g	1.4%
Starch	0.2 g
Fibre	3.5 g	14.0%
Fat	13.98 g	20.0%
of which saturates	1.06 g	5.3%
Monounsaturated	8.83 g
Polyunsaturated	3.45 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	1.23 g
Ash	0.83 g

Sugar breakdown

Sucrose 1.11 g

Glucose 0.05 g

Fructose 0.03 g

Lactose 0.0 g

Maltose 0.01 g

Galactose 0.02 g

Minerals

Potassium 205.24 mg 10.3%

Calcium 75.32 mg 9.4%

Magnesium 75.6 mg 20.2%

Phosphorus 134.68 mg 19.2%

Sodium 0.28 mg

Iron 1.04 mg 7.4%

Zinc 0.87 mg 8.7%

Copper 0.29 mg 29.0%

Manganese 0.61 mg 30.5%

Selenium 1.15 µg 2.1%

Vitamins

Vitamin A (RAE) 0.0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 7.18 mg 59.8%

Vitamin K 0.0 µg

Thiamin (B1) 0.06 mg 5.5%

Riboflavin (B2) 0.32 mg 22.9%

Niacin (B3) 1.01 mg 6.3%

Pantothenic acid (B5) 0.13 mg 2.2%

Vitamin B6 0.04 mg 2.9%

Folate (B9) 12.32 µg 6.2%

Vitamin B12 0.0 µg

Choline 14.59 mg

Beta-carotene 0.28 µg

Fatty acids

Omega-3 (ALA) 0.0 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 3.45 g

Amino acids

Tryptophan 0.06 g

Leucine 0.16 g

Isoleucine 0.21 g

Valine 0.24 g

Lysine 0.04 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 139 other foods in “Nut and Seed Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 579.0 · higher than 53%

Protein 21.15 · higher than 83%

Fibre 12.5 · higher than 89%

Common portions

cup, whole — 143 g (828 kcal)
cup, sliced — 92 g (533 kcal)
cup, slivered — 108 g (625 kcal)
cup, ground — 95 g (550 kcal)
oz (23 whole kernels) — 28 g (164 kcal)
almond — 1 g (7 kcal)

Sources

USDA FoodData Central — Nuts, almonds — Nutrition values for Nuts, almonds.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Almonds