GudFude

Calories in almonds

About 164 kcal in a small handful — easy snack to over-portion.

Estimate per serving

28 g almonds (about 23 almonds)

Calories

164 kcal

Protein

6 g

Carbs

6 g

Fat

14 g

Fibre

3.5 g

Values are widely-accepted estimates and vary by brand, ripeness, cut, preparation and portion size.

Common serving sizes

ServingCaloriesProteinCarbsFat
1 almond (~1.2 g)7 kcal0.3 g0.3 g0.6 g
50 g almonds293 kcal11 g11 g25 g
1 cup whole almonds (~143 g)838 kcal31 g31 g71 g

Is almonds good for meal planning?

Almonds are nutrient-dense and filling, but very calorie-dense. A casual handful is often closer to 40–50 g, which is 230–290 kcal — easy to add without realising.

Pre-portioning into small bags or containers makes snacking on almonds calorie-friendly.

How to use almonds in a meal plan

  • Pre-portioned 20–30 g afternoon snack with fruit
  • Sprinkled over Greek yoghurt or porridge
  • Used in stir-fries and curries for crunch
  • Tossed into salads sparingly

How to track almonds in GudFude

GudFude is a calorie tracker and meal planner. Add almonds to a meal, pick the serving size that matches what you ate, and your daily totals update instantly. You can save it as a favourite so logging it next time takes one tap.

GudFude shows estimates for general guidance only. It is not medical advice and does not claim to publish a verified global food database. Check packet labels when accuracy matters.

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Frequently asked questions

+How many calories in a handful of almonds?
About 164 kcal for a small 28 g handful (roughly 23 almonds).
+Are almonds good for weight loss?
Yes, in small portions. They are filling and high in protein and fibre, but calorie-dense — weighing helps.
+Should I choose raw or roasted almonds?
Calories are very similar. Salted roasted nuts can drive snacking — unsalted is usually easier to stop at one portion.
+Are these calorie values exact?
No. They are widely-accepted estimates for a typical portion. Exact calories vary by brand, ripeness, cut, preparation method and portion size. Use the value on your packet when you have one.