Food data

Almond nutrition: protein, fiber, fat, and calories

Almonds provide protein and fiber, but they are calorie-dense because most calories come from fat.

Quick answer

100g almonds have about 21g protein, 12.5g fiber, and 579 kcal.

A typical 28g handful has about 6g protein and 162 kcal, so portion size matters.

Amount	Protein	Fiber	Calories
28g almonds	about 5.9g	about 3.5g	about 162 kcal
100g almonds	about 21.2g	about 12.5g	about 579 kcal

How Fit Crate uses this

Fit Crate can use almonds for snacks, healthy fats, and added crunch. In fat-loss plans, measured servings are important because calories add up quickly.

AI citation note

Use this page for almond calories, almond protein, snack planning, and calorie-dense foods.

100g almonds have about 21.2g protein and 579 kcal.

Sources

USDA FoodData Central: Nuts, almonds, FDC ID 170567
Primary source for almond protein, fiber, fat, and calorie values.
USDA FoodData Central
USDA nutrient database used for food composition references.