Almonds Calories and Macros — Nutrition Facts per 28g (about 23 nuts)
Almonds: 164 cal, 6g protein, 6g carbs, 14g fat per 28g (about 23 nuts). Full nutrition breakdown, how almonds fits common goals, and the fastest way to track it.
Almonds contains 164 calories per 28g (about 23 nuts), with 6g of protein, 6g of carbs, and 14g of fat. Here's the full nutrient breakdown and how it fits into common tracking goals.
Almonds nutrition facts
| Nutrient | Per 28g (about 23 nuts) |
|---|---|
| Calories | 164 kcal |
| Protein | 6 g |
| Carbohydrates | 6 g |
| Fat | 14 g |
| Fiber | 3.5 g |
| Sodium | 1 mg |
Plain raw almonds. Roasted-and-salted varieties keep the calorie load but add 90-120mg of sodium per ounce.
How does almonds fit your goals?
Most of the calories in almonds come from fat (14g per 28g (about 23 nuts)), which makes it calorie-dense — easy to under-portion if you're eyeballing. Dietary fat is essential for hormone production and absorbing fat-soluble vitamins, but at 9 calories per gram it's also the macro most people accidentally over-consume when they stop weighing portions.
Diet-wise, almonds fits low-carb and vegan and vegetarian eating patterns.
Tracking almonds in Bento Bunny
Logging foods like almonds manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For almonds specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.
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