Almonds Calories and Macros — Nutrition Facts per 28g (about 23 nuts)

A serving of almonds — 28g (about 23 nuts) — comes to 162 calories, with 5.9g of protein, 6g of carbs, and 14g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Almonds nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

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.

Micronutrients worth noting

Beyond the macros, almonds pulls real weight on fiber (13% DV) per 28g (about 23 nuts) — the kind of micronutrient density that calorie counts alone don't show.

How almonds compares to other fats & nuts

The fastest way to log almonds

You could search a food database for "almonds", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies almonds, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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