Nuts, almonds
Per 1 oz (about 23 almonds) (28g) — verified against USDA FoodData Central (fdcId 170567).
| Nutrient | Per 1 oz (about 23 almonds) | Per 100g |
|---|---|---|
| Calories | 162 kcal | 579 kcal |
| Protein | 5.9g | 21.15g |
| Carbohydrate | 6g | 21.55g |
| — of which sugar | 1.2g | 4.35g |
| Fiber | 3.5g | 12.5g |
| Fat | 14g | 49.93g |
| — of which saturated | 1.1g | 3.8g |
| Sodium | 0mg | 1mg |
For context, 162 kcal is roughly equivalent to a 38-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 40g of nuts, almonds — roughly 1.4× the 1 oz (about 23 almonds) serving above.
About this food
Almonds pack fat, protein, and fiber all at once: roughly half their weight is fat (mostly unsaturated), over a fifth is protein, and at 12.5g of fiber per 100g they're one of the higher-fiber foods on this entire list, fat-dense foods included.
That density cuts both ways — a small handful adds up quickly in calories, since nuts in general are among the most calorie-dense whole foods by weight. The USDA reference figures here are for plain raw almonds; roasting, salting, or coating almonds in anything (chocolate, honey, seasoning) changes the calorie and sodium totals from what's shown here.
Because almonds combine meaningful protein with their fat and fiber, they don't fit neatly into a single macro role the way an oil or a lean protein does — they can reasonably contribute to a fat target, a fiber target, or a modest protein boost simultaneously, depending on what a given day's plan needs most.
For a full daily target across calories and all three macros, try the macro calculator.
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