Nuts and seeds
Almonds
Almonds pack 579 kcal into 100 g (3.5 oz), so a typical 25 g (0.9 oz) serving already adds up to about 145 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 1 out of 5
| Starting point | +1 |
|---|---|
| Very high energy density | −2 |
| Moderate fiber per calorie | +1 |
| Sum | 0 |
| Raised to the minimum of 1 | 1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 7 primary
- Data
- USDA FDC 170567
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 145 kcal per serving
- 579 kcal per 100 g (3.5 oz)
- Protein
- 5.3 g per serving
- 21.2 g per 100 g (3.5 oz)
- Carbohydrates
- 5.4 g per serving
- 21.6 g per 100 g (3.5 oz)
- of which sugars
- 1.1 g per serving
- 4.4 g per 100 g (3.5 oz)
- Fiber
- 3.1 g per serving
- 12.5 g per 100 g (3.5 oz)
- Fat
- 12.5 g per serving
- 49.9 g per 100 g (3.5 oz)
- of which saturated
- 1 g per serving
- 3.8 g per 100 g (3.5 oz)
- Water
- 1.1 g per serving
- 4.4 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Nuts, almonds (FDC ID 170567), accessed September 23, 2026.
A typical 25 g (0.9 oz) serving provides about 145 kcal, 5.3 g of protein, and 3.1 g of fiber.
What it is and how to eat it
The almond is the seed of the almond tree, and Spain is one of the major producers, with varieties such as the round, sweet Marcona and the long Largueta. Almonds are sold raw with the skin, blanched, roasted, fried and salted, sliced or ground into almond flour. This page covers raw almonds with the skin, with 579 kcal, 21.2 g of protein, 12.5 g of fiber and 49.9 g of fat per 100 g according to USDA.
A 25 g (0.9 oz) handful, about 20 almonds, provides 145 kcal, 5.3 g of protein, 3.1 g of fiber and 12.5 g of fat: a lot of energy in very little volume, which does not replace the protein part of the plate. The 2025 nutrition advisory on GLP-1 therapy notes that foods high in protein or fat can further slow gastric emptying and suggests avoiding fatty foods in the first few days of treatment; in those days, and after each dose increase, half a serving chopped over yogurt may sit better than a whole handful. Serve them in a small bowl instead of eating from the bag, and use them alongside protein, as in the oatmeal with Greek yogurt and banana.
What the evidence says
In a trial with 32 healthy women, eating 28 or 42 g of almonds mid-morning led them to eat less at lunch and dinner, so total energy for the day was similar and made up for the 173 and 259 kcal from the almonds; it was funded by the Almond Board of California (European Journal of Nutrition, 2015). In another trial, 137 adults at risk of type 2 diabetes ate 43 g a day for 4 weeks and their weight did not differ from the control group: without being asked to, they ate less of everything else and offset the energy from the almonds; it was also funded by the Almond Board (European Journal of Clinical Nutrition, 2013). A study by the US Department of Agriculture with 18 adults, run in collaboration with the Almond Board, measured that the body absorbs about 129 kcal from a 28 g serving, while the usual calculation factors predict 168 to 170 kcal, 32% more. With 12.5 g of fiber per 100 g, almonds easily meet the EU minimum of 6 g for a "high fibre" claim (Regulation (EC) No 1924/2006).
Recipes with this food
Oatmeal with Greek yogurt and banana20.3 g protein per serving
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about almonds
How much protein is in a small handful of almonds?
A small handful of almonds, our reference serving of 25 g (0.9 oz), has about 5.3 g of protein. 100 g (3.5 oz) of almonds has 21.2 g of protein. That is 3.7 g of protein per 100 kcal.
How many calories does a small handful of almonds have?
A small handful of almonds, our reference serving of 25 g (0.9 oz), has about 145 kcal. 100 g (3.5 oz) of almonds has 579 kcal. That is a very high energy density.
Do almonds have fiber?
A small handful of almonds, our reference serving of 25 g (0.9 oz), has about 3.1 g of fiber. 100 g (3.5 oz) of almonds has 12.5 g of fiber. They carry our “High in fiber” tag.
Are almonds filling?
Barely filling for the calories they provide: our estimated satiety score is 1 out of 5. It is based on: very high energy density; moderate fiber per calorie. It is an estimate based on its composition, not a measurement in people.
What should I know about almonds on a GLP-1 medication?
Based on our tags, this is what matters about almonds on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of almonds?
We use 25 g (0.9 oz) as a typical serving, roughly a small handful of almonds. That amount provides about 145 kcal, 5.3 g of protein, and 3.1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Nuts, almonds (FDC ID 170567).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- Clinical trialEuropean Journal of Nutrition.Hull S, Re R, Chambers L, Echaniz A, Wickham MS. A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women. Eur J Nutr. 2015;54(5):803-810. doi:10.1007/s00394-014-0759-z.accessed .
- Clinical trialEuropean Journal of Clinical Nutrition.Tan SY, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr. 2013;67(11):1205-1214. doi:10.1038/ejcn.2013.184.accessed .
- Clinical trialAmerican Journal of Clinical Nutrition.Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr. 2012;96(2):296-301. doi:10.3945/ajcn.112.035782.accessed .
- Clinical trialClinicalTrials.gov (National Library of Medicine).ClinicalTrials.gov NCT01007188: Energy Value of Macronutrients From Almonds and Mechanisms of Nutrient Action (sponsor USDA; collaborator Almond Board of California).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .