Across India · Snack
Almonds
Also called badam, almond, badaam
Raw almonds eaten as they are, without salt or sugar. They give protein, fibre and fat.
The short answer
Almonds has about 152 kcal in a regular serving (1 handful, about 25 g), with 4.6 g of protein and 3.3 g of fibre. It rates 2.0/5 (limited fit) for weight management: a regular serving is a modest portion and it is rich in fibre for its calories, but it packs a lot of calories into each gram and it is low in protein for its calories.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 152 kcal
- 1 handful (about 25 g)
- For weight management
- 2.0 / 5Rated 2 out of 5. Limited fit for weight management
- Protein and fibre
- 4.6 g · 3.3 g
- per serving
- Brisk walking
- About 30 min
- uses similar energy (70 kg adult)
Almonds nutrition
| Nutrient | Per serving (1 handful, about 25 g) | Per 100 g |
|---|---|---|
| Energy | 152 kcal | 609 kcal |
| Protein | 4.6 g | 18.41 g |
| Carbohydrate | 0.8 g | 3.04 g |
| Fat | 14.6 g | 58.49 g |
| Fibre | 3.3 g | 13.06 g |
IFCT 2017 (ICMR-NIN), H001 Almond. Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017. Home and restaurant versions vary with the oil, rice and portion used.
Is almonds good for weight management?
It rates 2.0/5, a limited fit, because a regular serving is a modest portion and it is rich in fibre for its calories, but it packs a lot of calories into each gram and it is low in protein for its calories.
- Calories per gram (35% of the rating)6.09 kcal · 0/100
- Protein per 100 kcal (25% of the rating)3.0 g · 30/100
- Fibre per 100 kcal (20% of the rating)2.1 g · 71/100
- Portion (20% of the rating)152 of 200 kcal (snack) · 74/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have almonds
- Count a small handful (about 20 almonds), they are rich in energy
- Choose plain almonds over salted, sugar-coated or fried ones
- Soak them overnight if you find them hard to chew
- Have them with a fruit instead of a biscuit or packaged snack
Common questions about almonds
How many calories are in almonds?
About 152 kcal in 1 handful, about 25 g, or 609 kcal per 100 g.
Is almonds good for weight management?
It rates 2.0/5, a limited fit: a regular serving is a modest portion and it is rich in fibre for its calories, but it packs a lot of calories into each gram and it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in almonds?
About 4.6 g in 1 handful, about 25 g, which is 3.0 g for every 100 kcal.
How much walking uses the energy in almonds?
About 30 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Are almonds good for weight management?
Almonds give protein and fibre, but they are high in fat. A handful of about 25 g gives around 150 kcal, so measure it instead of eating from the packet.
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Compare it in:Nuts and seeds
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.