Protein in food · Nuts, seeds & nut butters
How much protein is in almonds?
One ounce of almonds (28 g) has 6 g of protein (164 kcal); 100 g has 21.1 g.
3.6 g protein per 100 kcal · USDA FoodData Central
3.6 g of protein per 100 kcal (15% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from almonds alone takes 118 g (about 4.2 oz) and 686 kcal.
#5 of 14 in Nuts, seeds & nut butters for protein per 100 g, #6 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 21.1 g | 579 | 21.6 g | 49.9 g |
| 1 oz (28 g) | 6 g | 164 | 6.1 g | 14 g |
| 1 cup of almonds (143 g) | 30 g | 827 | 31 g | 71 g |
| 1 cup of sliced almonds (92 g) | 19 g | 533 | 20 g | 46 g |
| 1 tbsp (8.9 g) | 1.9 g | 52 | 1.9 g | 4.5 g |
One ounce of almonds (28 g) is 5% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
One USDA entry covers almonds and sliced almonds, so they share these per-100 g numbers.
Most of its calories come from fat: about 78%.
One ounce of almonds (28 g) also has 3.5 g of fiber.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than sesame seeds and less than pepitas (pumpkin seeds), peanuts and pistachios.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pepitas (pumpkin seeds) | 29.8 g | 574 | 5.2 g |
| Peanuts | 24.4 g | 587 | 4.2 g |
| Pistachios | 21.1 g | 572 | 3.7 g |
| Almonds | 21.1 g | 579 | 3.6 g |
| Sesame seeds | 17.7 g | 573 | 3.1 g |
Recipes with almonds
No library recipe uses almonds yet. High-Protein Snack Recipes →
Questions
How much protein is in an ounce of almonds?
One ounce of almonds (28 g) has 6 g of protein and 164 kcal, with 6.1 g of carbohydrate and 14 g of fat.
How much protein is in 100 g of almonds?
100 g of almonds has 21.1 g of protein, 579 kcal, 21.6 g of carbohydrate and 49.9 g of fat (USDA FoodData Central 170567).
Are almonds a good source of protein?
Moderate protein: 3.6 g of protein per 100 kcal (15% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from almonds alone takes 118 g (about 4.2 oz) and 686 kcal.
Which has more protein, almonds or pepitas (pumpkin seeds)?
Pepitas (pumpkin seeds), with 29.8 g of protein per 100 g against 21.1 g for almonds. Per 100 kcal: almonds 3.6 g, pepitas (pumpkin seeds) 5.2 g.
Source: USDA FoodData Central, SR Legacy 170567: “Nuts, almonds”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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