Almonds calories
per serving, not per 100 g
The short answer
One serving, weighed
72kcal 10 almonds — taken as 12 g — has about 72 calories, with 2.5 g protein, 1.3 g carbohydrate and 6.2 g fat. Two come to 144 kcal, three to 216 kcal.
Per 100 g, almonds carries 600 kcal and 20.5 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·10 almonds entered at 12 g·REVIEWED JUL 2026
Serving assumed: 10 almonds ≈ 12 g — raw, unsalted. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·10 almonds entered at 12 g·REVIEWED JUL 2026
From a table row to one serving
- Read the per-100 g row for almonds out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 600 kcal and 20.5 g protein per 100 g.
- Weigh what is actually served. This site enters 10 almonds at 12 g (raw, unsalted). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 600 × 12 ÷ 100 = 72 kcal per serving. Nothing is rounded up, adjusted or smoothed — two servings are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per serving = per 100 g × serving grams ÷ 100 Almonds = 600 kcal × 12 g ÷ 100 = 72 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Almonds, entered by the portion
The kitchen ledger: one serving at 12 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 serving | 12 g | 72 kcal | 2.5 g | 1.3 g | 6.2 g | 1.4 g |
| 2 servings | 24 g | 144 kcal | 4.9 g | 2.6 g | 12.5 g | 2.9 g |
| 3 servings | 36 g | 216 kcal | 7.4 g | 4.0 g | 18.7 g | 4.3 g |
| 1 small handful (25 g) | 25 g | 150 kcal | 5.1 g | 2.8 g | 13.0 g | 3.0 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·10 almonds entered at 12 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 10 almonds (12 g) |
|---|---|---|
| Energy | 600 kcal | 72 kcal |
| Protein | 20.5 g | 2.5 g |
| Carbohydrate (available) | 11.0 g | 1.3 g |
| Fat | 52.0 g | 6.2 g |
| Dietary fibre | 12.0 g | 1.4 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 10 almonds of almonds
Minutes of activity for a 70 kg adult to spend 72 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where almonds sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, almonds ranks 4th for protein (20.5 g per 100 g) and 3rd for energy density (600 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies 14% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is genuinely high at 12.0 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 10 almonds?
About 72 kcal for 10 almonds, taken as 12 g (raw, unsalted). Two come to roughly 144 kcal and three to 216 kcal. Per 100 g, almonds carries 600 kcal.
How much protein is in almonds?
20.5 g per 100 g, which works out to 2.5 g in 10 almonds. That is 14% of the energy in this food, and ranks 4th of 20 in the basics, nuts & fruit group on this site.
Is almonds good for weight loss?
At 600 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume raw, unsalted. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Where this number comes from
From the composition tables, not re-checked against a named row. This site does not claim a carbohydrate basis for this figure. Either it is a hand-entered composite with no stored ingredient list to derive one from, or the named table row disagrees with what is published here by too much to say which basis the number is on.
Source row: IFCT 2017 H001, Almond. The widest gap on the site. IFCT H001 gives 3.04 g of available carbohydrate; this row shows 11 g. By difference H001 would read 16.1 g, so 11 g is not a by-difference figure either — it is closer to the USDA almond. Indian and American almonds genuinely differ, and this site has not decided which to publish.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
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