Calories in 3 servings
216 kcal 3 servings — 36 g in total — comes to about 216 calories, with 7.4 g protein, 4.0 g carbohydrate and 18.7 g fat.
Serving assumed: 10 almonds ≈ 12 g — raw, unsalted. Change the portion and every number below changes with it.
Almonds, portion by portion
| 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 |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
What it takes to burn off 3 servings
Minutes of activity for a 70 kg adult to spend 216 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.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Questions
How many calories are in 3 servings?
About 216 kcal, taking one serving as 12 g (raw, unsalted). That is 7.4 g protein, 4.0 g carbohydrate and 18.7 g fat across 36 g of food.
Is 3 servings too much?
It depends entirely on the rest of the day. 216 kcal is roughly 11% of a 2,000 kcal day and 14% of a 1,600 kcal day. The honest answer is that 3 servings rarely makes a meal on its own — what goes with it usually decides the total.
How long does it take to burn off 3 servings?
Roughly 50 minutes of easy walking, 41 minutes of brisk walking or 18 minutes of running for a 70 kg adult. Useful for scale — not a licence, since appetite rises with activity.
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.