Basics, nuts & fruit

Calories in 3 servings

The short answer

3 servings, weighed

216kcal 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.

Protein 7.4 g · 13.8% of energy Carbs 4.0 g · 7.4% of energy Fat 18.7 g · 78.8% of energy

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.

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)

The full method, and where it is weakest →

Almonds, entered by the portion

The same ledger as the main entry, with 3 servings standing on the 3rd line.

Kitchen ledger — almonds by the serving, one serving entered at 12 g. IFCT 2017 · JUL 2026
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.

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.

50 min

Walking · easy pace, 4 km/h

41 min

Brisk walking · 5.6 km/h

24 min

Cycling · moderate, 19 km/h

18 min

Running · 8 km/h

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.

Other quantities

1 serving72 kcal · 12 g 2 servings144 kcal · 24 g Build a full thaliAdd several foods into one total

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.

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.

Amit Sharma @amitsharmaofficial Instagram

Geeta Patel @geetapatelnz Instagram

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Following changes nothing here — every page stays open, with no account and no wall.