Almonds are one of the most popular and versatile nuts in the UK, often eaten raw, roasted, or used in baking, granola, or plant-based milks. They're known for being high in protein and healthy fats, but they’re also energy-dense—which means calorie content can climb quickly. Whether you're grabbing a handful as a snack or adding them to your breakfast, it helps to know how many calories you're consuming.

Calories by Weight and Portion Size

A standard 25-gram handful of almonds contains around 150 to 175 calories, depending on whether they are raw, roasted, or flavoured. The most common reference is 576 calories per 100 grams for raw almonds, based on nutritional data from UK food standards.

A single almond weighs approximately 1.2 grams and contains roughly 7 calories. So, eating ten almonds delivers about 70 calories, while a full snack portion of 30 grams (around 24–25 almonds) clocks in at about 170 calories. Roasted or salted almonds may contain slightly more due to added oils.

If you're using almond butter, a tablespoon (15g) contains about 100 calories, mainly from fat. Almond flour or ground almonds used in baking also carry the same calorie density as whole nuts—around 570 to 600 calories per 100 grams.

Nutritional Breakdown

Almonds are calorie-dense because they are high in fat—but it’s the healthy kind. A 100-gram portion of raw almonds provides approximately:

  • 576 calories
  • 49g fat (including 3.7g saturated fat)
  • 21g protein
  • 22g carbohydrates (of which 3.9g is sugar)
  • 12g fibre

The fat in almonds is primarily monounsaturated, which is linked to improved heart health. They also contain a good amount of protein, making them a valuable addition to vegetarian and vegan diets. Almonds are naturally low in sugar and have a relatively high fibre content, which helps with satiety.

They’re also rich in vitamin E, magnesium, calcium, and antioxidants, supporting skin, bone, and heart health. However, these benefits come alongside a high calorie count, so portion control is key.

Health Benefits

Despite their high calorie content, almonds are widely regarded as a nutritional powerhouse. They help lower LDL cholesterol, support blood sugar control, and provide steady energy thanks to their combination of fat, protein and fibre. Almonds are also known to support brain health, muscle recovery and hormone production due to their micronutrient profile.

When eaten in moderation, almonds can assist in weight management by promoting feelings of fullness. They are often recommended as a healthier alternative to refined carbohydrate snacks such as crisps or biscuits.

Downsides of Almonds

The main drawback of almonds is their energy density. It’s easy to eat a large quantity without feeling full straight away, leading to unintended calorie overconsumption. This can work against weight loss efforts if you’re not tracking portions.

Roasted or flavoured almonds, especially those sold with added sugar, salt or oil, can contain more calories and less nutritional value than plain raw almonds. People with nut allergies must also avoid almonds entirely, and those with digestive issues may find their high fibre content irritating if eaten in large amounts.

Impact on Your Diet

Almonds can be part of a healthy, balanced diet when consumed in the right amounts. Including a small handful as a snack or adding them to meals can improve the nutritional value without dramatically increasing calorie intake. For those on high-protein, low-carb or Mediterranean-style diets, almonds are often a good fit.

If you're tracking calories for weight loss, it’s wise to measure your portions—many people underestimate how much they’re eating when snacking straight from the bag. Almond butter and almond-based snacks can also be high in calories per spoonful or serving, so these should be eaten mindfully.

Glycaemic Index and Blood Sugar

Almonds have a very low glycaemic index, meaning they have minimal impact on blood sugar levels. This makes them an excellent snack choice for people with type 2 diabetes, insulin resistance or those trying to manage energy dips throughout the day.

In fact, eating almonds alongside carbohydrate-rich foods can slow down glucose absorption and reduce blood sugar spikes. Their high fibre and fat content contribute to a slower digestive process, helping maintain energy levels and avoid crashes.

How Almonds Are Produced

Almonds grow on almond trees, which thrive in warm, dry climates such as California, Spain and parts of Australia. The nuts are harvested from their hard outer shell and then either sold raw or processed through roasting, salting, grinding or pressing for oil.

Almond milk is made by blending almonds with water and straining out the pulp. Almond flour is created by grinding blanched almonds into a fine powder, used in gluten-free and low-carb baking.

Ingredients in Almond Products

Raw almonds contain just one ingredient: almonds. Roasted varieties may include sunflower oil, palm oil, salt, or flavourings such as paprika, honey, or chilli. Always check the label when buying packaged almonds or almond-based products like bars or nut butters, as added sugars and oils can significantly change the nutritional profile.

Almond butter should ideally contain only almonds—or almonds and a pinch of salt. Many commercial versions include added sweeteners or stabilisers that increase the calorie count without nutritional benefit.

Healthy Alternatives

If you’re concerned about calorie intake but still want a crunchy, nutty snack, you could try air-roasted chickpeas, pumpkin seeds, or edamame. These offer protein and fibre with slightly fewer calories per gram.

Other lower-calorie nuts like pistachios (around 560 kcal/100g) or cashews (around 550 kcal/100g) are marginally lighter than almonds, but still energy-dense. The healthiest swap isn’t necessarily a different nut—it’s simply being more precise with portion size.

Summary

Almonds are high in calories, with around 576 calories per 100 grams and 150 to 170 calories in a typical 30-gram serving. However, they also offer a wide range of health benefits, including heart-healthy fats, protein, fibre, and essential micronutrients. Their low glycaemic impact and strong nutritional profile make them a smart choice when eaten in moderation. If you’re mindful of your portion sizes, almonds can be a valuable addition to your daily diet without sabotaging your calorie goals.

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