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Almonds

1 oz almonds (~23 kernels, 28 g) per serving.

6g

protein per serving

Calories

164

per serving

Protein density

3.7

g per 100 cal

27.3

cal per 1g protein

To hit 30g protein

5 oz

500g · 820 cal

Macro breakdown

Protein6g(14%)

Carbs6.1g(14%)

Fat14.2g(73%)

Fiber3.6g

Tips to maximize protein

1.Store Almonds in an airtight container in a cool, dark place

2.Toast lightly to enhance flavor and crunch

3.Portion into small containers to avoid overeating

4.Add to oatmeal, yogurt, or salads for protein and healthy fats

5.Choose unsalted varieties to control sodium intake

Pairs well with

Similar nut & seed foods

2 tbsp almond butter (32 g)

1 oz raw cashews (28 g)

2 tbsp chia seeds (≈28 g)

Meals with Almonds

See all meals →

Greek Yogurt Berry Nut Bowl

Greek yogurt topped with fresh raspberries and crunchy almonds. Simple no-cook breakfast with 30g protein.

VegetarianNo Eggs

Lentil Chickpea Power Salad

Double legume salad with spinach, avocado, and almonds. Vegan protein powerhouse with 42g protein and 40g fiber.

VeganDairy-Free

Greek Yogurt and Almonds

Simple protein snack with Greek yogurt and crunchy almonds. Quick no-cook option with 17g protein.

Eggs and Almonds Snack

Hard-boiled eggs with a handful of almonds. Simple protein snack with 15g protein.

Lentil Almond Salad

Mini salad with lentils, almonds, and spinach. Vegan snack with 25g protein and 20g fiber.

VeganDairy-Free

Black Bean Almond Snack

Black beans with almonds for a fiber-rich snack. Vegan with 21g protein and 20g fiber.

VeganDairy-Free

Frequently Asked Questions

Almonds contains 6g of protein per serving. This makes it a moderate protein source with a protein density score of 3.7 (grams of protein per 100 calories).

You need approximately 5.0 servings of Almonds to reach 30g of protein, which would provide about 820 calories. Consider combining with other protein sources for a more practical portion size.

Almonds provides 6g of protein for 164 calories, giving it a calorie cost of 27.3 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Almonds contains 3.6g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16