Foods/Nuts & Seeds/Almonds

Nuts & Seeds · snack

Almonds

1 oz (≈23 nuts) · 28 g163 kcal

A nuts & seed that's a strong source of Biotin (B7) and Copper.

Macros

Per serving

163 kcal

Energy

Protein

5.6g

Carbs

14.3g

Fat

Fiber

Protein 6 gCarbs 5.6 gFat 14.3 g

584 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 oz (≈23 nuts) (28 g), as a share of a reference adult — male, 35, moderately active.

53%

28%

28%

26%

20%

17%

Good source of (≥ 20% RDA)

Biotin (B7)CopperMolybdenumManganesePhosphorus

Pairs well with

What fills almonds’s gaps?

Almonds is lighter on Vitamin D, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Omega-6 Linoleic+ Omega-3 ALA+ Omega-6 Linoleic+ Magnesium 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 oz (≈23 nuts) = 28 g

Generous to use, with room before it crowds out variety.

Common questions

Almonds, in brief

How many calories are in almonds?

1 oz (≈23 nuts) (28 g) of almonds has about 163 calories.

What is almonds a good source of?

Almonds is a good source of Biotin (B7), Copper, Molybdenum, Manganese, and 1 more nutrients.

Is almonds good in a smoothie?

S8D usually places almonds as a snack-role food alongside the smoothie.

Keep exploring

More nuts & seeds

All foods →

Nutrient guides

Biotin (B7) Copper Molybdenum Manganese Phosphorus Magnesium

Put almonds to work.

S8D solves a full day of nutrition around the foods you like — in one blend.

Solve my day