Protein in Almonds: How Much per 100g and per Portion
Whole almonds contain 21.2g of protein per 100g. For someone tracking their intake, a 30g amount provides 6.4g of protein for 166 kcal. Protein accounts for 15% of the total energy in almonds, with the majority coming from fat.
CoFID 14-896 · Almonds, whole kernels
What the numbers say
- Protein per calorie. Almonds provide 3.8g of protein for every 100 kcal. Protein makes up 15% of their total energy content.
- High in dietary fibre. These whole kernels are a significant source of dietary fibre, containing 12.5g per 100g.
- Front-of-pack nutrition. Based on UK front-of-pack guidance, almonds are rated high in fat, medium in saturates, low in sugars, and low in salt.
- Contribution to reference intake. A 100g amount of almonds supplies 42% of the daily protein reference intake for an average adult.
Almonds macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 554 kcal 2,292 kJ |
28% | – |
| Protein | 21.2g | 42% | – |
| Fat | 49.9g | 71% | high |
| of which saturates | 3.8g | 19% | medium |
| Carbohydrate | 5.3g | 2% | – |
| of which sugars | 4.5g | 5% | low |
| Fibre | 12.5g | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in almonds by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 3.2g | 83 | 0.8g | 7.5g |
| 30g | 6.4g | 166 | 1.6g | 15g |
| 50g | 10.6g | 277 | 2.6g | 24.9g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of almonds for 20g or 30g of protein
- To get 20g of protein from this source, you would need to eat 94g of almonds, which also provides 523 kcal and 47.1g of fat.
- For a larger 30g protein target from almonds alone, the required amount increases to 142g, costing 784 kcal and 70.6g of fat.
- As this data is for whole kernels, it is important to weigh the almonds to ensure accurate tracking of macros and calories.
How it compares with other nuts and seeds
Among the nuts and seeds on this site, almonds rank 5th out of 14 for protein per 100g. Their protein density of 21.2g per 100g is slightly less than that of mixed nuts (23.8g) and pumpkin seeds (24.4g), but higher than sunflower seeds (19.8g). When measured by protein per calorie, they rank 4th in the group, making them an efficient choice if you are not managing calorie intake too strictly. Overall, they are a strong, but not the highest, protein source within their food group.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Almonds | 21.2g | 554 | 3.8g |
| Peanut Butter | 22.8g | 607 | 3.8g |
| Sunflower Seeds | 19.8g | 576 | 3.4g |
| Mixed Nuts | 23.8g | 581 | 4.1g |
| Pumpkin Seeds | 24.4g | 565 | 4.3g |
Quick answers
Are almonds a good source of protein?
Almonds provide 21.2g of protein per 100g, which is 42% of the UK reference intake. This makes them a good contributor to daily protein goals, though they are also high in fat and calories.
How much protein is in a 30g portion of almonds?
A 30g amount of whole almonds contains 6.4g of protein, along with 15g of fat and 166 kcal.
Are almonds low in sugar?
Yes, with 4.5g of sugars per 100g, almonds qualify for a green ‘low’ rating on UK front-of-pack nutrition labels.
When to speak to a GP or dietitian
- This food contains tree nuts, one of the 14 allergens that UK food law requires to be declared. If you have a tree nut allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.