Portions and preparation · USDA nutrition
1 oz (28.4 g) of almonds, unsalted has about 172 calories. Choose your preparation and adjust the amount below.
Portion calculator
Choose a source measure or enter the weight you ate.
Estimated for 1 oz · 28.4 g
172calories
Almonds, unsalted
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
FoodData Central Survey Foods (FNDDS) · FDC 2707489 Full nutrition profile →
Choose the almond preparation and weigh your handful when possible. A handful is not a fixed serving, and unsalted does not necessarily mean unroasted or oil-free.
A worked portion example
Illustrative calculation: 1 oz weighs 28.4 g using the linked record's portion weight. At 607 calories per 100 g, 28.4 × 607 ÷ 100 = about 172 calories and 5.8 g protein. This uses the unsalted prepared-almond example. Choose unroasted or coated almonds when that better matches your food.
Check the exact food and household measure →The unsalted example lists an ounce as 28.4 g and one nut as 1.2 g. Nut count can help with a rough estimate, but actual nuts vary in size. Weigh the portion when you want a closer amount, especially for chopped or sliced almonds.
Unroasted, salted, honey-roasted, and flavored almonds have separate entries. The unsalted example includes roasted almonds and oil among its ingredients, so its name does not mean no added oil. Use a package label for a known preparation.
If almonds top yogurt, oatmeal, or a salad, log the amount you add to your portion. Do not use a whole bag's weight unless you eat the whole bag. For a shared recipe, divide the almond total with the rest of the finished dish.
Editorial update: . Portion examples are calculations from the linked USDA records.
The 6 exact records in this guide report 162–175 calories in the records' own listed source servings and 579–626 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.
Across all 6 named USDA examples, a cup contains 816–883 calories. Each included example lists 141 g for that measure. The same household label can carry a different gram weight elsewhere in USDA data.
Match my meal
For Almonds, begin by separating “Almonds, flavored” from “Almonds, unsalted.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.
Showing all 6 linked records.
Equal-weight view
Five rank landmarks are shown from all 6 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.
Shared basis: 100 g · kilocalories
What this page compares
This guide keeps 6 named USDA records in view: 6 direct matches. All sit within “Nuts and seeds.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.
Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 6 records together under the exact grouping key “almonds.” That rule determines membership before any nutrition result is read.
For Almonds, this page can compare 6 named records from FDC 2707490 through FDC 2707489. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.
Read the shared calculation, provenance, and uncertainty method →
Editor’s decision brief
Carry the denominator, exact identity, and strongest observed contrast into every number below.
Portion
Equal source weights make the selected Almonds serving totals easier to compare, but the eaten portion still has to be measured or estimated.
Composition
The lower endpoint is “honey roasted”; the higher is “unroasted.” This isolates density, not ingredient causation.
Discriminator
Of protein, fiber, and sodium, the strongest normalized contrast is between “unroasted” (0 mg) and “flavored” (500 mg).
Observed source examples
These 6 records each use a 28 g serving. Their serving calories compare equal weights within this set. They do not define a calorie range for every almonds; match the preparation and adjust to your portion.
162kcal
28 g source amount · 579 kcal per 100 g
Inspect this exact record168kcal
28 g source amount · 601 kcal per 100 g
Inspect this exact record175kcal
28 g source amount · 626 kcal per 100 g
Inspect this exact recordImportant: “Lower” begins with Almonds, honey roasted; “higher” ends with Almonds, unroasted, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every almonds meal.
Full comparison
For Almonds, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.
On smaller screens, focus the table and scroll horizontally to read every column.
| Exact source record | Match | Source amount | Calories | kcal / 100 g | Protein | Fiber | Sodium | USDA |
|---|---|---|---|---|---|---|---|---|
| Almonds, flavored | Direct name match | 28 gUSDA reference amount | 168 kcal | 599 | 5.6 g | 2.9 g | 140 mg | FDC 2707490 ↗ |
| Almonds, honey roasted | Direct name match | 28 gUSDA reference amount | 162 kcal | 579 | 3.9 g | 2 g | 108 mg | FDC 2707491 ↗ |
| Almonds, lightly salted | Direct name match | 28 gUSDA reference amount | 169 kcal | 604 | 5.7 g | 2.9 g | 55 mg | FDC 2707488 ↗ |
| Almonds, salted | Direct name match | 28 gUSDA reference amount | 168 kcal | 601 | 5.6 g | 2.9 g | 108 mg | FDC 2707487 ↗ |
| Almonds, unroasted | Direct name match | 28 gUSDA reference amount | 175 kcal | 626 | 6 g | 3 g | 0 mg | FDC 2707486 ↗ |
| Almonds, unsalted | Direct name match | 28 gUSDA reference amount | 170 kcal | 607 | 5.7 g | 3 g | 1 mg | FDC 2707489 ↗ |
Portion analysis
Every selected record uses a 28-gram source amount, so serving-weight differences do not explain the calorie spread inside this set. Their own source servings run from 162 calories for “honey roasted” to 175 for “unroasted.” At a fixed 100 grams, “honey roasted” is 579 calories and “unroasted” is 626—a fixed-weight separation of 47 calories. For Almonds, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.
The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.
Preparation analysis
The published descriptions distinguish forms such as “flavored”, “honey roasted”, “salted”, “unroasted”, and “unsalted”. The source formulations contain 5 distinct ingredient codes; examples that appear in only part of the set include nuts, almonds, dry roasted, without salt added, vegetable oil, nfs, salt, table, and nuts, almonds, whole, raw. On this Almonds page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.
Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.
What changes the comparison
The family label “Almonds” cannot resolve the differences between Almonds, flavored and Almonds, unsalted. The four checks below identify the record wording, source weight, and formulation evidence that can.
Every selected record uses 28 grams. Inside this set, serving-calorie differences therefore reflect the published composition rather than a change in source weight.
Representative record-level distinctions include “flavored”, “honey roasted”, “salted”, “unroasted”, and “unsalted”. Those phrases are evidence for choosing a record, not decorative subtitle text.
5 source-input codes appear across the selected records. Their presence and listed weights describe USDA formulations, not finished plated proportions.
Even “Almonds, flavored” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Almonds unknowns for correction instead of converting them into false precision.
Record matching
Read the source name as a sequence of decisions. First confirm that almonds is the right meal family. Then resolve the phrases that actually separate this set—“flavored”, “lightly salted”, “salted”, and “unsalted”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.
Decision support from the exact records on this page
These conclusions and reading paths are computed from 6 exact records behind Almonds source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.
Equal-weight result
Almonds, flavored reports 500 mg versus 0 mg for Almonds, unroasted: a 500 mg difference when both are normalized to 100 g.
Inspect the underlying evidenceThese listed servings have equal weights
The 6 records with a listed serving weight on this page each use 28 g. Their serving totals therefore compare equal weights, even if the household labels differ. Match the preparation and adjust the weight to the amount you eat.
Choose the record before reading the number
The page keeps both records at the same 100 g denominator and makes Sodium wording (salted versus unsalted) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.
Inspect the underlying evidenceContextual knowledge graph
For Almonds source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.
Both records appear in this page’s evidence set. The explicit record-description contrast is Sodium wording: salted versus unsalted; it is a selection cue, not evidence of cause.
Follow this evidence path Compare two records on this page Almonds, salted vs Almonds, unsaltedBoth records appear in this page’s evidence set. The explicit record-description contrast is Sodium wording: salted versus unsalted; it is a selection cue, not evidence of cause.
Follow this evidence path 6 context records in this source topic Nuts and seedsAlmonds, flavored and Almonds, honey roasted belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.
Follow this evidence path A formulation detail that separates records Nuts, almonds, dry roasted, without salt addedUSDA input 12063 appears in 5 of 6 context records; its summed listed input weight spans 68–97 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.
Follow this evidence path A formulation detail that separates records Vegetable oil, NFSUSDA input 82101000 appears in 5 of 6 context records; its summed listed input weight spans 3–10 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.
Follow this evidence path Put the observed spread in corpus context Sodium: density and serving contextIn this page’s records, sodium runs from 0 mg in Almonds, unroasted to 500 mg in Almonds, flavored, all per 100 g.
Follow this evidence path Inspect an exact record Almonds, flavoredOpen the full nutrient table, household measures, formulation inputs, and FoodData Central 2707490 citation for this exact record—not a name-level average.
Follow this evidence path