Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 10 almonds (about 12 g) | 12 g | 70 kcal | 2.5 g | 2.5 g | 6 g |
| 2 x 10 almonds (about 12 g) | 24 g | 140 kcal | 5 g | 5 g | 12 g |
| 3 x 10 almonds (about 12 g) | 36 g | 210 kcal | 7.5 g | 8 g | 18 g |
| 5 almonds (about 6 g) | 6 g | 35 kcal | 1.5 g | 1.5 g | 3 g |
| 1 handful, about 23 almonds | 28 g | 160 kcal | 6 g | 6 g | 14 g |
| 100 g | 100 g | 580 kcal | 21 g | 21.5 g | 50 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 10 almonds (about 12 g) (as above) | 70 kcal | 2.5 g | 6 g |
| Badam milk: 10 almonds, 1 cup whole milk, 2 tsp sugar | 250 kcal | 10 g | 14 g |
Nutrition facts for 10 almonds (about 12 g)
| Nutrient | 10 almonds (about 12 g) | Per 100 g |
|---|---|---|
| Calories | 70 kcal | 580 kcal |
| Protein | 2.5 g | 21 g |
| Carbohydrates | 2.5 g | 21.5 g |
| Fat | 6 g | 50 g |
| Fibre | 1.5 g | 12.5 g |
| Sugars | 0.5 g | 4.5 g |
| Sodium | 0 mg | 1 mg |
| Potassium | 88 mg | 733 mg |
| Calcium | 32 mg | 269 mg |
| Iron | 0.4 mg | 3.7 mg |
Is almonds good for weight loss?
Almonds can fit a weight loss diet well, as long as you count them. They are calorie dense at 580 kcal per 100 g, so the portion is what matters. Ten almonds a day, about 70 kcal, is easy to fit into most plans; eating from a large packet is not.
Almonds in sweets and drinks come with sugar, milk and often ghee, so count those separately. A cup of badam milk made with whole milk, ten almonds and two teaspoons of sugar is about 250 kcal.
Tips to keep almonds lighter
- Count them out. Ten almonds is a clear, repeatable portion. Keep a small box rather than the whole packet within reach.
- Soaked or dry, same calories. Soak them if you prefer the texture; it does not make them lighter.
- Pick plain over salted. Oil roasted, salted or honey roasted almonds add oil, salt or sugar.
- Pair with fruit. Ten almonds with an apple or a banana make a balanced snack.
10 badam me kitni calorie hoti hai? 10 badam (lagbhag 12 g) mein 70 kcal aur 2.5 g protein hota hai.
Almonds compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Almonds | 580 kcal | 21 g | - |
| Peanuts | 565 kcal | 26 g | Similar calories per 100 g; almonds have more fibre, peanuts a little more protein. |
| Dates | 280 kcal | 2.5 g | Dates have fewer calories per 100 g but are mostly sugar; almonds bring protein, fat and more fibre. |
How we calculated these numbers
Values from USDA FoodData Central (SR Legacy), entry "Nuts, almonds".
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.