Almonds Calories: 1, 5, 10 Almonds | Soaked, Protein Per Piece | Per 100g

By Asfia Fatima, Chief Dietitian at Clearcals

Almonds are one of the most nutrient-dense snacks available. Here's the complete calorie and protein breakdown for every common serving — 1 almond, 5 almonds, 10 almonds, soaked, and per 100g.

TL;DR — Almonds Calories and Protein at a Glance 1 almond: 6 kcal / 0.2g protein / 0.5g fat | 5 almonds: 31 kcal / 0.9g protein / 2.5g fat | 10 almonds: 61 kcal / 1.8g protein / 5g fat / 4mg vitamin E | 100g almonds: 612 kcal / 18.4g protein / 49g fat / 12g fiber | Soaked: same calories as raw — soaking does not change caloric content | Weight: 1 almond ≈ 1.2g; 10 almonds ≈ 12g

Almonds Calories: Quick Reference Table

1 Almond Calories

1 almond contains 6 kcal and 0.2g of protein.

A single almond also provides trace amounts of healthy monounsaturated fat (0.5g), fiber (0.1g), and a small dose of vitamin E (~0.2mg).

1 Almond — Complete Nutrition Calories: 6 kcal | Protein: 0.2g | Fat: ~0.5g (mostly monounsaturated) | Carbs: ~0.2g | Fiber: ~0.1g | Vitamin E: ~0.2mg | Weight: ~1.2g | Soaked: same 6 kcal | 1 badam calories = 6 kcal

3 Almonds Calories

3 almonds contain 18 kcal and 0.6g of protein.

Three almonds is a minimal snack portion — enough to add a small amount of healthy fat and fiber without significantly impacting your daily calorie intake.

3 Almonds — Complete Nutrition Calories: 18 kcal | Protein: 0.6g | Fat: ~1.5g | Carbs: ~0.6g | Fiber: ~0.4g | Weight: ~3.6g | 3 soaked almonds: same 18 kcal | 3 badam calories = 18 kcal

4 Almonds Calories and Protein

4 almonds contain 24 kcal and 0.7g of protein.

Four almonds (4 badam) is a common Ayurvedic morning recommendation for soaked almonds. At only 24 kcal, it is easy to incorporate even on a calorie-restricted diet.

4 Almonds — Complete Nutrition Calories: 24 kcal | Protein: 0.7g | Fat: ~2g | Carbs: ~0.9g | Fiber: ~0.5g | Weight: ~4.8g | 4 soaked almonds: 24 kcal / 0.7g protein | 4 badam calories = 24 kcal | 4 badam protein = 0.7g

5 Almonds Calories

5 almonds (5 badam) contain 31 kcal and 0.9g of protein.

Five almonds are one of the most searched almond portions — a practical mid-morning snack that provides healthy fat and some protein without exceeding a typical snack calorie budget of 100–150 kcal.

5 Almonds — Complete Nutrition (Raw or Soaked) Calories: 31 kcal | Protein: 0.9g | Fat: ~2.5g (mostly oleic acid) | Carbs: ~1.1g | Fiber: ~0.6g | Vitamin E: ~1.3mg | Weight: ~6g | 5 soaked almonds: same 31 kcal | 5 badam calories = 31 kcal | 5 badam protein = 0.9g | 5 almonds and protein combined: 31 kcal + 0.9g protein

5 Almonds Protein

5 almonds provide 0.9g of protein.

While the protein per serving is modest, almonds deliver protein alongside healthy fats and fiber — making them a more nutritionally complete snack than pure protein sources. For someone eating 5 almonds as part of a mixed snack (e.g., with a boiled egg or curd), the combined protein contribution is meaningful.

5 Almonds Protein and Calories — Detailed Protein: 0.9g | Calories: 31 kcal | Protein % of calories: ~12% | Fat: ~2.5g | Carbs: ~1.1g | 5 soaked almonds protein: same 0.9g | 5 badam protein = 0.9g | To get 10g protein from almonds alone: ~55 almonds (336 kcal) — pair with dal, eggs, or paneer for protein efficiency

6 Almonds Calories and Protein

6 almonds contain 37 kcal and 1.1g of protein.

Six almonds are a moderate snack portion providing a meaningful amount of vitamin E (~3mg, about 20% of daily needs), alongside healthy monounsaturated fat.

6 Almonds — Complete Nutrition Calories: 37 kcal | Protein: 1.1g | Fat: ~3g | Carbs: ~1.3g | Fiber: ~0.7g | Vitamin E: ~3mg | Weight: ~7.2g | 6 soaked almonds: 37 kcal / 1.1g protein | 6 badam calories = 37 kcal

7 Almonds Calories

7 almonds contain 43 kcal and 1.3g of protein.

Seven almonds provide roughly 4g of healthy fat, primarily oleic acid (monounsaturated), which supports heart health and brain function.

7 Almonds — Complete Nutrition Calories: 43 kcal | Protein: 1.3g | Fat: ~3.4g | Carbs: ~1.5g | Fiber: ~0.8g | Weight: ~8.4g | 7 soaked almonds: 43 kcal / 1.3g protein | 7 badam calories = 43 kcal | 7 badam protein = 1.3g

8 Almonds Calories

8 almonds contain 49 kcal and 1.5g of protein.

Eight almonds — often recommended as a daily snack portion — provide approximately 4g of fat, 1.5g of protein, and about 1g of fiber.

8 Almonds — Complete Nutrition Calories: 49 kcal | Protein: 1.5g | Fat: ~3.9g | Carbs: ~1.7g | Fiber: ~1g | Vitamin E: ~3.3mg | Weight: ~9.6g | 8 soaked almonds: 49 kcal / 1.5g protein | 8 badam calories = 49 kcal | 8 badam protein = 1.5g

10 Almonds Calories

10 almonds (10 badam) contain 61 kcal and 1.8g of protein.

Ten almonds are the most commonly recommended daily serving for general health. At 61 kcal, it is a calorie-controlled portion that delivers meaningful amounts of vitamin E, magnesium, and healthy fat.

10 Almonds — Complete Nutrition (Raw or Soaked) Calories: 61 kcal | Protein: 1.8g | Fat: 5g (mostly monounsaturated) | Carbs: ~2g | Fiber: ~1.2g | Vitamin E: ~4mg (27% daily value) | Magnesium: ~27mg | Weight: ~12g | 10 soaked almonds: same 61 kcal | 10 badam calories = 61 kcal | 10 badam protein = 1.8g | 10 almonds calories and protein combined: 61 kcal + 1.8g protein

10 Almonds Protein

10 almonds provide 1.8g of protein.

Among nuts, almonds have a relatively high protein content at 18.4g per 100g — higher than cashews (15g/100g) and walnuts (15g/100g). However, for a standard 10-almond serving, the protein is modest. Almonds work best as a protein complement alongside a primary protein source.

10 Almonds Protein — Full Context Protein: 1.8g per 10 almonds | Calories: 61 kcal | Protein per gram of almond: 0.18g | 10 soaked almonds protein: same 1.8g | To get 20g protein from almonds: ~111 almonds (677 kcal) — combine with dal, eggs, or paneer | 10 badam protein = 1.8g | 10 almonds nutrition facts: 61 kcal / 1.8g protein / 5g fat / 2g carbs / 1.2g fiber / 4mg vitamin E

Soaked Almonds Calories

Soaking does not change the caloric content — 10 soaked almonds contain 61 kcal and 1.8g protein, the same as raw.

Soaking overnight in water softens the skin, reduces antinutrients (phytic acid), and may improve digestibility and mineral absorption — but it does not increase or decrease calorie content.

Soaked Almonds — Calories vs Raw 5 soaked almonds calories: 31 kcal | 5 soaked almonds protein: 0.9g | 10 soaked almonds calories: 61 kcal | 10 soaked almonds protein: 1.8g | 4 soaked almonds calories: 24 kcal | 6 soaked almonds calories: 37 kcal | 7 soaked almonds calories: 43 kcal | Soaking effect on calories: zero change | Soaking benefit: reduces phytic acid, improves mineral absorption, easier to digest

Benefits of soaked almonds: enhanced digestion (soaking reduces antinutrients, making nutrients more bioavailable); easier to digest, especially for older adults; traditional Ayurvedic practice supports these benefits; eating soaked almonds on an empty stomach may improve metabolism and nutrient absorption.

Soaked Almonds Protein

Soaked almonds have the same protein as raw almonds — 5 soaked almonds = 0.9g protein, 10 soaked almonds = 1.8g protein.

Soaking may improve protein bioavailability by reducing phytic acid, which can bind to minerals and reduce absorption. However, the total gram weight of protein does not change with soaking.

Soaked Almonds Protein — Full Reference 5 soaked almonds protein: 0.9g | 10 soaked almonds protein: 1.8g | 4 soaked almonds protein: 0.7g | 6 soaked almonds protein: 1.1g | 7 soaked almonds protein: 1.3g | Soaked vs raw protein: identical in grams | 5 soaked almonds calories and protein: 31 kcal / 0.9g protein | 10 soaked almonds calories and protein: 61 kcal / 1.8g protein

Almonds Protein Per 10 and Per 100g

Almonds are one of the best plant-based protein sources among nuts.

10 almonds provide 1.8g of protein. 100g of almonds provides 18.4g of protein.

Almonds Protein Per 100g vs Per Piece Per 100g: 18.4g protein / 612 kcal / 49g fat / 12g fiber | Per 10 pieces (12g): 1.8g protein / 61 kcal | Per piece (1.2g): 0.2g protein / 6 kcal | Almonds vs other nuts per 100g protein: almonds (18.4g) > cashews (15g) > walnuts (15g) > macadamia (~8g) | Almonds protein per 100g is comparable to many seeds and legumes

Almond Protein Per Piece

1 almond (1 piece) contains 0.2g of protein.

For those tracking protein precisely:

Protein in Almonds Per Piece — Key Reference 1 almond protein: 0.2g | 5 almonds protein per piece × 5: 0.9g total | 10 almonds protein per piece × 10: 1.8g total | Almond protein per piece vs cashew: almond 0.2g / cashew 0.15g | Badam protein 1 piece = 0.2g | Almonds protein per piece (grams): 0.184g per gram of almond × 1.2g per piece = 0.22g rounded to 0.2g

Badam Calories

Badam (the Hindi/Urdu word for almond) has the same calorie and protein content as almonds — 1 badam = 6 kcal, 5 badam = 31 kcal, 10 badam = 61 kcal.

Badam is a staple in Indian households, typically consumed soaked overnight. The calorie content is identical whether the badam is raw, soaked, or peeled (skin removed).

Badam Calories — All Common Servings 1 badam calories = 6 kcal | 5 badam calories = 31 kcal | 10 badam calories = 61 kcal | 4 badam calories = 24 kcal | 6 badam calories = 37 kcal | 8 badam calories = 49 kcal | 15 badam calories = 92 kcal | Calories in badam per 100g = 612 kcal | Soaked badam calories: same as raw | Badam with skin vs without skin: negligible calorie difference

Badam Protein Per 100g

100g of badam (almonds) contains 18.4g of protein. This makes almonds one of the highest-protein nuts available, comparable to pumpkin seeds (19g/100g) and superior to most other commonly eaten nuts.

Badam Protein Per 100g — Full Breakdown Badam protein per 100g: 18.4g | Badam calories per 100g: 612 kcal | Badam fat per 100g: ~49g (predominantly monounsaturated) | Badam carbs per 100g: ~22g | Badam fiber per 100g: 12g | Almonds protein per 100g vs per 10g: 18.4g vs 1.8g | Soaked almonds protein per 100g: 18.4g (same as raw) | Almond protein per 100g = 18.4g | Badam protein 1 piece: 0.2g | Badam me protein content = 18.4g per 100g

For context: to meet 20g of protein from almonds alone, you would need approximately 109g of almonds (~666 kcal). Almonds are best used as a protein complement alongside higher-protein foods like dal, paneer, eggs, or chicken.

Almonds Nutrition Facts Per 100g

100g of almonds provide:

Almonds Nutrition Facts 100g — Complete Calories: 612 kcal | Protein: 18.4g | Fat: 49g (31g monounsaturated / 12g polyunsaturated / 4g saturated) | Carbs: 22g | Fiber: 12g | Vitamin E: 26mg (173% daily value) | Magnesium: 270mg (64% daily value) | Calcium: 264mg (~26% daily value) | Phosphorus: ~481mg | Almond nutrition facts 100g soaked: same macros | Badam nutrition facts 100g = same as almonds

Track your almond intake with the Hint app to see how each serving fits into your daily protein, fat, and calorie goals.

Soaked Almonds Nutrition Facts Per 100g

Soaked almonds per 100g have essentially the same macros as raw almonds — 612 kcal, 18.4g protein, ~49g fat, ~22g carbs, 12g fiber. Soaking removes the skin more easily and reduces tannins and phytic acid, but does not reduce macronutrient content. The water absorbed during soaking slightly dilutes density per piece but does not reduce the total nutrition of the nut itself.

Soaked Almonds Nutrition Facts Per 100g Calories: 612 kcal | Protein: 18.4g | Fat: ~49g | Carbs: ~22g | Fiber: 12g | Vitamin E: ~26mg | Difference from raw: negligible — water absorbed during soaking evaporates when weighed dry | Soaked almonds per piece (wet): ~1.4g weight / 6 kcal | Soaked almonds nutrition per 10 pieces: 61 kcal / 1.8g protein / 5g fat

Badam Benefits

Almonds (badam) offer significant health benefits when consumed regularly:

Heart health: High monounsaturated fat content lowers LDL cholesterol. Studies show that regular nut consumption reduces cardiovascular risk.

Brain function: Vitamin E and riboflavin support cognitive health and may protect against age-related cognitive decline.

Bone health: Calcium (264mg/100g) and phosphorus strengthen bones, particularly important for women post-menopause.

Weight management: Despite being calorie-dense, almonds increase satiety — a mid-morning almond snack reduces hunger and lowers overall calorie intake at subsequent meals.

Blood sugar control: Almonds have a low glycemic index; fiber and fat slow glucose absorption. Research shows almonds reduce postprandial glycemia when eaten with carbohydrate-rich meals.

Skin health: Vitamin E (26mg/100g, ~173% daily value) is a powerful antioxidant for skin integrity and repair.

Almond benefits for women: Vitamin E supports hormone balance and skin health; calcium supports bone density — especially important during pregnancy and post-menopause.

Soaked Almonds Benefits

• Enhanced digestion: Soaking reduces antinutrients, making nutrients more bioavailable
• Better absorption: Easier to digest, especially for older adults
• Skin and brain health: Traditional Ayurvedic practice supports these benefits
• Morning consumption: Benefits of eating soaked almonds on an empty stomach include improved metabolism and better nutrient utilization

Almond Milk Calories

100ml of unsweetened almond milk contains 16 kcal — significantly lower than cow's milk (65–80 kcal/100ml). Almond milk is low in calories, rich in vitamin E, and suitable for lactose-intolerant individuals, though it provides much less protein than whole almonds (0.5g/100ml vs 18.4g/100g whole almonds).

Are Almonds Good for Weight Loss?

Yes — almonds support weight loss through their high satiety factor. Despite being calorie-dense at 612 kcal/100g, research confirms that a mid-morning almond snack significantly reduces hunger and energy intake at the following meal. Almonds also provide fiber and protein, both of which contribute to fullness.

Best portion for weight loss: 10–15 almonds per day (61–92 kcal).

Almonds in Hindi — Badam Calorie and Protein FAQ (10 बादाम कैलोरी और प्रोटीन)

10 बादाम में कितनी कैलोरी होती है? (10 badam mein kitni calorie hoti hai)

10 बादाम में 61 कैलोरी होती हैं। साथ ही 1.8 ग्राम प्रोटीन, 5 ग्राम फैट, और 4 मिलीग्राम विटामिन E मिलता है। भीगे हुए 10 बादाम की कैलोरी भी उतनी ही होती है — भिगोने से कैलोरी नहीं बदलती।

10 बादाम में कितना प्रोटीन होता है? (10 badam mein kitna protein hota hai)

10 बादाम में 1.8 ग्राम प्रोटीन होता है। 100 ग्राम बादाम में 18.4 ग्राम प्रोटीन मिलता है — यह अखरोट और काजू से ज़्यादा है।

5 बादाम में कितनी कैलोरी और प्रोटीन होता है? (5 badam mein kitni calorie aur protein hota hai)

5 बादाम में 31 कैलोरी और 0.9 ग्राम प्रोटीन होता है। 5 भीगे बादाम की कैलोरी भी 31 ही रहती है।

8 बादाम में कितना प्रोटीन होता है? (8 badam mein kitna protein hota hai)

8 बादाम में 1.5 ग्राम प्रोटीन और 49 कैलोरी होती है।

1 बादाम में कितनी कैलोरी होती है? (1 badam mein kitni calorie hoti hai)

1 बादाम में 6 कैलोरी और 0.2 ग्राम प्रोटीन होता है।

FAQs

1. How many calories are in 10 almonds? 10 almonds contain 61 kcal and 1.8g protein. The full macro breakdown: 5g fat, 2g carbs, 1.2g fiber, 4mg vitamin E. 10 soaked almonds = same 61 kcal.

2. How many calories are in 5 almonds? 5 almonds contain 31 kcal and 0.9g protein, with ~2.5g fat, ~1.1g carbs, and ~0.6g fiber. 5 soaked almonds = same 31 kcal.

3. Do soaked almonds have more or fewer calories than raw? The same — 10 soaked almonds = 61 kcal. Soaking changes texture and digestibility, not calorie content.

4. How much protein is in 10 almonds? 1.8g of protein. Per 100g, almonds provide 18.4g of protein.

5. Is it good to eat almonds daily? Yes — 10–15 almonds per day is widely recommended for heart health, brain function, and weight management. Daily almond consumption is associated with reduced LDL cholesterol and better satiety.

6. Why are roasted almonds less healthy? Roasting can oxidize the healthy fats in almonds, reducing nutritional quality. Raw or soaked almonds preserve their full fat, vitamin E, and antioxidant content.

7. What are 4 badam calories? 4 almonds (4 badam) = 24 kcal and 0.7g protein.

8. How much protein does 1 almond have? 1 almond contains 0.2g of protein. Per piece, almonds provide ~0.18–0.22g of protein depending on size.

9. What are 5 soaked almonds calories and protein? 5 soaked almonds = 31 kcal and 0.9g protein — identical to raw almonds.

10. How many calories in 100g almonds? 100g almonds = 612 kcal, 18.4g protein, 49g fat, 22g carbs, 12g fiber.

What's New in Hint App Version 2.0

Hint version 2.0 makes tracking your almond and daily nut intake significantly more accurate and effortless:

Apple Health Sync (iOS): Your workouts and sleep now sync automatically from Apple Health into Hint, so your calorie burn updates without manual entry. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed. This means your almond snack at 61 kcal is automatically set against an accurate picture of your actual daily burn.

Garmin Watch Support: With Hint version 2.0, if your Garmin watch syncs to Garmin Connect and Garmin Connect is connected to Apple Health, your workouts flow automatically into Hint — no manual logging needed.

Free AI Insights for All Users: Every Hint user now receives personalized AI insights based on their goals and health conditions — completely free. If you're eating almonds as part of a weight loss plan, Hint's AI can tell you whether your daily fat intake from nuts fits your macro targets, or if you'd benefit from adjusting your portion.

Custom Recipes: Add your own recipes or customize existing items in the Hint database. Log your badam milk, almond-based smoothies, or mixed nut trail mix exactly as you prepare them.

Trend Charts (Pro & Premium): Track your nutrition, sleep, and workout trends over days and weeks — see how your snacking habits affect your overall macro balance.

300+ Strength Training Workouts — Now Free: All 300+ guided strength training workout videos, previously Pro-only, are now free for all Hint users.

Android Update Coming This Month: Google Health Connect sync, free AI insights, and trend charts are coming to Android users this month.

Final Thoughts

From 1 almond at 6 kcal to 100g at 612 kcal, almonds are a nutrient-dense snack that fits into virtually any diet goal — weight loss, muscle gain, or general health. Ten almonds a day at 61 kcal delivers meaningful vitamin E, magnesium, and healthy fat within a controlled calorie budget.

Use the Hint app to log your almond intake in seconds and see exactly how it fits into your daily nutrition.

🎁 Free Hint with Every Watch Purchase

Garmin watches: Purchase any Garmin watch from the Clearcals Store and receive 1 month of Hint Premium (worth ₹1,999) absolutely free. With Hint version 2.0, if your Garmin watch syncs to Garmin Connect and Garmin Connect is connected to Apple Health, your workouts flow automatically into Hint — no manual logging needed. Track your nut intake and your calorie burn in one place.

Browse Garmin watches →

Apple Watch: Purchase any Apple Watch from the Clearcals Store and receive a free Hint Pro subscription. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed. Your activity data and your nutrition log stay perfectly in sync.

Browse Apple Watches →

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specialises in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals through scientifically grounded Indian nutrition guidance.

Connect with Asfia on LinkedIn

Related Reading

• Calorie Tracking Guide for Indians
• Indian Food Calorie Calculator
• Bajra Roti Calories, Nutrition, and Health Benefits
• Banana Calories, Nutrition, and Health Benefits
• Besan Chilla Calories, Nutrition, and Health Benefits

Scientific References

1. Ros E. "Health Benefits of Nut Consumption." Nutrients. 2010;2(7):652–682. PubMed

2. Sabaté J & Ang Y. "Nuts and health outcomes: new epidemiologic evidence." Am J Clin Nutr. 2009;89(5):1643S–1648S. PubMed

3. Jenkins DJ et al. "Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals." J Nutr. 2006;136(12):2987–2992. PubMed

4. Hull S et al. "A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women." Eur J Nutr. 2015;54(5):803–810. PubMed

5. Fraser GE et al. "A possible protective effect of nut consumption on risk of coronary heart disease." Arch Intern Med. 1992;152(7):1416–1424. PubMed

6. Kris-Etherton PM et al. "The role of tree nuts and peanuts in the prevention of coronary heart disease: multiple potential mechanisms." J Nutr. 2008;138(9):1746S–1751S. PubMed

7. Bolling BW et al. "Tree nut phytochemicals, composition, antiradical capacity, antioxidant activity and bioaccessibility." Nutr Rev. 2011;69(3):117–147. PubMed

8. Chen CY & Blumberg JB. "Phytochemical composition of almonds." J Food Sci. 2008;73(2):R17–R23. PubMed