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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. 1 almond has 6 kcal and 0.2g protein. 10 almonds have 61 kcal and 1.8g protein. Per 100g, almonds have 612 kcal and 18.4g protein. Here's the complete calorie and protein breakdown for every common serving size.
Almonds Calories: Quick Reference Table
| Quantity | Calories (kcal) | Protein (g) |
|---|---|---|
| 1 almond | 6 | 0.2 |
| 2 almonds | 12 | 0.4 |
| 3 almonds | 18 | 0.6 |
| 4 almonds | 24 | 0.7 |
| 5 almonds | 31 | 0.9 |
| 6 almonds | 37 | 1.1 |
| 7 almonds | 43 | 1.3 |
| 8 almonds | 49 | 1.5 |
| 9 almonds | 55 | 1.7 |
| 10 almonds | 61 | 1.8 |
| 12 almonds | 73 | 2.2 |
| 15 almonds | 92 | 2.7 |
| 20 almonds | 122 | 3.7 |
| 25g | 153 | 4.6 |
| 50g | 306 | 9.2 |
| 100g | 612 | 18.4 |
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 vitamin E. At 6 kcal per almond, portion counting is straightforward — 10 almonds = 61 kcal, 20 almonds = 122 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 a significant calorie contribution.
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, this portion is low-calorie while delivering magnesium, vitamin E, and healthy fats.
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 satiety without excess calories. At 31 kcal, five almonds fit easily into any calorie-controlled diet.
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 the daily requirement) alongside healthy fats.
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.
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 fiber, and ~4mg of vitamin E.
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 low-calorie, nutrient-dense snack that provides healthy fats, fiber, magnesium, calcium, and vitamin E.
| 10 Almonds | Value |
|---|---|
| Calories | 61 kcal |
| Protein | 1.8g |
| Fat | ~5g |
| Fiber | ~1.2g |
| Carbohydrates | ~2g |
| Vitamin E | ~4mg |
Soaked Almonds Calories
Soaked almonds have the same calories as raw almonds — 10 soaked almonds contain 61 kcal and 1.8g protein. Soaking does not change the caloric content; it only affects texture and the bioavailability of some nutrients.
| Soaked Almonds | Calories | Protein |
|---|---|---|
| 1 soaked almond | 6 kcal | 0.2g |
| 3 soaked almonds | 18 kcal | 0.6g |
| 4 soaked almonds | 24 kcal | 0.7g |
| 5 soaked almonds | 31 kcal | 0.9g |
| 6 soaked almonds | 37 kcal | 1.1g |
| 7 soaked almonds | 43 kcal | 1.3g |
| 10 soaked almonds | 61 kcal | 1.8g |
| 12 soaked almonds | 73 kcal | 2.2g |
Benefits of soaked almonds: Soaking overnight in water softens the skin, reduces antinutrients (phytic acid), and may improve digestibility and nutrient absorption — particularly beneficial when eaten on an empty stomach in the morning.
Almonds Protein Per 10 and Per 100g
10 almonds provide 1.8g of protein. 100g of almonds provides 18.4g of protein. Almonds are one of the best plant-based protein sources among nuts.
| Quantity | Protein |
|---|---|
| 1 almond | 0.2g |
| 4 almonds | 0.7g |
| 5 almonds | 0.9g |
| 7 almonds | 1.3g |
| 10 almonds | 1.8g |
| 25g | 4.6g |
| 50g | 9.2g |
| 100g | 18.4g |
Almonds Nutrition Facts Per 100g
100g of almonds provide:
| Nutrient | Per 100g |
|---|---|
| Calories | 612 kcal |
| Protein | 18.4g |
| Total Fat | ~49g |
| Monounsaturated Fat | ~31g |
| Carbohydrates | ~22g |
| Dietary Fiber | 12g |
| Vitamin E | ~26mg |
| Magnesium | ~270mg |
| Calcium | ~264mg |
Track your almond intake with the Hint app to see how each serving fits into your daily protein, fat, and calorie targets.
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, 12g fiber. The key difference after soaking is improved digestibility and reduced phytic acid content, not caloric change.
Badam Benefits
Almonds (badam) offer significant health benefits when consumed regularly:
- Heart health: High monounsaturated fat content lowers LDL cholesterol
- Brain function: Vitamin E and riboflavin support cognitive health
- Bone health: Calcium and phosphorus strengthen bones
- Weight management: High fiber and protein promote satiety
- Blood sugar control: Low glycemic index; fiber slows glucose absorption
- Skin health: Vitamin E is a powerful antioxidant for skin
- Almond benefits for women: Vitamin E supports hormone balance and skin health; calcium supports bone density, especially important 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 uptake
Almond Milk Calories
100ml of unsweetened almond milk contains 16 kcal — significantly lower than cow's milk. Almond milk is low in calories, rich in vitamin E, and suitable for lactose-intolerant individuals.
Are Almonds Good for Weight Loss?
Yes — almonds support weight loss through their high satiety factor. Despite being calorie-dense at 612 kcal/100g, a standard portion (10 almonds = 61 kcal) is low-calorie enough for daily inclusion. The fiber and protein promote fullness and reduce overall calorie intake. Studies show almond consumption does not lead to expected weight gain — the fat in almonds is not fully absorbed during digestion.
Best portion for weight loss: 10–15 almonds per day (61–92 kcal).
FAQs
1. How many calories are in 10 almonds? 10 almonds contain 61 kcal and 1.8g protein.
2. How many calories are in 5 almonds? 5 almonds contain 31 kcal and 0.9g protein.
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.
6. Why are roasted almonds less healthy? Roasting can oxidize the healthy fats in almonds, reducing nutritional quality. Raw or soaked almonds are preferable.
7. What are 4 badam calories? 4 almonds (4 badam) = 24 kcal and 0.7g protein.
Final Thoughts
From 1 almond at 6 kcal to 100g at 612 kcal, almonds are a nutrient-dense snack that fits into virtually every diet. The Hint app makes it easy to log your daily almond intake and track how it fits into your protein, fat, and calorie goals.
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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 specializes 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 with science-backed guidance.
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