Almonds (raw)
1oz (~23 almonds)Protein per 100g21.2g
Calories per 100g579
Fat per 100g49.9g
Carbs per 100g21.6g
Fiber per 100g12.5g
Leucine (per serving, est.)1450mg
Typical cost$$
Quality 0.4
lit_estimate, low in lysine
veganvegetariangluten-free
Why Almonds (raw) shows up in protein-forward diets
Lower quality score than peanuts because almonds are also limited in lysine, on top of running low in methionine — most tree nuts share this pattern.
Serving-size math
A 1oz (~23 almonds) portion delivers 5.9g of protein and roughly 162 calories. Scaled per 100 calories, that works out to 3.66g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.
Prep tip
A 28g serving is about 6g of protein — almonds are a fiber and healthy-fat food that happens to contain some protein, not a protein food that happens to have fat.
Best for
- snacking
- fiber + fat
Allergens
Contains: tree nut.
Frequently asked
How much protein is in almonds (raw)?
21.2g per 100g, or 5.9g per 1oz (~23 almonds).
Is almonds (raw) a complete protein?
It's a moderate-quality protein source: lit_estimate, low in lysine.