Almond Nutrition Facts for a One-Ounce Portion

Healthy eating involves more than sorting foods by a single number. Almonds illustrate why looking at several facts together can be useful. This guide describes plain almonds in a one-ounce portion weighing 28.35 grams. It presents a clear reference amount rather than an undefined handful. The card is not a recommendation that everyone needs the same snack portion or should eat nuts at all. That portion provides approximately 164 calories, 6.0 grams of protein, and 3.5 grams of dietary fiber in the USDA reference. These are selected facts, not a complete label. They show that the food contributes more than energy alone, without turning the protein or fiber into a promise about appetite, health outcomes, or weight loss. The appropriate place for any food depends on the overall eating pattern and individual circumstances. The source is USDA FoodData Central, SR Legacy, food 170567, “Nuts, almonds.” Its per-100-gram values are 579 calories, 21.2 grams of protein, and 12.5 grams of fiber. Multiplying by 0.2835 gives the stated ounce. Calories are rounded to a whole number and the displayed gram amounts to one decimal place. Generic data can differ from a specific product's label, so use that label when it is the closer match. A weighed amount is clearer than counting kernels because individual almonds differ in size. It is also clearer than assuming a handful is a standard serving. If you use a small bowl or container regularly, remember that the container itself does not establish its contents' weight. The purpose of weighing, when useful, is to understand the reference rather than impose a rigid rule on every snack. Product form matters. Chocolate-coated, honey-roasted, salted, or otherwise flavored almonds may contain additional ingredients. Almond butter, almond flour, and almond beverages are separate foods with different serving definitions and processing. Do not transfer the plain whole-nut figures to them based only on the word almond. Check the full food description or package label first. Almonds can be eaten on their own or used as a topping or recipe ingredient. If you add them to yogurt, a salad, or a snack mix, the other foods still need their own quantities in a complete calculation. This card provides no total for those combinations. Chopping the nuts changes how they fit into a measuring cup, so a volume measure may need a different gram equivalent even though the ingredient remains almonds. The useful takeaway is to consider several nutrients, keep the portion explicit, and match the product form. Nutrition information can support a thoughtful food choice without classifying the food as universally good or bad. Source: USDA FoodData Central, https://fdc.nal.usda.gov/food-details/170567/nutrients.