How many carbs are in a Almonds?
A 1 oz (28g) serving of Almonds contains 6.1g of total carbs (2.6g net carbs), 1.2g sugar, 164 calories, 6g protein, 14.2g fat and 3.5g fiber.
- Calories
- 164 cal
- Carbohydrates
- 6.1 g
- of which Sugars
- 1.2 g
- Fiber
- 3.5 g
- Net carbs
- 2.6 g
- Protein
- 6 g
- Fat
- 14.2 g
Almonds nutrition at a glance
Per 1 oz (28g), Almonds delivers about 8% of a 2,000-calorie daily reference, 2% of the 275g daily carbohydrate reference and 13% of the 28g daily fiber reference. Sugar sits at 2% of the 50g added-sugar reference and protein contributes 12% of the 50g protein reference.
- Calories
- 586
- Carbs
- 21.8 g
- Sugar
- 4.3 g
- Protein
- 21.4 g
- Fat
- 50.7 g
- Fiber
- 12.5 g
Blood-sugar impact of Almonds
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
With 6.1g total carbs and 3.5g fiber, the net-carb figure for a 1 oz (28g) serving works out to roughly 2.6g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Almonds
- Great fit for low-carb, keto or diabetic-friendly meals — build around almonds without worrying about a big glucose spike.
- Use almonds as a satisfying snack between meals when you want to stay in a low-carb window.
- Combine almonds with leafy greens and olive oil for a clean, blood-sugar-friendly plate.
Frequently asked questions
Is Almonds keto-friendly?
In moderation. At 2.6g net carbs per 1 oz (28g), Almonds can fit a keto plan but you'll want to watch total-day carbs.
How many carbs in Almonds per 100 grams?
About 21.8g of carbs, 4.3g sugar and 586 calories per 100g of Almonds.
How does Almonds affect blood sugar?
Very little impact on blood sugar. Suitable for low-carb, keto and diabetic meal plans in normal serving sizes.
Is Almonds good for weight loss?
A serving delivers 164 calories with 6g protein and 3.5g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 6% combined protein-plus-fiber-to-calorie ratio, Almonds is a solid pick for a satiating, weight-loss-friendly meal.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 oz (28g) serving of Almonds. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.