Carbohydrates in almonds per 100g
An evidence-based answer for US and Canadian readers, with portions in grams and ounces.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Oct 22, 2026
Quick answer
About 21.6 g total carbs per 100 g (3.5 oz; about 3/4 cup whole almonds). That includes 12.5 g fiber and 4.4 g sugars, leaving roughly 9.1 g net carbs.
An evidence-based answer for US and Canadian readers, with portions in grams and ounces.
Key takeaways
- Almonds have about 21.6 g total carbs per 100 g (3.5 oz).
- Fiber supplies 12.5 g, leaving roughly 9.1 g net carbs per 100 g.
- A 1 oz (28 g) serving has about 2.6 g net carbs and 164 calories.
- Almonds fit low-carb and keto patterns best in measured 1 oz portions.
- They are energy dense, so portion size matters for weight loss.
Scientific overview: carbohydrates in almonds per 100g
Research-backedQuick answer: carbohydrates in almonds per 100g
Almonds provide about 21.6 g of total carbohydrate per 100 g (3.5 oz; about 3/4 cup whole almonds). Of that, 12.5 g is fiber, so the net carb figure is roughly 9.1 g. A typical 1 oz (28 g; about 23 almonds) portion contains about 6.1 g total carbs, 3.5 g fiber, and 2.6 g net carbs.
Bottom line: Almonds are not a zero-carb food, but their high fiber content makes their net carb load moderate rather than high.
| Food and portion | Total carbs | Fiber | Net carbs | Sugars | Protein | Fat | Calories | GI |
|---|---|---|---|---|---|---|---|---|
| Almonds, 100 g (3.5 oz; about 3/4 cup whole) | 21.6 g | 12.5 g | 9.1 g | 4.4 g | 21.2 g | 49.9 g | 579 kcal | Not widely established |
| Almonds, 28 g (1 oz; about 23 almonds) | 6.1 g | 3.5 g | 2.6 g | 1.2 g | 6.0 g | 14.0 g | 164 kcal | Not widely established |
| Cashews, 100 g (3.5 oz) | 30.2 g | 3.3 g | 26.9 g | 5.9 g | 18.2 g | 43.9 g | 553 kcal | Not widely established |
| Walnuts, 100 g (3.5 oz) | 13.7 g | 6.7 g | 7.0 g | 2.6 g | 15.2 g | 65.2 g | 654 kcal | Not widely established |
| Peanuts, 100 g (3.5 oz) | 16.1 g | 8.5 g | 7.6 g | 4.7 g | 25.8 g | 49.2 g | 567 kcal | Not widely established |
| Pistachios, 100 g (3.5 oz) | 27.2 g | 10.6 g | 16.6 g | 7.7 g | 20.2 g | 45.3 g | 560 kcal | Not widely established |
| Hazelnuts, 100 g (3.5 oz) | 16.7 g | 9.7 g | 7.0 g | 4.3 g | 15.0 g | 60.8 g | 628 kcal | Not widely established |
| Pecans, 100 g (3.5 oz) | 13.9 g | 9.6 g | 4.3 g | 4.0 g | 9.2 g | 72.0 g | 691 kcal | Not widely established |
| Macadamia nuts, 100 g (3.5 oz) | 13.8 g | 8.6 g | 5.2 g | 4.6 g | 7.9 g | 75.8 g | 718 kcal | Not widely established |
Comparison values for other nuts are USDA FoodData Central reference values for raw nuts.
What types of carbohydrate are in almonds?
Most almond carbohydrate is fiber, not starch or sugar. USDA reference values list about 12.5 g fiber, 4.4 g sugars, and less than 1 g starch per 100 g (3.5 oz). That composition explains why almonds feel filling and why their net carb number is lower than their total carb number.
Net carbs are calculated as total carbohydrates minus fiber. For almonds, 21.6 g total carbs minus 12.5 g fiber equals about 9.1 g net carbs per 100 g. If you use a different fiber definition or a food label rounding rule, your number may differ slightly.
Almonds carbs per 100g vs per 1 oz
Portion size changes the answer more than most people expect. At 100 g (3.5 oz; about 3/4 cup whole almonds), almonds supply about 9.1 g net carbs and 579 calories. At 28 g (1 oz; about 23 almonds), they supply about 2.6 g net carbs and 164 calories.
That difference matters for low-carb and keto frameworks. A 1 oz (28 g) portion fits easily into a strict daily carb budget. A 100 g (3.5 oz) portion can still fit, but it uses a much larger share of the day's carbs and calories.
Are almonds low carb or high carb?
Almonds are moderate in total carbs and relatively low in net carbs for a plant food. Compared with cashews and pistachios per 100 g (3.5 oz), almonds have fewer net carbs. They are close to walnuts and hazelnuts on net carbs, while pecans and macadamia nuts are lower.
For people following lower-carbohydrate or keto eating patterns, the practical answer is portion-based. Almonds do not have a widely established glycemic index value, so focus on total and net carbohydrate rather than a GI label. They are not a free food, especially if you are watching calories.
| Nutrient or factor | Almonds, 100 g (3.5 oz) | Cashews, 100 g (3.5 oz) | Walnuts, 100 g (3.5 oz) |
|---|---|---|---|
| Calories | 579 kcal | 553 kcal | 654 kcal |
| Protein | 21.2 g | 18.2 g | 15.2 g |
| Fat | 49.9 g | 43.9 g | 65.2 g |
| Total carbs | 21.6 g | 30.2 g | 13.7 g |
| Fiber | 12.5 g | 3.3 g | 6.7 g |
| Net carbs | 9.1 g | 26.9 g | 7.0 g |
| Key vitamins | Vitamin E, riboflavin | Vitamin K, thiamin | Vitamin E, folate |
| Key minerals | Magnesium, calcium | Copper, magnesium, zinc | Copper, manganese |
| GI | Not widely established | Not widely established | Not widely established |
| Pros | High fiber, vitamin E, magnesium | Creamy texture, lower fat than some nuts | High ALA, lower net carbs |
| Cons | Energy dense, easy to overeat | Higher net carbs | Energy dense, bitter skin |
| Best for | Measured low-carb snacks | Occasional portions if carb budget allows | Low-net-carb patterns and omega-3 |
How to use almonds in a lower-carb eating pattern
Use almonds as a measured topping or snack rather than an unlimited handful. These portions keep the carb and calorie load predictable:
- 28 g (1 oz; about 23 almonds) as a snack with water or coffee.
- 15 g (0.5 oz; about 12 almonds) over yogurt or salad for crunch.
- 10 g (0.35 oz; about 1 tbsp sliced almonds) on oatmeal or vegetables.
- 30 g (1.1 oz; about 1/4 cup whole almonds) pre-portioned into a small container.
Pair almonds with protein or vegetables instead of dried fruit or honey-coated mixes. Check labels for added sugar, syrups, and chocolate coatings, which raise carbs quickly. For related comparisons, see almonds nutrition, cashews nutrition, walnuts nutrition, and the net carb calculator.
Community insights: how people portion almonds
Community insightWhat Victura members ask about almond carbs
In anonymized Victura meal logs, almonds show up most often as a snack, salad topping, or yogurt add-in. Members often ask whether a handful fits keto or a low-carb day. The practical answer depends on whether the handful is 28 g (1 oz; about 23 almonds) or a larger 100 g (3.5 oz) portion.
Portion habits that show up in meal logs
- A 28 g (1 oz; about 23 almonds) portion is the most common logged amount.
- People who pre-portion into 30 g (1.1 oz; about 1/4 cup) containers tend to log more accurate carbs.
- Almond butter is easy to over-serve; a 32 g (2 tbsp) serving is common but calorie dense.
- Flavored or honey-roasted almonds add sugars that change the net carb math.
Practical ways to keep almond carbs in check
- Weigh or count one 28 g (1 oz; about 23 almonds) portion before eating.
- Choose raw, dry-roasted, or lightly salted almonds without added sugar.
- Use sliced almonds as a 10 g (0.35 oz; about 1 tbsp) topping instead of a free-poured handful.
- Log almond butter by weight; 32 g (2 tbsp) is a realistic starting portion.
- Pair almonds with eggs, cheese, or vegetables to make the snack more filling.
For a broader low-carb nut comparison, visit the low-carb nuts hub. To track your own portions, use the Victura app and its food log. Community patterns are not medical advice; they are usage insights from anonymized logs.
References
Frequently asked questions
People also ask
How many carbs are in 100g of almonds?
About 21.6 g total carbs per 100 g (3.5 oz; about 3/4 cup whole almonds). That includes 12.5 g fiber and 4.4 g sugars, leaving roughly 9.1 g net carbs.
Are almonds high in carbohydrates?
Almonds are moderate in total carbs and relatively low in net carbs because much of their carbohydrate is fiber. Per 100 g (3.5 oz), they have about 21.6 g total carbs but only about 9.1 g net carbs.
How many net carbs are in 100 grams of almonds?
About 9.1 g net carbs per 100 g (3.5 oz). The calculation is 21.6 g total carbs minus 12.5 g fiber. A 28 g (1 oz; about 23 almonds) serving has about 2.6 g net carbs.
How much fiber is in 100g of almonds?
About 12.5 g fiber per 100 g (3.5 oz). A 28 g (1 oz; about 23 almonds) serving provides about 3.5 g fiber.
Are almonds keto friendly?
Almonds can fit keto in measured portions. A 28 g (1 oz; about 23 almonds) serving has about 2.6 g net carbs. A 100 g (3.5 oz) portion has about 9.1 g net carbs and 579 calories, so it needs to fit your daily budget.
Do almonds have more carbs or protein?
Per 100 g (3.5 oz), almonds have about 21.6 g total carbs and 21.2 g protein, so the two are nearly equal. On a net carb basis, the carb load is lower because 12.5 g of the carbohydrate is fiber.
Does soaking almonds reduce their carbohydrate content?
Soaking may improve texture and reduce some antinutrients, but it does not substantially remove carbohydrate from almonds. The total carb and net carb values stay close to the same per 100 g (3.5 oz).
What is the glycemic index of almonds?
Almonds do not have a widely established glycemic index value. If you are using GI for blood sugar management, treat almond GI estimates with caution and focus on portion size and total carbohydrate intake; discuss individual targets with a qualified clinician.
How many carbs are in 1 oz of almonds?
About 6.1 g total carbs per 28 g (1 oz; about 23 almonds), including 3.5 g fiber, leaving about 2.6 g net carbs.
Are almonds lower in carbs than cashews?
Yes. Per 100 g (3.5 oz), almonds have about 9.1 g net carbs versus about 26.9 g for cashews, largely because almonds contain more fiber.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 5
- Last updated
- Oct 22, 2026
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