Are Almonds More Protein or Carbs? Unpacking the Nutrient Profile

December 1, 2025 •

3 min read

While many people consider almonds a protein-packed snack, a standard one-ounce serving contains roughly equal amounts of protein and carbohydrates. However, this simple macronutrient comparison misses the bigger picture, as almonds are primarily comprised of healthy fats.

Quick Summary

Almonds provide a balanced amount of protein and net carbohydrates, but their calorie content is dominated by healthy monounsaturated fats. They are also an excellent source of fiber, vitamins, and minerals.

Key Points

Fat is the dominant macronutrient: Though almonds contain roughly equal amounts of protein and total carbohydrates, healthy fats are their primary caloric component.
Net carbs are very low: The high dietary fiber content means almonds have a low net carbohydrate count, making them suitable for low-carb diets like keto.
A balanced source of protein: Almonds provide a substantial 6 grams of plant-based protein per ounce, though they are not a complete protein source,.
Rich in healthy fats: The majority of the fat in almonds is heart-healthy monounsaturated fat, which supports brain function and promotes satiety.
Nutrient powerhouse: Beyond macros, almonds are an excellent source of vitamin E, magnesium, calcium, and fiber, contributing to overall health,.

The Core Macronutrient Breakdown

To truly answer whether almonds are more protein or carbs, it's essential to look at the full picture of their macronutrient distribution per serving. A single one-ounce serving (about 23 almonds) contains approximately 6 grams of protein and 6 grams of total carbohydrates. However, the crucial detail lies in the fat content and fiber within those carbs.

Deeper Dive into the Macros

Protein: A one-ounce serving offers a solid 6 grams of plant-based protein, making it an excellent option for vegetarians and vegans looking to boost their intake. Almonds contain a range of amino acids, though they are not considered a complete protein source on their own.
Carbohydrates and Fiber: The 6 grams of total carbohydrates can be misleading. Within that count, there are about 3.5 to 4 grams of dietary fiber. This means the net carbs (total carbs minus fiber) are only 2 to 2.5 grams. This is why almonds are often recommended for low-carb diets like keto. The high fiber content is beneficial for digestive health and helps promote feelings of fullness.
Healthy Fats: This is where the majority of almonds' calories come from. The same one-ounce serving provides around 14 grams of fat, with most being heart-healthy monounsaturated fat. These fats are crucial for brain health, satiety, and energy.

Comparing Almonds to Other Popular Nuts

When placed side-by-side with other nuts, the unique macro profile of almonds becomes even clearer. Here is a comparison based on a one-ounce serving:


Nutrient	Almonds	Walnuts	Peanuts
Calories	164	185	164
Total Fat	14.2g	18.5g	14g
Protein	6g	4g	7g
Total Carbs	6.1g	4g	5g
Dietary Fiber	3.5g	2g	2.4g

Note: Peanuts are technically legumes but are often grouped with nuts for nutritional comparison.

As the table illustrates, while peanuts edge out almonds slightly on protein, almonds have a superior fiber content and lower net carb count. Walnuts contain less protein and more fat per ounce. Almonds truly offer one of the most balanced and nutrient-dense profiles among common nuts.

Health Benefits Beyond Protein and Carbs

Almonds are packed with an impressive array of vitamins and minerals, which is why they are considered a nutritional powerhouse.

Key Nutrients Found in Almonds

Vitamin E: A powerful antioxidant that protects cells from oxidative damage. One ounce provides about 37% of the daily value.
Magnesium: Essential for muscle function, nerve function, and blood pressure regulation. A single serving offers 20% of the daily value.
Calcium: Important for bone health. Almonds contain more calcium than any other tree nut.
Manganese and Copper: These minerals play a role in energy production,.
B Vitamins: Almonds provide riboflavin (Vitamin B2) and other B vitamins that aid in energy metabolism.

Other Advantages of Almond Consumption

Heart Health: Regular consumption is linked to lower levels of 'bad' LDL cholesterol,.
Weight Management: The combination of protein, healthy fats, and fiber increases satiety, helping to reduce overall calorie intake throughout the day.
Gut Health: Almonds, particularly their fiber and skin, may promote the growth of beneficial gut bacteria, contributing to a healthy microbiome.

How to Incorporate Almonds into Your Diet

Including almonds in your daily meals is simple and versatile:

As a Snack: A handful of raw or roasted almonds is a perfect, filling snack between meals.
In Breakfast: Sprinkle chopped almonds over yogurt, oatmeal, or a smoothie bowl for added crunch and nutrients.
In Baking: Use almond flour as a gluten-free alternative in various baking recipes.
In Savory Dishes: Add slivered almonds to salads or stir-fries for a crunchy texture.
Use Almond Butter: Spread almond butter on toast, mix it into smoothies, or use it as a dip for fruits and vegetables.

Conclusion

To settle the debate, almonds are not definitively 'more protein' or 'more carbs'—they are a fantastic source of both in balanced amounts. However, their defining macronutrient is healthy monounsaturated fat, which provides the bulk of their calories and contributes significantly to their health benefits. With a low net carb count, high fiber content, and a wealth of essential vitamins and minerals, almonds are a valuable addition to nearly any diet. They offer a unique nutritional profile that supports heart health, weight management, and overall well-being. For a deeper dive into almond nutrition, you can visit the Harvard T.H. Chan School of Public Health's nutrition source.

By prioritizing almonds for their rich array of nutrients rather than focusing on a single macronutrient, you can fully leverage the benefits of this remarkable nut.

Frequently Asked Questions

The primary macronutrient in almonds is healthy fat, specifically monounsaturated fat, which accounts for the majority of their calorie content.

Yes, almonds are an excellent choice for a low-carb or keto diet. Because of their high fiber content, their net carb count is very low.

A standard one-ounce serving of almonds, which is about 23 kernels, contains approximately 6 grams of protein.

A one-ounce serving of almonds contains roughly equal amounts of protein and total carbohydrates. However, it's more accurate to say they are a high-fat food, as fat provides most of the calories.

Almonds are considered good for heart health due to their high content of monounsaturated fats and vitamin E, which help to lower LDL ('bad') cholesterol levels,.

Yes, eating almonds can aid in weight management. The combination of protein, fiber, and healthy fats promotes satiety, which helps control appetite and reduce overall calorie intake.

No, almonds are not a complete protein source. They contain many essential amino acids but are typically limited in lysine.