Nutrition Diet: How many calories are in 10 almonds?

October 25, 2025 •

4 min read

A small handful of 10 raw almonds contains approximately 69–74 calories, making them a nutrient-dense and satisfying snack. This relatively low-calorie serving offers a powerful punch of healthy fats, protein, and fiber, and knowing precisely how many calories are in 10 almonds is key for effective portion control and mindful eating.

Quick Summary

10 raw almonds contain approximately 69–74 calories and offer a balance of healthy fats, protein, and fiber. This guide details their full nutritional profile, health benefits, and offers tips for smart snacking as part of a balanced diet.

Key Points

Moderate Calorie Count: 10 raw almonds contain approximately 69-74 calories, making them a sensible, nutrient-dense snack choice for portion control.
Rich in Healthy Fats: A 10-almond portion contains about 6 grams of fat, mostly monounsaturated, which supports heart health and promotes satiety.
High in Essential Nutrients: Almonds are packed with powerful antioxidants like Vitamin E, plus magnesium, calcium, and phosphorus, which benefit brain, bone, and skin health.
Aids in Weight Management: The combination of protein and fiber in almonds helps curb hunger and control appetite, supporting weight loss goals when consumed in moderation.
Supports Blood Sugar Control: With a low glycemic index and high magnesium content, almonds can help regulate blood sugar levels, beneficial for people with or at risk of type 2 diabetes.

The Calorie Count and Macronutrient Breakdown

The calorie content of almonds can vary slightly depending on their size and whether they are raw, soaked, or roasted. For a standard serving of 10 raw almonds, the caloric value falls between 69 and 74 calories. This modest number makes it easy to incorporate into most dietary plans without significantly impacting your overall daily intake. Understanding the macronutrient composition of this serving is crucial for appreciating its benefits.

Breaking Down the Macronutrients for 10 Almonds:

Fat: Around 6 grams, predominantly heart-healthy monounsaturated and polyunsaturated fats. These 'good' fats help increase satiety and are beneficial for cardiovascular health.
Protein: Approximately 3 grams of plant-based protein. Protein is essential for muscle repair and also contributes to the feeling of fullness.
Carbohydrates: Roughly 3 grams, with a low glycemic index, which helps prevent blood sugar spikes.
Fiber: Contains about 1–2 grams of dietary fiber, which aids in digestion and prolongs the feeling of satiety.

Beyond Calories: A Rich Nutritional Profile

While the calorie count of 10 almonds is helpful, it doesn't tell the whole story. These nuts are packed with a wide array of essential vitamins and minerals that contribute significantly to overall health.

Vitamin E: Almonds are one of the world's best sources of this powerful antioxidant. Just one ounce (around 23 almonds) provides nearly 50% of the daily value. Vitamin E protects cells from oxidative stress and is linked to lower rates of heart disease and cognitive decline.
Magnesium: A single handful delivers a significant amount of magnesium, a mineral involved in over 300 bodily processes. Adequate magnesium intake is associated with better blood sugar control and healthier blood pressure levels.
Fiber: The fiber in almonds supports digestive health by promoting regular bowel movements and nourishing beneficial gut bacteria.
Other Minerals: Almonds also provide decent amounts of calcium, phosphorus, riboflavin, copper, and manganese, all of which support various functions from bone health to energy production.

Health Benefits of Incorporating Almonds

Including a small, controlled portion of almonds in your diet can offer numerous health advantages:

Supports Heart Health: The healthy monounsaturated fats in almonds help lower 'bad' LDL cholesterol while maintaining or increasing 'good' HDL cholesterol. Their anti-inflammatory and antioxidant properties further protect cardiovascular health.
Aids Weight Management: Despite being calorie-dense, almonds are excellent for weight control. Their high content of protein, fiber, and healthy fats promotes feelings of fullness, which can reduce overall calorie intake throughout the day. Some studies even show that participants on almond-enriched, calorie-restricted diets lose more weight than those on nut-free diets.
Assists in Blood Sugar Control: Nuts are low in carbohydrates and high in fiber and healthy fats, making them a great snack for people with diabetes or those at risk. The high magnesium content plays a crucial role in regulating blood sugar levels and improving insulin sensitivity.
Boosts Brain Function: The vitamin E and antioxidants in almonds protect against oxidative damage to brain cells, which may help improve memory and protect against age-related cognitive decline.
Enhances Skin Health: The concentration of vitamin E and other antioxidants helps shield skin cells from damage caused by free radicals. This can improve skin elasticity and appearance.
Promotes Bone Health: Almonds are a good source of calcium, magnesium, and phosphorus, all of which are vital for maintaining strong and healthy bones.

Portion Control: Finding Your Sweet Spot

While a small serving of 10 almonds is a great snack, it's easy to overconsume. The high calorie density of nuts means that excess consumption can lead to unintended weight gain. The typical serving size recommended by nutritionists is one ounce, which is about 23 almonds and contains approximately 160-164 calories. For individuals focused on calorie restriction, a smaller, 10-almond portion is a perfect compromise, offering satisfying crunch and nutrition without overdoing it.

Raw vs. Soaked Almonds: Does Preparation Matter?

Some debate exists over whether raw or soaked almonds are healthier. Soaking almonds involves letting them sit in water overnight, which softens their texture and removes the brown skin containing tannins and phytic acid.

Raw Almonds: Offer a firmer, crunchier texture and are perfectly healthy. Many nutrients are still bioavailable and readily absorbed.
Soaked Almonds: Some argue that soaking can enhance nutrient absorption and aid digestion by removing certain enzyme inhibitors. While the difference is not scientifically drastic, some people with sensitive digestion may find soaked almonds easier on the stomach. Either way, both forms provide excellent nutritional benefits.

Almonds vs. Other Nuts: A Quick Comparison


Nut Type	Serving Size (1 oz/28g)	Calories	Protein (g)	Total Fat (g)	Fiber (g)	Key Nutrient Difference
Almonds	~23 almonds	164	6	14	3.5	High in Vitamin E & Magnesium
Walnuts	~14 halves	185	4.3	18.5	1.9	Highest in Omega-3 Fatty Acids
Cashews	~18 nuts	155	5	12	0.9	Lower in Fiber and Protein
Pistachios	~49 nuts	161	6	13	2.9	High in Potassium

Comparison data is based on approximately 1-ounce (28g) servings of unsalted nuts.

Conclusion: Making Almonds Part of Your Healthy Lifestyle

For those monitoring their intake, understanding how many calories are in 10 almonds provides a practical guide for smart snacking. With around 70 calories per serving, this small portion delivers substantial nutritional value, including healthy fats, protein, and essential vitamins and minerals like Vitamin E and magnesium. The benefits extend to heart health, weight management, and blood sugar control. The key to maximizing these advantages lies in moderation and portion control. By being mindful of serving sizes and incorporating them into a balanced diet, almonds can be a delicious and powerful ally in achieving your wellness goals.

For additional information on the nutritional science and health benefits of almonds, consider resources from reputable organizations like the Almond Board of California.

Frequently Asked Questions

Yes, eating 10 almonds per day provides a solid dose of healthy fats, protein, and fiber, and is a great way to enjoy their benefits without excessive calorie intake. It's an excellent way to start your day or as a mid-day snack for sustained energy.

While the core nutrition is similar, some believe that soaking almonds enhances nutrient absorption by removing the enzyme-inhibiting tannins found in the skin. Both forms are healthy, but soaked almonds are often easier for some to digest.

Yes, when consumed in moderation, almonds are effective for weight loss. Their high fiber and protein content increases satiety, which can help reduce overall calorie consumption. Studies have shown that including almonds in a diet can lead to more significant weight and fat loss compared to diets without nuts.

Yes, due to their high calorie density, eating too many almonds can lead to weight gain. Overconsumption can also cause digestive issues due to the high fiber content and, in rare cases, lead to an overdose of Vitamin E.

A standard serving size is one ounce, which is about 23 almonds and contains approximately 164 calories. Ten almonds provide a smaller, lower-calorie portion, useful for stricter calorie control or if you are combining them with other snacks.

Almonds are highly beneficial for heart health. They are rich in monounsaturated fats, which help lower 'bad' LDL cholesterol and raise 'good' HDL cholesterol. They also contain antioxidants and magnesium that support vascular function.

No, individuals with tree nut allergies should avoid almonds entirely. Almonds are a common allergen, and consuming them can cause severe reactions in allergic individuals.