Nuts & Seeds
1 cup = 143 gAlmonds (Whole)
One level US cup of almonds weighs 143 g (5 oz). A tablespoon is 9 g. Per 100 g: 579 calories and 21.2 g protein.
143 gGrams
5 ozOunces
828Calories
30.3 gProtein
30.9 gCarbs
71.4 gFat
17.9 gFiber
Cup size:
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 3 g | 0.11 oz | 17.4 | 0.64 g | 0.65 g | 1.5 g |
| 1 tablespoon | 9 g | 0.32 oz | 52.1 | 1.9 g | 1.9 g | 4.5 g |
| ¼ cup | 35.8 g | 1.3 oz | 207 | 7.6 g | 7.7 g | 17.8 g |
| ⅓ cup | 47.7 g | 1.7 oz | 276 | 10.1 g | 10.3 g | 23.8 g |
| ½ cup | 71.5 g | 2.5 oz | 414 | 15.2 g | 15.4 g | 35.7 g |
| 1 cup | 143 g | 5 oz | 828 | 30.3 g | 30.9 g | 71.4 g |
| 2 cups | 286 g | 10.1 oz | 1,656 | 60.6 g | 61.8 g | 143 g |
Nutrition
579Calories per 100 g
828Calories per cup
1 mgSodium per 100 g
Bars show grams per 100 g. Calories come 14% from protein, 14% from carbs and 72% from fat.
Almonds gets most of its calories from fat: about 14% from protein, 14% from carbs and 72% from fat. One cup (143 g) has 828 calories, 30.3 g protein and 17.9 g fiber.
How to measure
For whole nuts and seeds, fill the cup and shake to settle. For nut butters, press into the cup with a spatula to remove air pockets, then level.
Tips from the kitchen
- Nuts are calorie-dense: one extra tablespoon adds about 90 calories.
- Stir nut butters well before measuring; the oil separates.
- Toast nuts in a dry pan for 3 to 4 minutes to deepen the flavor.
Common questions
How many grams is 1 cup of almonds?
One level US cup of almonds weighs about 143 g (5 oz).
How many grams is 1 tablespoon of almonds?
One level tablespoon weighs about 9 g, and one teaspoon about 3 g.
How much protein is in 100 g of almonds?
100 g has 21.2 g protein, 21.6 g carbs, 49.9 g fat and 579 calories.