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Almond (Badam): Nutrition and who it suits

Almond is a good choice for diabetes, and fine in a portion for weight loss, PCOS and menopause. 100 g has 609 kcal, 18.4 g of protein and 13.1 g of fibre. One serving is a small handful (15 g), about 91 kcal.

Close-up of raw organic almonds

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy609 kcal
Protein18.4 g
Carbohydrate3 g
Fibre13.1 g
Sugars2.2 g
Fat58.5 g
Magnesium318 mg
Zinc3.5 mg
Calcium228 mg

Where its calories come from

86%
  • Protein 12%
  • Carbohydrate 2%
  • Fat 86%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of almond?

About 91 kcal for a small handful (15 g), and about 182 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (15 g) fills.

13%Magnesium
47.7 mg
6%Protein
2.8 g
4%Zinc
0.5 mg
3%Calcium
34.2 mg
3%Potassium
105 mg
2%Folate
5.5 µg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H001. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is almond good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

A small handful (15 g) is about 91 kcal, so keep it to that.

PCOS and PCOD

Eat in moderation

A small handful (15 g) is about 91 kcal, so keep it to that.

Diabetes

Good choice

Only 0.5 g of carbohydrate in a 15 g serving.

Menopause

Fine as part of a meal

34 mg of calcium and 2.8 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

Weight loss and PCOSEat in moderationA small handful (15 g) is about 91 kcal, so keep it to that.
DiabetesGood choiceOnly 0.5 g of carbohydrate in a 15 g serving.
MenopauseFine as part of a meal34 mg of calcium and 2.8 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use almond, each with its calories per portion:

Also called

Assamese: China badam; Bengali: Badam; Gujarati: Badam; Hindi: Badam; Kannada: Badam; Kashmiri: Badam; Malayalam: Vatam kottai; Marathi: Badam; Odia: Badam; Punjabi: Badam; Tamil: Badam paruppu; Telugu: Badam Pappu; Urdu: Badam.

Related

Dry coconut (copra)Sunflower seeds (Surya mukhi)Cashew nut (Kaju)Walnut (Akhrot)Pistachio nutsPeanuts (Moongphali)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarianPCOS and PCOD, vegetarianDiabetes, vegetarianMenopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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