Almonds serving size, cups to grams and 30 g of protein
Here a serving of raw whole almonds is counted as 1 oz (28 g), about 24 almonds, with 165 calories and 6.1 g protein. One cup weighs 5 oz (143 g). For 30 g of protein you need 4.9 oz (140 g), about 1 cup, with 816 calories.
Serving sizes of raw whole almonds
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, whole | 5 oz (143 g) | 835 calories | 30.7 g | 28.7 g | 73.1 g |
| 1 cup, sliced | 3.2 oz (92 g) | 537 calories | 19.7 g | 18.4 g | 47 g |
| 1 cup, slivered | 3.8 oz (108 g) | 630 calories | 23.2 g | 21.6 g | 55.2 g |
| 1 cup, ground | 3.4 oz (95 g) | 554 calories | 20.4 g | 19 g | 48.5 g |
| 1 almond | 1.2 g | 7 calories | 0.26 g | 0.24 g | 0.61 g |
| 1 oz | 1 oz (28 g) | 165 calories | 6.1 g | 5.7 g | 14.5 g |
| 100 g | 3.5 oz (100 g) | 584 calories | 21.4 g | 20 g | 51.1 g |
Cups to grams
USDA weighs 1 cup (whole) of raw whole almonds at 143 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 5 oz (143 g) | 835 calories |
| 3/4 cup | 3.8 oz (107 g) | 626 calories |
| 2/3 cup | 3.4 oz (95 g) | 556 calories |
| 1/2 cup | 2.5 oz (72 g) | 417 calories |
| 1/3 cup | 1.7 oz (48 g) | 278 calories |
| 1/4 cup | 1.3 oz (36 g) | 209 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 165 calories |
| 100 g (3.5 oz) | 2/3 cup | 584 calories |
| 1 lb (454 g) | 3 1/8 cups | 2647 calories |
What 3.5 oz (100 g) of almonds looks like
3.5 oz (100 g) of raw whole almonds is 3.5 oz, or about 2/3 cup. It has 584 calories, 21.4 g protein, 20 g carbs and 51.1 g fat. One almond weighs 1.2 g.
How much almonds for 30 g of protein
There is 21.4 g of protein in 3.5 oz (100 g) of raw whole almonds. 30 g of protein takes 4.9 oz (140 g), about 1 cup, which comes with 816 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 3.3 oz (93 g) | 2/3 cup | 544 calories |
| 30 g | 4.9 oz (140 g) | 1 cup | 816 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Raw whole almonds: Nuts, almonds, whole, raw, FDC ID 2346393 (Foundation Foods, published 2022-10-28) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.