How many carbs are in almonds?
One ounce of almonds, about 23 whole kernels (28g), has about 6g of carbohydrate and 2.5g of net carbs. The high fiber content makes almonds one of the lowest net-carb nuts.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 oz, 23 whole kernels (28g) | 6.0g | 3.5g | 2.5g |
| 1 cup, whole (143g) | 30.8g | 17.9g | 12.9g |
| 1 oz (28g) | 6.1g | 3.5g | 2.6g |
| 1 cup, slivered (108g) | 23.3g | 13.5g | 9.8g |
| 100 grams | 21.6g | 12.5g | 9.1g |
Net carbs
One ounce of almonds has about 2.5g of net carbs, which is total carbs (6g) minus fiber (3.5g). Very few snack foods have a net carb count this low relative to their calories. See the net carbs guide for when net carbs are relevant to your tracking.
For diabetes
Almonds are a well-studied snack for blood sugar management. An ounce has only 2.5g of net carbs, and the combination of fat, protein, and fiber produces minimal glycemic effect. Several studies show that eating almonds before or with a carb-heavy meal blunts the post-meal glucose rise. For carb counting, an ounce is so low that many diabetes dietitians treat it as a free food. Count 6g of total carbs if you are on a tight plan. See the diabetes carb-counting guide.
Keto and low carb
One ounce of almonds has about 2.5g of net carbs, making almonds one of the best keto snack options. Even a quarter cup of whole almonds (about 36g) stays under 4g of net carbs. Almond flour is widely used in keto baking, though measuring portions carefully matters because calories add up quickly.
Good to know
Blanched almonds (skins removed) have slightly less fiber than whole almonds, raising their net carb count marginally. Flavored almonds, particularly honey-roasted or chocolate-covered varieties, can have 2 to 3 times the sugar of plain almonds. Almond milk is a different food entirely: most commercial almond milks are mostly water with very few almonds and only about 1g of carbs per cup, largely from added thickeners.
Full nutrition (per 100g)
- Calories: 579.0 kcal
- Carbohydrate: 21.55g
- Fiber: 12.5g
- Sugars: 4.35g
- Protein: 21.15g
- Fat: 49.93g
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Get the appFrequently asked questions
How many carbs are in almonds?
One ounce of almonds (about 23 kernels, 28g) has about 6g of total carbs and 3.5g of fiber, giving roughly 2.5g of net carbs.
Are almonds keto?
Yes. One ounce has only 2.5g of net carbs, making almonds one of the most keto-compatible snacks. A quarter cup stays under 4g of net carbs.
How many almonds should a diabetic eat?
An ounce (about 23 almonds) is a standard serving with only 6g of total carbs. Most people with diabetes can eat a standard serving without a significant blood sugar impact.
Do almonds raise blood sugar?
Very little. Almonds have no established glycemic index because their effect on blood sugar is so minimal. The fat, protein, and fiber slow any carb absorption considerably.
How many carbs are in a cup of almonds?
One cup of whole almonds (143g) has about 31g of total carbs and 18g of fiber, giving about 13g of net carbs.