How Many Almonds Should You Eat a Day?

Medically Reviewed on 4/28/2022
How many almonds should you eat a day?
Because almonds are dense in calories, a serving size of 1 to 1.5 ounces is sufficient each day.

Almonds are one of the most popular and loved healthy tree nuts. They are abundant in nutrients, including healthy fats, antioxidants, vitamins, and minerals that are known to have positive effects on overall health.

  • Almonds are nutrient-rich and calorie-dense.
  • A one-ounce serving provides you with 165 calories and six grams of protein.
  • They are rich in good fats (polyunsaturated fatty acids or PUFA) and fiber.
  • Hence, you must not exceed your daily calorie requirements while snacking on almonds.

For most people, a serving of 1 to 1.5 oz or 20 to 23 almonds is sufficient each day. Almonds are widely used in various cuisines to improve the nutritional value and appearance of the food.

What are the nutritional values of almonds?

Table. The nutritional content of one ounce or 23 whole almonds
Nutrient Amount
Calories 162, 8% of the daily value (DV)
Carbohydrates 6.1 grams, 2% of DV
Sodium 0.3 mg, 0% of DV
Fiber 3.4 grams, 14% of DV
Sugar 1.1 grams
Protein 6 grams, 12% of DV
Total fat 14 grams, 21% of DV
Saturated fat 1.1 grams, 5% of DV
Total omega-6 fatty acids 3,408 mg
Vitamin E 7.4 mg, 37% of DV
Calcium 74.6 mg, 7% of DV
Iron 1.1 mg, 6% of DV
Potassium 199 mg, 6% of DV
Magnesium 75.7 mg, 6% of DV


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7 health benefits of almonds

  1. Improves digestion
    • Almonds are a good source of fiber. A handful of almonds or a glass of almond milk can help keep your digestive tract flowing and avoid constipation. Almonds can help increase good bacteria in your intestines. This can aid digestion and possibly help you fight off disease.
  2. Protects the heart
    • Almonds contain vitamin E, fiber, and polyunsaturated fats, which are beneficial to the heart. Research published in the Journal of Nutrition states that foods high in vitamin E are associated with decreased incidences of heart disease. Snack on a handful of almonds or make a heart-healthy salad for lunch.
  3. Reduces calorie intake
    • Almonds are rich in protein and fiber, so they will keep you full and content all day. Almonds are a good source of protein, calcium, vitamin E, phosphorus, and other minerals. Having a handful of almonds will satisfy your appetite and prevent you from eating sweets and chocolate.
  4. Reduces risk of diabetes
    • Consuming almonds at breakfast slows down the absorption of the carbs in the cereal. This buffering action of almond protein and lipids has been shown to reduce the chances of acquiring high blood sugar levels and diabetes.
  5. Reduces blood pressure
    • Almonds are high in magnesium, which has been shown to help reduce blood pressure. Studies suggested that having a low magnesium content in your blood puts you at risk of high blood pressure.
  6. Reduces cholesterol
    • Almonds are one of the most effective foods for naturally decreasing cholesterol. Almonds have been shown in studies to reduce low-density lipoprotein or "bad" cholesterol levels.
  7. Improves skin health
    • Almonds have healthful fats that help keep skin healthy. Almonds promote bright skin by providing your body with vitamins A and E.

What are the risks associated with almonds?

Almonds are safe for most people when eaten in moderation. Excess consumption beyond the calorie requirements may increase the risk of unhealthy weight gain or obesity.

Beyond that, the potential risks associated with almonds include the following:

  • Allergic reactions
    • Though almonds are highly nutritious, some people are allergic to almonds and other nuts, which may cause severe allergic reactions when consumed.
    • If you have hives, edema, or trouble breathing after eating almonds, seek medical attention immediately. Anaphylaxis is a potentially fatal allergic reaction that can develop fast.
    • Those who have a known nut allergy should examine the package of prepared meals and make sure that dishes at restaurants do not include nuts. Cakes, candy, savory rice, and a variety of other cuisines and dishes may contain nuts.
    • It is highly recommended to check the labels for nuts before consuming packed food.
  • Choking
    • Due to the danger of choking, young children, certain elderly persons, and anybody who has difficulties swallowing should avoid eating entire nuts. 
    • Bed-ridden patients or those with serious conditions, such as dementia and Parkinson's disease, may have an increased risk of aspiration, which can cause food to enter the lungs. Food aspiration might result in consequences, such as pneumonia.

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