How Many Almonds Should Be Eaten Daily?

One serving of almonds is one ounce, which equals 23 almonds (about one-quarter cup), and is the daily portion recommended by the Dietary Guidelines for Americans.

Almonds are a tree nut that contains vitamins, fiber, and “good” fats. Their high nutrient content means they have many health benefits. They are the tree nut with the most fiber, protein, vitamin E, calcium, riboflavin, and niacin.

One serving of almonds is one ounce, which equals 23 almonds (about one-quarter cup), and is the daily portion recommended by the Dietary Guidelines for Americans.

Almonds also can provide fewer calories than expected. Though almonds have 170 calories per serving of 1/4 cup, the way the body digests these calories results in fewer calories absorbed.

Compared to the number of calories listed on nutrition labels: 

• In whole unroasted almonds, 25% fewer calories are absorbed
• In whole roasted 19% fewer calories are absorbed
• In chopped roasted almonds 17% fewer calories are absorbed

Health benefits of almonds include: 

• High levels of vitamins and minerals
  • Protein: 6 grams of plant protein per serving 
  • Vitamin E: one serving contains 50% of the daily requirement for vitamin E
  • Magnesium: one serving contains 25% of the daily requirement for magnesium 
  • Vitamin B2 (riboflavin): one serving contains 25% of the daily requirement for riboflavin
• A good amount of fiber
  • One serving contains 4 grams of fiber
  • About 12-15% of an almond’s total weight is fiber
• Improved cholesterol
  • The polyunsaturated fats contained in almonds can lower LDL (“bad”) cholesterol 
  • Almonds can also raise HDL (“good”) cholesterol 
• Reduced blood pressure
  • Almonds have been shown to lower systolic blood pressure, the pressure in the arteries when the heart beats, which improved the ability of blood vessels to dilate
  • One study found that consuming 50 grams of almonds daily for four weeks lowered systolic blood pressure by about 10 mmHg
• Good for the skin
  • Eating two servings of almonds per day was shown in studies to help reduce wrinkles and skin pigmentation in postmenopausal women
• Can help decrease belly fat
  • In a study of healthy overweight and obese adults on a calorie-restricted diet, almond-eating dieters lost proportionally more body fat and more specifically, more belly fat 

Almonds are overall a healthy food, but they are very calorie-dense, so they must be eaten in moderation or they could contribute to weight gain. 

Eating too many almonds can also result in: 

• Constipation
  • Almonds are high in fiber, but too much fiber can result in constipation, diarrhea, or abdominal cramps, especially if consumed without also drinking water
• Reduced nutrient absorption
  • The high fiber content in almonds can bind with magnesium, calcium, iron, and zinc and hinder their absorption in the body
• Vitamin E overdose
  • Almonds contain high levels of vitamin E and in people who take vitamin E supplements or eat foods high in vitamin E should consume almonds in moderation
  • Excess vitamin E can interfere with blood clotting
• Kidney stones
  • Almonds contain oxalates which can contribute to the formation of kidney stones
• Cyanide poisoning
  • Bitter almonds have high levels of hydrocyanic acid, about 40 times more than sweet almonds

Tree nut allergies are also common, and many people can have an allergic reaction to eating almonds. Symptoms of tree nut allergies may include: 

• Abdominal pain and cramping
• Nausea 
• Vomiting
• Diarrhea
• Itching or swelling of the lips, tongue, throat, skin, or other parts of the body
• Difficulty swallowing
• Severe allergic reaction (anaphylaxis)