How Many Almonds To Eat Per Day? (2023)

January 20, 2021 2 Comments

By the end of this post you will know:

  • The numerous benefits that come from eating Almonds

  • How to eat Almonds

  • What will happen to your body if you eat almonds every single day

  • Potential downsides of eating too many almonds

So, what are the golden number and the answer to this question? Well, it is between 20 and 23 almonds, or to put it simpler a 1-ounce to a 1.5-ounce serving. That may sound like a lot, but trust me, as you will see, there are many good reasons to start including this amount of almonds in your diet today and on a daily basis.

Almonds are one of the healthiest tree nuts available for consumption. Full of nutrients and minerals, they are packed and full of healthy benefits. Nowadays, it is difficult to find a healthy eating tips blog or weight loss post that doesn’t include nuts, and in particular, almonds somewhere. If you are interested in incorporating almonds into your diet and want to know how best to get the full benefit of these healthy food superheroes, then you’ve come to the right place.

How Many Almonds To Eat Per Day? (1)

Benefits of Eating Almonds

As one of the most popular nuts in the world, many people already eat a reasonable number of almonds. However, if you need more of an incentive to snack on them, take a look at some of the amazing benefits of eating almonds.

They Are a Nutritional Powerhouse - If you like facts and figures, you may be impressed to learn that 1-ounce of almonds contains 6 grams of protein, 3.5 grams of fibre, 14 grams of fat (of which 9 are monounsaturated) and magnesium (20% of RDI), manganese (32% of RDI) and Vitamin E (37% of RDI).

Additionally, they also contain a reasonable amount of phosphorus, vitamin B2 and copper. When you consider that all those nutrients are included in what amounts to 161 calories.

Almonds Can Help Manage Blood Sugar - Almonds are recommended for anyone who suffers from diabetes because they are a healthy snack that is high in fibre, protein and good fats and low in carbohydrates. They also contain magnesium. A 1 ounce serving of almonds contains 75mg of magnesium, which works out at about a quarter of the daily recommended amount of 310 to 420 mg.

(Video) Exactly How Many Almonds You Should Eat Per Day

Magnesium is important if you suffer from diabetes because it is often one of the minerals that many people with the type 2 form of the disease is deficient in. Magnesium is involved in over 300 different processes, including the control of blood sugar. When you correct this deficiency, therefore, it improves insulin function and decreases levels of blood sugar.

Reduces Hunger - Given that almonds are high in fibre and protein, but low in carbs, they are also the perfect addition to your diet if you are looking to keep hunger at bay. Fibre and protein are the components needed to give you the feeling of fullness you need when you are trying to reduce your calorie intake.

Which Type of Almond is Best?

So, you’re sold on the benefits of eating almonds and looking to incorporate them into your diet. The only problem is, there are a variety of different options when you want to start eating them. So what are the best options? You may be tempted to go for the salted almonds, because they are tastier or the coated in honey ons, however, these options should be chosen depending on your circumstances and depends on when you want to eat them.

So if you keep track of your diabetes levels then the best you can go to is the raw almonds or the roasted unsalted ones. Soaking the raw almonds will also provide more benefits because the peel of the almond contains tannin. Why is this important? Well, tannin inhibits the body’s absorption of nutrients, so if you want to get more of the health benefits of those nutrients we discussed earlier found in almonds, it is best to choose soaked as this gets rid of the peel. Or you can order just the Blanched raw ones.

If you like to get the benefits and don’t have blood pressure issues or diabetes then you can go for the salted roasted ones and the smoked ones. The flavour and saltiness can actually make this snack much more exciting to you so you can keep your daily amount on track. If you like the sweet snacks then the honey almonds are definitely better than any chocolate bar from the supermarket. Oh and we also have new honey flavours also to make this much more exciting for you.

To check our collection of almonds flavoursClick Here.

What Will Happen to Your Body If You Eat Almonds Every Day?

We’ve discussed the benefits of eating almonds every day, but know only too well that this is not enough of a convincer. You want to know what will, potentially, happen to your body if you incorporate these nuts into your everyday diet.

For one thing, you will feel less hungry if you snack on almonds rather than other less wholesome snacks, because they are rich in healthy fats, protein and fibre, but low in carbohydrates.

You may be better able to manage your blood sugar levels and keep your cholesterol under control.

The bottom line is that as long as it is part of a healthy and balanced diet, adding almonds to your diet will help you to feel better, be more active and will be another line of defence against health issues and illnesses.

Downsides of Eating Too Many Almonds Every Day

In the interest of showing a balanced view, we wanted to briefly discuss and warn of some of the potential downsides that can come from eating too many almonds every day.

One particular downside is unwanted weight gain. The reason why you are only recommended to eat 1-ounce of almonds a day is that they are so high in fat and calories. That is only, however, if you don’t take them into account when planning the rest of your food intake for the day. It is still worth bearing in mind.

(Video) रोजाना कितने बादाम खाएं? | How Many Almonds To Eat Daily? | DIAAFIT

If you are on certain medications, you need to also be cautious when eating a lot of almonds, because they are high in manganese. This is generally a good thing, as it helps your body to function properly. However, if your diet is already rich in manganese, the presence of this nutrient in your blood could trigger interactions with medications such as some antibiotics, blood pressure treatment, laxatives, antacids and certain antipsychotic drugs.

One of the major benefits of almonds is its vitamin E content. However, if you eat too many and overdose on vitamin E there are some undesirable side effects such as flatulence, diarrhoea, headaches, blurred vision and lethargy.

2 Responses

How Many Almonds To Eat Per Day? (2)


April 01, 2022

This article was great. Well written. If you are looking for a simple answer, it’s listed at the very top. That means I don’t have to search for the answer by reading the entire article.

However you also made it interesting enough to read the entire article.

It was also short and to the point..with lots of valuable information

How Many Almonds To Eat Per Day? (3)

(Video) What is the best way to eat almonds? - Ms. Ranjani Raman

Shana Beard

November 03, 2021

Thank you for this post, I was diagnosed as a pre diabetic here a while back, although I beat it and now it’s slowly creeping back up with me. I’m going to start eating healthier and including almonds in my new way of eating life style, I don’t like to call it a diet, because I don’t want to be forever on a diet

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How Many Almonds To Eat Per Day? ›

1 ounce of almonds, or about 23 almond nuts, is the ideal daily portion recommended by the Dietary Guidelines for Americans. And if you're not a big counter, think of it as a handful and snack on.

How many almonds should I eat a day to lower cholesterol? ›

How many almonds do I need to eat each day to lower cholesterol? A few handfuls. Studies that show almonds may help to lower cholesterol used between 20 g and 168 g of almonds a day for four to 16 weeks. That is the equivalent of one to six handfuls of almonds.

Is 30 almonds a day too much? ›

How many almonds should you eat to lose weight and trim your waistline? In this particular study from Penn State, participants consumed 1.5 ounces of almonds which is approximately 30-35 almonds per day. This is slightly greater than the current daily recommendation of a 1-ounce serving which is about 23 whole almonds.

What happens if we eat almonds daily? ›

Almonds keep your heart safe and secure

Just eat 4-5 almonds daily in the morning. Almonds prevent many of the risk factors of heart diseases such as high blood pressure, elevated levels of bad cholesterol or LDL, accumulation of visceral fat, free radical damage, etc.

What is the best time to eat almonds? ›

It is better to consume nuts early in the morning or as snacks. In the morning all the nutrients are absorbed properly, and having snacks can keep you fuller.

Can too many almonds raise cholesterol? ›

Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.

How many almonds a day to raise HDL? ›

Conclusion: A low dose of almonds (10 g/d) consumed before breakfast can increase HDL cholesterol, in addition to improving other markers of abnormal lipid metabolism in CAD patients with low initial HDL cholesterol.

Can almonds cause joint inflammation? ›

Nuts. Walnuts, almonds, and many other nuts may help reduce inflammation and heart disease. Bustamante MF, Agustín-Perez M, Cedola F, et al. Design of an anti-inflammatory diet (ITIS diet) for patients with rheumatoid arthritis.

What happens if I eat 40 almonds a day? ›

Hi Eating 40 almonds a day is not advisable, it will put burden on your liver and effect the efficiency of liver . Reduce the limit of almonds to 8 pieces in a day .

Is it OK to eat 50 almonds a day? ›

Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital, says, “It is recommended to have about 20-23 almonds a day for the average adult. Having more than this is considered too much. This is because almonds are high in calories and fat. When eaten in moderation, they can provide your body with healthy fats.

What is the healthiest nut to eat? ›

Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.

What are the best 5 nuts for the brain? ›

5- Almonds, Cashews, Pecans, Macadamia Nuts,and Walnuts

For example, walnuts are good for the brain because they have higher levels of DHA, which is important for brain health.

Is it better to eat almonds with skin or without? ›

While you can safely eat raw or roasted almonds, there are some extra benefits you can get by having soaked and peeled almonds. The skin of the almonds is difficult to digest. Moreover, almond skin contains tannins, which lowers the rate of nutrient absorption.

Why do you have to soak almonds before eating? ›

When soaked, they become softer, less bitter, and more buttery-tasting, which may be more appealing to some individuals. Soaked almonds have a softer, less bitter flavor than raw ones. They may be easier to digest, which can increase your absorption of some nutrients.

What happens when we eat almonds in empty stomach in morning? ›

When you intake their empty stomach, they help maintain the energy level throughout the day while keeping the cravings of unhealthy snacking at bay. Almonds are rich in vitamin E, protein and magnesium, so when consumed on an empty stomach, they enhance the pace related to the absorption of nutrients.

Should I eat almonds dry or wet? ›

Improves digestibility: In terms of digestion, soaked almonds are better than raw or roasted. Anything that we soak, be it almonds or any other thing, is easy to chew and softer for the digestive system to break down. Almond is a rich source of antioxidants and when we soak them, the benefits multiply.

What is the best drink to lower cholesterol? ›

The best drinks to improve cholesterol
  • Green tea. Green tea has been shown to have cholesterol-improving benefits for healthy people and those with obesity. ...
  • Soy milk. ...
  • Oat drinks. ...
  • Tomato juice. ...
  • Berry smoothies. ...
  • Drinks containing sterols and stanols.
Oct 21, 2022

What are 5 foods that can lower cholesterol? ›

Foods that make up a low cholesterol diet can help reduce high levels
  • Oats. ...
  • Barley and other whole grains. ...
  • Beans. ...
  • Eggplant and okra. ...
  • Nuts. ...
  • Vegetable oils. ...
  • Apples, grapes, strawberries, citrus fruits. ...
  • Foods fortified with sterols and stanols.

Is almond bad for blood pressure? ›

The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.

What is the fastest way to raise your HDL? ›

Make your lifestyle count

Besides helping you lose weight, increased physical activity can lower your triglycerides, the most common type of fat in your body, while increasing your HDL levels. Benefits can be seen with as little as 60 minutes of moderate intensity aerobic exercise a week.

What butter is good for high cholesterol? ›

You can help reduce your risk of high cholesterol by substituting foods for regular butter that are lower in saturated fat or have been shown to have less impact on heart disease risk, such as: grass-fed butter. Earth Balance spread, a vegan, soy-free, non-hydrogenated option. avocados.

Does oatmeal increase HDL cholesterol? ›

Foods like avocado, fatty fish, oatmeal, nuts, flax seeds, olive oil, and eggs can naturally increase HDL cholesterol levels. In addition, exercise can help increase HDL levels, reduce LDL levels, and help you lose excess weight.

What is the number 1 inflammatory food? ›

The five types of foods that cause inflammation include:
  • Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats.
  • Refined grains, including white bread, white rice, pasta and breakfast cereals.
  • Snack foods, including chips, cookies, crackers and pastries.
  • Sodas and other sweetened drinks.
Jun 29, 2022

What is the number 1 anti-inflammatory food? ›

Anti-inflammatory foods

green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.

What is the strongest natural anti-inflammatory? ›

1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.

Who should not eat almonds? ›

Young children and some older people, who have difficulty in swallowing should also avoid nuts as it could increase the risk of choking. People suffering from dementia, Parkinson's disease, and reduced mobility may have a higher risk of aspiration.

What happens if you eat 100 almonds a day? ›

Allergy can develop when you overdose on almonds in a day or consume the nut without moderation over a prolonged period of time. Almond allergies could result in inflammation, rashes, anaphylaxis, shortness of breath, shoot up blood sugar levels, induce nausea and in some cases, even shock.

What is the maximum amount of almonds per day? ›

23 almonds a day.

When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin and niacin. Just remember 1-2-3. 1 ounce of almonds, or about 23 almond nuts, is the ideal daily portion recommended by the Dietary Guidelines for Americans.

How many almonds can I eat before it kills me? ›

Most almonds produced today are naturally tasty and safe to eat. Back then, though, many were bitter and poisonous. Even today, consuming 50 — or fewer — wild, bitter almonds could potentially kill an adult, and just a handful contain enough cyanide to be lethal to a child.

What is the best way to eat almonds? ›

The best way to eat almonds and reap its nutritional benefits to the T, is after soaking them and peeling them, suggests dietician Shruti Bharadwaj. Many people follow their grandmother's advice when they soak almonds before eating them, while others may want to get rid of the slightly bitter taste of its peel.

Is it good to eat almonds before bed? ›

Almonds. Just like bananas, almonds are a food you need to eat for good sleep as they contain high amounts of muscle-relaxing magnesium. Magnesium is great for regulating our blood sugar as we sleep, which means the body naturally switches from its adrenaline cycle to what is known as the “rest and digest” cycle.

What is the unhealthiest nut? ›

Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.

What nut is a superfood? ›

Almonds are the most nutritionally-dense nuts and said to be king of superfoods by online health food brand, Healthy Supplies. They contain Vitamin E, magnesium, iron, calcium and fibre.

What are the two healthiest nuts to eat? ›

Almonds, pistachios, and walnuts are some types of nuts that contain healthy nutrients. When eaten as part of a nutrient-dense diet, these 9 nuts may offer benefits such as reducing your risk of heart disease and supporting your immune system.

What is the number 1 food for your brain? ›

When people talk about brain foods, fatty fish is often at the top of the list. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids ( 1 ).

Which nut is best for memory? ›

Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function. Yet, the top nut award certainly goes to the walnut.

What nuts help prevent dementia? ›

Nuts, Seeds and Legumes

All of these are shown to promote brain health and reduce age-related cognitive decline. Foods such as walnuts, almonds, peanuts, soybeans, lentils, flax seeds and pumpkin seeds are all good choices to add to your diet if you're looking to score these benefits.

How long to soak almonds before eating? ›

Fully submerge raw almonds in water and let them soak for eight to 12 hours. Then drain the water and lay the almonds on paper towels for an additional 12 hours. Store them in the refrigerator and enjoy for up to a week.

What does almond do to the skin? ›

Almonds are a good source of copper, which plays a role in skin and hair pigmentation. Linoleic acid, an essential fatty acid, helps prevent skin dryness. A one ounce serving of almonds has 3.5 grams of linoleic acid.

What happens if we eat almonds without peeling? ›

According to Celebrity Nutrition Expert Sheela Krishnaswamy, “It is benificial to eat almonds with skin as it is rich in fibre and hence helps in digestion. But some elderly people might experience digestion problems while having almonds with their skin. So, they should have it without the skin.”

Should I wash the raw almonds before eating them? ›

Nuts, seeds & dried fruit

This one might take you by surprise. You should be washing nuts, seeds, and dried fruit before eating unless the packaging states that they are ready to eat. This is especially true if you have purchased them loose.

Should you rinse almonds after soaking? ›

After they are done soaking, drain them in a colander and rinse them thoroughly. Note ~ you can use and eat the soaked almonds as they are without drying them. Some recipes use wet or dry almonds.

Does soaked almonds increase memory? ›

Almonds Can Be Considered Brain Food

The importance of soaked almonds can never be overstated when discussing brain health. It is full of vitamin E, which is known to preserve memory longer by boosting alertness, and preventing cognitive decline.

Should I eat soaked almonds with cover? ›

The skin of almonds is difficult to digest, and therefore Ayurveda recommends soaking the almonds and peeling the skin to improve the digestibility of almonds. When you eat almonds without soaking and peeling off the skin, it will aggravate Pitta in the blood.

Does eating almonds increase hair growth? ›

Almonds are rich in vitamin E, omega 3 and 6 fatty acids and magnesium, all of which are essential for hair health. These nourish the hair follicles and encourage the growth of hair that is healthy and thick.

Should we throw the water of soaked almonds? ›

The upper layer of almonds also contains antinutrients like tannins and phytic acid, which might interfere with the other nutrients present in the almonds. Hence, once soaked one must discard the water as these antinutrients are dissolved in the water.

Is 20 almonds a day too much? ›

Since they are a rich source of calories, it is recommended to limit yourself to one ounce of almonds daily.

Is 50 almonds a day too much? ›

Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital, says, “It is recommended to have about 20-23 almonds a day for the average adult. Having more than this is considered too much. This is because almonds are high in calories and fat. When eaten in moderation, they can provide your body with healthy fats.

Is 10 almonds a day too much? ›

They are rich in Vitamin E, which is a potent antioxidant," says Pooja. Ask her about the number of almonds you should have in a day and she says, "Eating 8-10 soaked almonds in a day goes a long way in adding valuable nutrients to your daily diet."

Is 12 almonds a day too much? ›

23 almonds a day.

When compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin and niacin. Just remember 1-2-3. 1 ounce of almonds, or about 23 almond nuts, is the ideal daily portion recommended by the Dietary Guidelines for Americans.

What are the side effects of too many almonds? ›

Consuming almonds in excess can result in diarrhoea, difficulty in swallowing, vomiting and severe itching. Allergy-prone individuals may also experience nut allergies.

What happens when you eat 50 almonds a day? ›

Having too many almonds can affect your small intestine, which is responsible mainly for food absorption. It is good to have only 4-5 almonds a day. Phytates, that are present in certain seeds and nuts can decrease the absorption of many minerals as it interferes with the normal nutrient absorption.

Does almonds increase blood pressure? ›

The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.

What does eating 10 almonds a day do? ›

Eating almonds helps to lower levels of the bad kind of cholesterol, called low-density lipoprotein (LDL), and increase levels of the good kind, high-density lipoprotein (HDL) cholesterol. Almonds also have anti-inflammatory and antioxidant properties to help protect you from heart disease.

What happens if we eat 15 almonds daily? ›

Depending on which health outcome you're searching for, a mere 10-60g of almonds (the range used in the aforementioned studies) incorporated into your diet can ameliorate type 2 diabetes, cardiovascular disease, eye issues, and many other health conditions.


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