How many almonds are good to eat per day? A guide to daily portion size

December 25, 2025 •

3 min read

Did you know that a single one-ounce serving of almonds provides nearly half of your recommended daily intake of Vitamin E? Understanding how many almonds are good to eat per day is essential for balancing their rich nutritional benefits with their caloric density to support your health goals.

Quick Summary

Experts typically recommend an ounce of almonds daily, about 23 nuts, to gain heart-healthy fats, protein, and fiber while managing calorie intake and digestive health.

Key Points

Optimal Serving: Aim for about 23 almonds (one ounce) daily to balance nutrients and calories effectively.
Nutrient Boost: Almonds are packed with healthy fats, fiber, protein, Vitamin E, and magnesium, making them a powerful snack.
Heart Health: Regular intake helps lower LDL ('bad') cholesterol, regulates blood pressure, and provides potent antioxidants.
Avoid Excess: Overconsumption can lead to weight gain, digestive issues, and potential kidney stone formation due to calorie density and fiber/oxalate content.
Soaking Benefits: Soaking almonds can improve digestion and nutrient bioavailability by reducing antinutrients like phytic acid and tannins.
Optimal Timing: Eating almonds in the morning or as a midday snack helps with energy and satiety, while a few before bed can support sleep.

The Optimal Daily Almond Serving

For most healthy adults, consuming about one ounce of almonds per day is generally recommended. This portion size is approximately 20 to 25 almonds, or a small handful. A one-ounce serving provides around 160-180 calories and is packed with fiber, protein, healthy fats, Vitamin E, and magnesium. This allows you to benefit from the nutrients without excessive calories. For weight loss, a smaller portion of 10–15 almonds might be better as part of a calorie-controlled diet. Some research indicates that 1.5 to 2 ounces (34–46 almonds) daily could offer greater benefits for cholesterol or skin health, but this requires careful calorie monitoring. The key is moderation and considering your personal needs.

Nutritional Powerhouse in a Handful

Almonds are highly nutritious. A one-ounce serving contains about 6 grams of protein, 4 grams of fiber, and 13 grams of healthy unsaturated fats. They are also a good source of vitamin E, magnesium, and manganese.

Heart Health: Unsaturated fats, fiber, and antioxidants help lower LDL cholesterol and raise HDL cholesterol, benefiting cardiovascular health.
Weight Management: The protein, fiber, and fats contribute to feeling full, which can help reduce overall calorie intake and support weight goals.
Gut Health: Almonds can act as a prebiotic, supporting beneficial gut bacteria for better digestion.
Blood Sugar Control: Magnesium in almonds may improve insulin sensitivity and help regulate blood sugar, useful for managing diabetes.

Risks and Considerations: When is too much?

While beneficial, almonds are calorie-dense, and eating too many can cause negative effects.

Weight Gain: Consuming large amounts of almonds can significantly increase calorie intake, potentially leading to weight gain if not balanced with activity.
Digestive Issues: High fiber is good in moderation, but excessive amounts can cause bloating, gas, constipation, or diarrhea, especially without enough water.
Nutrient Absorption: Almonds contain phytic acid, which can interfere with the absorption of minerals like calcium, iron, and zinc. High fiber can also have a similar effect.
Oxalates and Kidney Stones: Almonds contain oxalates, which might contribute to kidney stone formation in susceptible people if eaten in excess.

Raw vs. Soaked Almonds: A Comparison

Some prefer soaked almonds for potential nutritional benefits. Here is a comparison:


Feature	Raw Almonds	Soaked Almonds
Digestibility	Can be harder to digest for some due to compounds in the skin.	Easier to digest as soaking softens and reduces enzyme inhibitors.
Nutrient Bioavailability	Tannins and phytic acid in the skin may slightly impede mineral absorption.	Improved nutrient absorption, particularly for minerals, by reducing phytic acid and tannins.
Antioxidant Content	The brown skin is rich in antioxidants, like polyphenols.	Less antioxidant content as the skin is often removed after soaking.
Taste and Texture	Crunchy, with a slightly stronger, sometimes bitter, taste.	Softer and plumper, with a milder, buttery flavor.
Weight Loss	Both can help with satiety for weight loss; soaked may be digested more easily.	Enhanced digestion and nutrient absorption may support weight loss more efficiently.

The Best Time to Eat Almonds

The ideal time to eat almonds depends on your goals.

Morning Boost: With breakfast or as a mid-morning snack for sustained energy.
Appetite Control: Between meals to manage hunger and prevent overeating.
Pre-Workout Fuel: Provides slow-release energy for exercise.
Bedtime Snack: Magnesium content can aid muscle relaxation and sleep.

Conclusion: Moderation is Key

A daily portion of around 23 almonds is a good way for most people to get the benefits of their nutrients. This amount supports heart health, weight management, and overall health. Eating significantly more regularly can cause weight gain or digestive issues. Whether raw or soaked, consistent, moderate intake is key. Pay attention to your body and adjust your portion as needed.

For additional scientific information on the health impacts of nuts, such as their effect on heart health, research from organizations like the NIH may be helpful.

Frequently Asked Questions

A standard serving size of about one ounce, which is roughly 23 almonds, is often considered a small handful.

Yes, almonds are calorie-dense. While beneficial in moderation, eating too many without accounting for the calories can contribute to weight gain.

Soaked almonds are generally easier to digest and offer better nutrient absorption due to the reduction of enzyme inhibitors. Raw almonds, however, retain more antioxidants in their skin.

Daily almond intake can support heart health, aid in weight management, help control blood sugar, improve gut health, and provide antioxidants.

In individuals prone to kidney stones, consuming excessive amounts of almonds can increase oxalate intake, which may contribute to stone formation.

For an energy boost, eat them in the morning. As a snack, eat them between meals to curb hunger. A small number before bed can aid sleep due to their magnesium content.

Roasting can slightly reduce some nutrient content, particularly antioxidants. However, both raw and roasted almonds are highly nutritious and beneficial when consumed in moderation.