How Many Unsalted Almonds Can I Eat?

December 7, 2025 •

3 min read

The common recommendation for an almond serving is about 23 kernels, or one ounce. This article will help you understand how many unsalted almonds can be eaten for optimal health and wellness.

Quick Summary

A one-ounce serving (approximately 23 almonds) is a nutritional powerhouse. Almonds are rich in protein, fiber, and healthy fats, which are essential for a balanced diet.

Key Points

Serving Size: A standard, healthy serving is one ounce (approximately 23 almonds).
Nutrient-Rich: Almonds are rich in healthy fats, protein, fiber, Vitamin E, and magnesium, offering substantial nutritional value.
Heart Health: Unsalted almonds help manage sodium intake, supporting healthy blood pressure and reducing heart disease risk.
Weight Management: Fiber and protein in almonds promote satiety, aiding in appetite control and weight management when consumed in moderation.
Overeating Risks: Excessive consumption can lead to weight gain, digestive issues, or interfere with certain medications due to high calorie and mineral content.

Understanding the Ideal Portion Size

To determine how many unsalted almonds can be eaten, it is crucial to understand portion control. Almonds are a nutritional powerhouse, full of vitamins, minerals, and healthy fats, they are also calorie-dense. A single 1-ounce serving (about 23 almonds) contains roughly 160-166 calories. Consuming a handful or two daily is beneficial, but eating large quantities at once could contribute to weight gain. Sticking to the recommended portion ensures you receive benefits like sustained energy, satiety, and antioxidants without excess calories.

Nutrient Content of Almonds

One ounce (approximately 23) of unsalted almonds offers a significant portion of daily recommended intake for several key nutrients.

Vitamin E: Provides a powerful antioxidant boost and may reduce the risk of certain diseases.
Magnesium: Essential for blood sugar control, muscle and nerve function, and blood pressure regulation.
Manganese: Important for metabolism and bone health.
Fiber: Aids digestion and contributes to feelings of fullness.
Protein: Supports muscle growth and repair.
Healthy Fats: Primarily monounsaturated fats, beneficial for heart health.

This nutritional profile makes unsalted almonds a beneficial addition to almost any diet, consumed in moderation.

Unsalted vs. Salted Almonds

The unsalted variety is the healthier option. The primary difference is sodium content, which can have significant health implications. Here is a comparison:


Feature	Unsalted Almonds (1 oz)	Salted Almonds (1 oz)
Sodium	0 mg	100-200 mg or more
Heart Health	Excellent, especially for blood pressure management.	High sodium can increase blood pressure and heart disease risk.
Taste	Natural, nutty flavor.	Enhanced, salty flavor.
Uses	Versatile in sweet and savory dishes, like salads, baked goods, or trail mix.	Best for savory snacks.

For those monitoring their sodium intake, unsalted almonds are the best choice. The American Heart Association recommends no more than 2,300 mg of sodium per day for most adults.

Potential Risks of Overeating

Overconsumption of unsalted almonds can lead to several downsides:

Weight Gain: Due to their high calorie density, overeating almonds can lead to a caloric surplus and subsequent weight gain.
Digestive Issues: The high fiber content in almonds can cause bloating, gas, and stomach upset if too many are eaten, especially without increased water intake.
Medication Interference: Almonds are rich in manganese. Excess manganese can interfere with medications, including some antibiotics and blood pressure drugs.
Vitamin E Overdose: Extremely high intake of almonds could lead to an overdose of Vitamin E, resulting in side effects like headaches, blurred vision, or diarrhea.

Incorporating Almonds Into Your Diet

To make unsalted almonds a beneficial part of your routine, consider these tips:

Measure Portions: Use a food scale or a measuring cup to ensure the 1-ounce (23 almonds) serving size. This prevents mindless snacking.
Add to Salads: Sprinkle sliced or slivered almonds on salads.
Create Trail Mix: Combine unsalted almonds with dried fruit and seeds for a balanced snack.
Make Almond Butter: Blend unsalted almonds into a creamy butter for a healthy spread. A 1-ounce serving of almonds provides 1 milligram of niacin or 7% of your Daily Value, as explained by RDN Dawn Jackson Blatner.
Add to Breakfast: Add a small sprinkle of almonds to yogurt or oatmeal.

For more detailed information on the benefits and preparation of almonds, visit a reliable source like the Almonds.com website.

Conclusion: Finding the Right Balance

The key to enjoying unsalted almonds is moderation. A daily portion of about 23 kernels (1 ounce) is an excellent way to include heart-healthy fats, protein, and essential nutrients into your diet. By paying attention to portion sizes and choosing unsalted varieties, you can maximize the health benefits and avoid potential downsides. Maintain a healthy and balanced diet.

Frequently Asked Questions

Yes, 23 almonds (the recommended 1-ounce serving) is an ideal daily portion for most adults, providing significant nutritional benefits without excessive calories.

Overeating unsalted almonds can lead to weight gain because of the high calorie content. It may also cause digestive issues and potentially lead to side effects from high manganese or Vitamin E intake.

When included in a balanced diet, almonds can aid weight loss. Protein and fiber increase fullness, curbing hunger and reducing overall calorie intake.

Soaking almonds can make them easier to digest and absorb nutrients. Both raw and soaked almonds offer excellent nutrition, the difference is often a matter of personal preference or cultural practice.

The brown skin of almonds is rich in antioxidants. For this reason, it is generally better to eat them with the skin on to maximize the health benefits.

Almonds are healthy for children, but pose a choking hazard for young children. They should only be given to children old enough to chew them thoroughly, and in an appropriate form like almond butter.

Unsalted almonds provide all the same nutritional benefits as salted ones without the added sodium. Unsalted varieties are a healthier choice, especially for those monitoring their blood pressure.