Is 35 almonds a day too much? Navigating the nutritional pros and cons

October 22, 2025 •

3 min read

A standard one-ounce serving of almonds, recommended by the Dietary Guidelines for Americans, is approximately 23 nuts, providing a balanced dose of nutrients. This raises the question: is 35 almonds a day too much for optimal health?

Quick Summary

While almonds offer significant nutritional benefits, consuming 35 nuts per day exceeds the standard recommendation, increasing calorie intake and the risk of digestive issues and other side effects.

Key Points

Standard Serving: The recommended serving size is one ounce, which equates to roughly 23 almonds, not 35.
Calorie Density: Consuming 35 almonds significantly increases your daily calorie and fat intake, potentially leading to gradual weight gain over time.
Digestive Concerns: The high fiber content in almonds can cause bloating, gas, and constipation if consumed in excess, especially without adequate water intake.
Phytic Acid Risk: High consumption of almonds can lead to increased phytic acid intake, which may hinder the absorption of important minerals like calcium, iron, and zinc.
Vitamin E Overload: A regular diet of 35 almonds could provide an excessive amount of Vitamin E, which can interfere with blood clotting and cause adverse effects in very high doses.
Kidney Stone Potential: For susceptible individuals, the high oxalate content in 35 almonds could increase the risk of developing kidney stones.

Understanding the Nutritional Profile of Almonds

Almonds are a nutrient-dense powerhouse, packed with healthy monounsaturated fats, protein, fiber, and an array of vitamins and minerals. A single one-ounce serving (around 23 almonds) provides around 161 calories, 6 grams of protein, 3.5 grams of fiber, and is an excellent source of Vitamin E and magnesium. These nutrients contribute to heart health, blood sugar control, and antioxidant defense.

The Health Benefits of Moderation

Eating almonds in moderation offers a wide range of health advantages. The healthy fats can help lower bad cholesterol (LDL) and maintain good cholesterol (HDL) levels, supporting cardiovascular health. The combination of protein, fiber, and fat also promotes satiety, helping to curb hunger and manage weight by reducing overall calorie intake. Furthermore, the antioxidants, including Vitamin E, protect the body from oxidative stress linked to aging and inflammation. For these benefits, a handful of 20-25 almonds per day is sufficient for most healthy adults.

Potential Drawbacks of Eating 35 Almonds Daily

While almonds are healthy, consuming 35 almonds a day could be considered too much for many people. The primary concern is the higher calorie and fat intake. At roughly 161 calories per 23 almonds, 35 almonds would provide approximately 245 calories. While these are healthy calories, consistently adding this many extra calories without balancing other intake can lead to gradual weight gain. The high fiber content, while beneficial in moderation, can cause digestive distress, including bloating, gas, or constipation, especially if not paired with enough water.

Mineral Absorption and Kidney Stone Risk

Almonds contain phytic acid, an antinutrient that can bind to minerals like calcium, magnesium, and zinc in the digestive tract, hindering their absorption. While a standard serving has minimal impact, excessive daily intake of 35 almonds could potentially exacerbate this effect over time. For those with a predisposition to kidney stones, the high oxalate content of almonds is also a concern. Excess oxalates can combine with calcium to form kidney stones in susceptible individuals. Soaking almonds can help reduce some of the phytic acid.

The Dangers of Excess Vitamin E

Almonds are one of the richest sources of Vitamin E. A one-ounce serving provides about half of the Recommended Dietary Allowance (RDA). Eating 35 almonds daily would provide well over the RDA. While Vitamin E is a crucial antioxidant, excessive intake can be harmful, potentially leading to adverse effects such as headaches, lethargy, blurred vision, and, in severe cases, impaired blood clotting, which increases the risk of hemorrhage. This risk is heightened for those also taking Vitamin E supplements or on blood-thinning medication.

Almonds vs. Other Nuts: A Nutritional Comparison

Different nuts offer varying nutritional profiles. Here is a comparison based on a standard one-ounce serving, illustrating why portion control is vital, particularly with calorie-dense options like almonds.


Nutrient	Almonds (approx. 23 nuts)	Walnuts (approx. 14 halves)	Cashews (approx. 15 nuts)	Pistachios (approx. 30 nuts)
Calories	~161	~185	~157	~159
Protein	~6g	~4g	~5g	~6g
Fiber	~3.5g	~2g	~1g	~3g
Healthy Fats	High Monounsaturated	High Omega-3 Polyunsaturated	High Monounsaturated	High Monounsaturated
Key Vitamins/Minerals	Vitamin E, Magnesium	Omega-3s, Copper	Copper, Magnesium	Vitamin B6, Potassium

How to Safely Incorporate Almonds into Your Diet

Instead of fixating on a specific number like 35, focus on a balanced approach to gain the most benefits without the risks. Here are some strategies:

Practice portion control: Stick to the recommended one-ounce serving (about 23 almonds) as a snack.
Soak your almonds: Soaking them overnight can reduce phytic acid content and make them easier to digest.
Vary your nut intake: Alternate almonds with other nuts like walnuts, pistachios, and cashews to diversify your nutrient intake.
Use as an ingredient: Sprinkle chopped almonds on salads or oatmeal instead of consuming a large handful as a standalone snack.
Stay hydrated: Drink plenty of water to help your body process the fiber from the almonds and prevent digestive issues.

Conclusion

While a moderate intake of almonds is highly beneficial for health, regularly consuming 35 almonds a day is likely too much for most individuals. The standard recommendation of around 23 almonds (one ounce) is sufficient to reap the nutritional rewards without the risks of excess calories, potential digestive issues, and nutrient imbalances. The key is moderation and listening to your body. By practicing sensible portion control and varying your diet, you can enjoy almonds as a healthy and satisfying part of your daily nutrition plan. For more detailed nutritional information, consult the Almond Board of California website.

Frequently Asked Questions

Yes, for most people, eating 35 almonds daily is considered excessive. The recommended serving is typically one ounce, or about 23 almonds, to avoid potential issues like weight gain and digestive problems.

Eating too many almonds can cause several issues, including weight gain due to high-calorie density, digestive problems from excess fiber, reduced mineral absorption, and a potential risk of kidney stones from high oxalates.

Many experts recommend eating soaked and peeled almonds. Soaking softens the skin, which contains phytic acid that can inhibit nutrient absorption, making them easier to digest.

For weight management, sticking to the recommended serving of about 23 almonds is ideal. This provides satiety and nutrients without an excessive calorie load. For significant weight loss, a smaller quantity might be advised.

Yes, for individuals prone to kidney stones, consuming too many almonds can be a concern. Almonds are high in oxalates, which can contribute to the formation of kidney stones when consumed in excess.

Yes, people on certain medications, particularly anticoagulants (blood thinners), should be cautious with excessive almond intake. The high Vitamin E content can interfere with blood clotting.

Yes, bitter almonds are highly dangerous and contain amygdalin, which releases toxic hydrogen cyanide when ingested. Only commercially sold 'sweet' almonds are safe for consumption, and bitter varieties should be avoided.

Signs of overconsumption can include digestive upset like bloating, gas, or constipation, unexplained weight gain, headaches (due to excess Vitamin E), or reduced absorption of other nutrients over time.