Is Almond Good for the Liver and Kidneys? Separating Fact from Fiction

October 17, 2025 •

4 min read

According to a 2022 study published in the American Journal of Nephrology, consuming nuts 1–6 times per week is associated with a lower prevalence of chronic kidney disease (CKD). So, is almond good for the liver and kidneys? The answer is nuanced, depending heavily on the health status of the individual and the amount consumed.

Quick Summary

Almonds offer liver and kidney benefits due to antioxidants, fiber, and healthy fats, but pose risks for kidney stone formation and high mineral intake, especially with excessive consumption and for those with pre-existing conditions.

Key Points

Almonds Benefit Liver Health: The high vitamin E and antioxidant content in almonds helps protect the liver by combating oxidative stress and inflammation, and may reduce the risk of fatty liver disease.
Moderate Intake Supports Kidneys: In healthy individuals, moderate almond consumption can support kidney function by helping to manage blood pressure and blood sugar, which are major risk factors for kidney disease.
Risk of Kidney Stones: Almonds are high in oxalates; excessive intake can increase the risk of forming calcium oxalate kidney stones, particularly in susceptible individuals.
CKD Patients Need Caution: People with chronic kidney disease (CKD) should limit almonds due to their high phosphorus and potassium content, which can build up in the body when kidney function is impaired.
Soaking Reduces Minerals: Soaking almonds overnight can help reduce their oxalate and phosphorus content, making them a potentially safer option for individuals with kidney concerns.
Moderation is Essential: The health benefits of almonds for the liver and kidneys are dependent on moderate consumption. Excessive intake can negate benefits and lead to health complications.

Almonds and the Liver: The Good News

Almonds are packed with beneficial nutrients that can support liver function, primarily through their antioxidant and healthy fat content. Several studies have highlighted the protective potential of almonds, particularly against non-alcoholic fatty liver disease (NAFLD).

Antioxidant Power

Almonds are a rich source of powerful antioxidants, including vitamin E and polyphenols found in their skin. These compounds help combat oxidative stress, a process that can damage cells and contribute to inflammation and liver disease. By neutralizing harmful free radicals, almonds may help protect liver cells from damage. A 2021 clinical trial on patients with coronary artery disease even found that a small dose of almonds (10g/day) helped reduce serum concentrations of liver enzymes, indicating potential liver protection.

Healthy Fats and Fiber

The monounsaturated fats and dietary fiber in almonds play a key role in improving metabolic health, which indirectly benefits the liver. A study published in 2023, based on a meta-analysis, found a significant negative correlation between nut consumption and the risk of NAFLD. This protective effect is likely due to their high fiber content, which can improve gut health, and their unsaturated fats, which support better lipid metabolism in the liver. Maintaining a healthy weight and controlling blood sugar and cholesterol are all critical for preventing or managing fatty liver disease, and almonds can assist with these goals.

Almonds and the Kidneys: A Balanced Perspective

For healthy individuals, almonds can be a valuable part of a kidney-friendly diet. They provide a source of plant-based protein, healthy fats, fiber, and important minerals like magnesium. The antioxidants and anti-inflammatory properties of nuts, including almonds, can help reduce inflammation and oxidative stress, which can slow the progression of chronic kidney disease (CKD). Furthermore, almonds' ability to help manage blood pressure and control blood sugar is crucial, as hypertension and diabetes are major risk factors for kidney failure.

The Potential Downsides: Oxalates and Minerals

While beneficial, almonds are not without their risks, especially for those with compromised kidney function or specific predispositions. Two primary concerns are their high content of oxalates and certain minerals.

Kidney Stone Risk

Almonds are naturally high in oxalates, compounds that can bind with calcium to form calcium oxalate crystals in the urine. In individuals who are susceptible or have a history of kidney stones, excessive almond consumption can increase urinary oxalate levels and raise the risk of forming stones. For most healthy people, moderate intake is unlikely to cause issues, but those at risk must be cautious. Proper hydration and pairing almonds with calcium-rich foods can help mitigate this risk by binding oxalates in the gut before they can be absorbed.

Phosphorus and Potassium

For people with moderate to advanced CKD, managing phosphorus and potassium intake is critical. Almonds are relatively high in both minerals. When kidney function is impaired, the kidneys cannot effectively remove excess phosphorus, leading to high levels that can weaken bones and damage blood vessels. Similarly, high potassium levels can cause heart problems. For this reason, individuals with CKD must control their portion sizes and consult with a renal dietitian to determine a safe amount of almonds to consume. Soaking almonds overnight can help reduce their phosphorus and oxalate content.

Navigating Almond Consumption: Moderation is Paramount

The key to unlocking the health benefits of almonds while avoiding potential risks lies in moderation. For healthy individuals, a small handful (around one ounce or ¼ cup) per day is a reasonable portion. Those with kidney issues, especially later-stage CKD or a history of stones, should be more conservative and seek professional medical advice. Always consider almonds as part of a balanced and varied diet, not as a standalone superfood.

Here are some tips for incorporating almonds safely:

Portion Control: Stick to the recommended 1-ounce serving size, especially if you have CKD or are at risk for kidney stones.
Stay Hydrated: Drinking plenty of water is essential for kidney health and helps flush out oxalates.
Soak Your Almonds: Soaking nuts overnight can reduce the levels of oxalates and phytic acid, improving mineral absorption and potentially benefiting those with kidney concerns.
Diversify Your Nuts: Instead of relying solely on almonds, incorporate other nuts with different nutrient profiles, such as walnuts, which are rich in anti-inflammatory omega-3 fatty acids.
Combine with Calcium: Pairing almonds with calcium-rich foods can help reduce oxalate absorption in the gut.

Almonds vs. Other Nuts: A Comparison for Organ Health


Feature	Almonds	Walnuts	Brazil Nuts	Pistachios
Oxalate Content	High	Lower	Moderate	Moderate
Phosphorus Content	High	Low to moderate	Very High	Low to moderate
Potassium Content	High	High	High	High
Omega-3s	Low	Very High	Moderate	Low
Vitamin E	Very High	Low	Low	Low
Best For Liver	Strong antioxidants, healthy fats	High in omega-3s	Rich in selenium	Healthy fats, inflammation
Caveat for Kidneys	High oxalate, phosphorus	Need moderation for minerals	Very high phosphorus, needs extreme limit	Mineral moderation

Conclusion: The Verdict on Almonds for Liver and Kidney Health

For a healthy individual, moderate consumption of almonds (about a handful per day) can be beneficial for both the liver and kidneys. The antioxidants and healthy fats support liver function and may help prevent conditions like fatty liver disease, while the overall nutrient profile supports general metabolic and cardiovascular health, reducing strain on the kidneys.

However, the high oxalate and mineral content of almonds demands caution for specific populations. Those with a history of calcium oxalate kidney stones, or individuals with moderate to advanced CKD who must restrict phosphorus and potassium, should limit their intake and consult a healthcare professional or renal dietitian. The risks of excessive intake, such as potential kidney stone formation and mineral buildup, underscore that a balanced approach is key. Ultimately, almonds can be a nutritious part of a healthy diet, but personalization based on individual health status is crucial.

Disclaimer: The information provided is for educational purposes only and is not medical advice. Consult a healthcare professional before making significant changes to your diet.

Frequently Asked Questions

Yes, almonds are high in oxalates, which can contribute to the formation of calcium oxalate kidney stones, especially when consumed in large amounts by susceptible individuals. It is recommended to eat them in moderation and ensure adequate hydration.

For most people with healthy kidneys, a portion of about one ounce (a small handful or approximately ¼ cup) per day is considered safe. Those with chronic kidney disease should consult a renal dietitian for personalized advice.

Soaking almonds overnight can help reduce their content of oxalates and phytic acid, which in turn can help lower the absorption of phosphorus. This preparation method may be beneficial for individuals with a history of kidney stones or kidney disease.

Yes, several studies indicate that moderate almond consumption can benefit non-alcoholic fatty liver disease (NAFLD). Their antioxidants, healthy fats, and fiber can help reduce inflammation, combat oxidative stress, and improve overall metabolic health.

Commercially available almond milk is often lower in oxalates than whole almonds. However, some brands are fortified with phosphorus, so it's important to check the nutrition label. For those with CKD, plain, unsweetened almond milk can be a suitable low-phosphorus, low-potassium alternative to dairy milk.

Some clinical trials have found that regular, moderate almond consumption can lead to a reduction in serum liver enzymes, suggesting a protective effect for the liver. However, excessive intake might increase liver fat due to high calorie content.

Yes, while many nuts are healthy in moderation, a variety is recommended. Options like almonds, walnuts, and pistachios can be included with portion control. However, very high-phosphorus nuts like Brazil nuts should be avoided or severely limited, especially with advanced kidney disease.