How Many Almonds Should You Eat in a Day for Good Health – Weight Loss & Its Side Effects

Many of us already heard how beneficial are almonds for us. They offer you a decent amount of fiber and protein. Almonds are loaded with many crucial nutrients. It helps you to guard against many harmful diseases. You can easily pack and carry almonds around as a healthy snack.

Now, Let’s come to the question.

  • how many almonds should you eat in a day for good health?

I was planning to write about this because it always gets left behind in the crowd.

The other common questions about almonds consumption are following:-

  • What are the side effects of eating almonds daily?
  • What are the health benefits of eating almonds every day?
  •  Are almonds good for weight loss?

If you continue to read this article, you will find the answers to questions I mentioned in the above line and article title.

I’m going to start with the first question, that is also mentioned in the headline of the article:-
  • How many almonds should you consume every day to get significant health benefits of it?

The recommended intake of almonds will help you to avoid the side effects.

How Many Almonds Should You Eat a Day

side effects of eating almonds daily

It is hard to understand and claim that you eat 3 or 4 ounces a day. I don’t want to claim something like that but If we want a good answer then we should ask the experts.

Who can be the better expert than the Almonds Website?

According to Almonds.comYou can eat one ounce which is 23 almonds on a daily basis. It is an easy strategy to add numerous important nutrients into your diet routine.

If you follow Nutsforlife for healthy handful logo design then they suggest 30 g of nuts that is equal to 20 almonds to eat to get the benefits of eating almonds every day.

Eating Almonds Give You Many Vital Nutrients

Adding almonds to your diet plan can provide many essential nutrients that will help you stay healthy.

Almonds contain the decent amount of nutrients such as fiber, protein, vitamin E, potassium, magnesium, and calcium.

Vitamin E is one of the most powerful natural antioxidants. It protects against free radicals, heart disease, some types of cancer and also improves your immune system.

Amount of Carbs, Fat and Protein in Almonds

According to United States Department of Agriculture(USDA),

In 1 Ounce almonds, There are 164 calories, 14.36g Fat (73%), 5.6g Carbs (14%) and 6.03g Protein (13%).

Are Almonds Good for Weight Loss?

Almonds are good for controlling your weight. Almonds have all important components that need for healthy weight loss such as fiber, protein, and healthy fat content.

The healthy fat in almonds helps you to give a feeling of fullness throughout the day. It also helps in maintaining weight by reducing the desire of eating, which results eating too much to cause weight gain.

Almond also have monounsaturated fats and polyunsaturated fats. It helps reduce LDL (The Bad cholesterol) in our bodies.

What are the Benefits of Eating Almonds in the Morning

According to Mapi Website, a Perfect method to consume almonds is to soak almonds overnight and remove the skin of almonds in the morning. You can mix those almonds with raisins and dates, which also decreases Pitta aggravation in the blood.

You can eat 10 almonds in the morning hours and  10 almonds in an evening.

It is suggested that almonds should not be consumed by themselves on an empty stomach but often combined with additional foods like milk, vegetables or grains, to prevent Pitta imbalance.

Side Effects: Is Eating Too Many Almonds Bad for Your Health?


1) Weight Gain

Almonds can also cause weight gain. Consuming almonds in large amount can result in gaining weight. The Suggested amount of almonds is 1 ounce that is 23 almonds, which contains 164 calories and 14.36g of fat.

In case you eat around 4 or 5-ounce almonds daily without maintaining your diet plan in accordance of calories your body requires each day can make your weight gain.(3)(7)

2) Drug Interactions

Almonds are high in manganese. If you eat far too many almonds, especially already having rich manganese diet, this may possibly induce drug interactions.

Excessive amounts of manganese in your blood can get in the way with some antipsychotic drugs, and also antacids, laxatives, blood pressure medications and certain antibiotics.(7)(8)

3) Side Effect of Almonds as Too Much Vitamin E

Almonds are very nutritious for your body. It is good to add almonds into your diet plan. It gives you many crucial nutrients including vitamin E, which also gives antioxidant safety.

Eating 1 ounce of almonds give you 7.4 mg vitamin E. You need 15 mg Vitamin E on a daily basis.

It will take a large number of almonds to climb the higher limit of 1,000 mg per day (Vitamin E intake upper limit). However, it is achievable if you are consuming vitamin E rich foods along with almonds.

According to Drugs.com “Overdose of Vitamin E symptoms may result stomach pain, nausea, diarrhea, dizziness, headache, tiredness, blurred vision, or tiredness”.

4) Other Side Effects of Almonds

Almonds have oxalates. Excess oxalates can trigger crystallization, which can cause a variety of different problems.

Those, who are suffering from problems of kidney or gallbladder should stay away from almonds consumption.(9)



It is clear for you to understand how many almonds should you eat in a day and what are the benefits of eating almonds on a regular basis.

Eating almonds daily can help you get many benefits along with controlling your weight. Then again, Eating too many almonds can cause several side effects.

I hope you enjoyed.

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Have a nice day :).


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