How Many Almonds Should You Eat In A Day?

It’s often asked how many Almonds can you eat in a day. Of course, Almonds are healthy nuts, full of good fats, proteins, fibers & Vitamin E and it also serves as a delicious snack. But it’s also worth noting that eating too many Almonds can have side effects.

In this article, we’ve covered the exact amount of Almonds you should eat in a day for optimum nutrition & also discussed a few more things like benefits of soaked almonds, health benefits & risks of Almonds.

How Many Almonds Should You Eat In a Day?

A few almonds now and then can keep you filled for long periods of time, also reducing cravings. So, How many Almonds should you eat per day?, Almost everyone has a similar point of view.

Most experts suggest eating ~ 23 Almonds every day. 

According to Nuts For Life’s Healthy Handful Daily Guide, they suggest 30 grams or ~ 20 Almonds a day, which is almost the same as ~ 23 Almonds a day recommended by other experts.

We do recommend adding other Nuts like Cashews, Brazil Nuts, etc. to your daily diet as well. It’s best to add various nutrient sources to your diet rather than depending on just one.

The Right Time to Eat Almonds

There’s no prescribed time when you should eat almonds, and they’re good to have any time you wish to. But, If you’re eating Almonds for weight management, or it’s any other specific benefit, Timing may play a role –

▪ If you’re consuming Almonds just for its health benefits for your heart, you can incorporate them in your diet at any time of the day.

▪For Weight Management, it’s best to keep Almonds handy & pop one or two each time you crave a snack. It’ll make you feel full for long periods of time.

▪ For boosting athletic performance, it’s suggested to eat a handful of Almonds after each workout session. That is, if you’re working out in the morning, eat a handful after your morning exercise, same goes for evenings.

▪ Eating a few Almonds before going to bed can help you sleep better. Almonds contain a significant amount of magnesium which induces sleep & improves overall sleep quality.

▪ If you have diabetes, eating almonds at night, right before bedtime can help you control blood sugar levels.

Are Soaked Almonds Better than Raw Almonds?

Often people ask if Soaked Almonds are better than Raw almonds. So, let’s get straight to the point. Even though Raw Almonds are healthy as well, Soaked almonds tend to be a healthier option.

Why? You ask? Tannin is the answer. The brown peel of Almonds contains Tannin, which inhibits nutrient absorption. Once you soak the Almonds, the brown skin can be easily peeled off, ensuring easy nutrient absorption.

How to Soak Almonds?

Soak a handful of Almonds in half cup water. Cover the cup & let it stay for 7-8 hours. After that, drain the water, peel off the brown skin & enjoy those delicious Almonds!

If you intend to soak once & keep eating for a more extended period, we recommend storing them in a plastic container & not stock for more than a week.

Health Benefits of Soaked Almonds

Well, Tannin wasn’t the only reason soaked almonds are healthier, there’s a lot more to it. –

▪ Digestion – Soaked Almonds release lipase, that helps in the natural absorption of fats.

▪ Weight Loss – The monosaturated fats curbs appetite. So eating a few soaked Almonds will make you feel full longer.

▪ Heart Health Benefits – Soaked almonds curb low-density lipoprotein (bad cholesterol) & provide with high-density lipoprotein (good cholesterol).

▪ Cancer – Almonds contain Vitamin B17, vital for fighting cancer. It also includes Flavonoid, that suppresses tumor growth.

▪ Pregnancy – Soaked Almonds contain folic acids, which helps in reducing congenital disabilities.

FYI, these health benefits are those exclusive to Soaked Almonds. There are a lot more health benefits related to Almonds, in general.


Health Benefits of Almonds

According to MedicalNewsToday’s article on Health Benefits of Almonds, there are several potential Health Benefits, some of them are listed below –

▪ Almonds for Cholesterol

As we’ve previously mentioned, Almonds curb bad cholesterol & help with good cholesterol.

A Study by Journal of the American Dietetic Association suggests that Almonds increase Vitamin E levels in red blood cells & plasma, and also lower cholesterol levels.

“Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol. Eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy.” – Ella Haddad, Study’s Author.

You can find resources related to the original study by the Journal of the American Dietetic Association here.

▪ Almonds for Cancer

There have been studies looking into nut consumption & cancer risk. The studies concluded that individuals who consumed higher quantities of nuts had 2-3 times fewer chances of breast cancer.

You can find the resources related to the original study by Gynecologic and Obstetric Investigation here.

▪ Almonds for Heart

Almonds are often linked with improvement in levels of blood lipids & being good for overall heart health. There is some evidence that consuming Almonds can protect from heart diseases.

In this Study, published in 2014, scientists found that Almonds significantly increase the number of antioxidants in the bloodstream & reduce blood pressure.

This Study also adds weight to the theory that Mediterranean diets, that have lots of nuts have a lot of health benefits.

▪ Almonds for Diabetes

Almonds have high magnesium levels, that helps in keeping blood sugar levels under control.

In a recent study, it was observed that almost a third of people with type-2 diabetes have low magnesium levels.

In another study, researchers found that people with type-2 diabetes taking magnesium supplements saw improvements in insulin sensitivity.

▪ Almonds for Weight Management

Almonds have low carbohydrate value, but high protein & fiber value. It can help people feel full for long periods & reduce calorie intake.


Continue Reading Full List of Health Benefits of Almonds [Evidence Based].

Side Effects of Almonds

Don’t get us wrong, Almonds are very nutritious, but eating a lot too many can lead to adverse effects.

▪ Nausea & Vomiting

▪ Stomach Pain/Cramps

▪ Diarrhea

▪ Problem in Swallowing

▪ Difficulty in Breathing

▪ Itching

Wild Almonds & a few other types of Almonds are mildly toxic. If you’re allergic to Almonds, it’s better if you avoid them.


It’s healthy to include Almonds in your daily diet, raw or soaked. Almonds have a very high nutritional value & provide us with lots of proteins, fibers & omega three fats.

It’s okay if we eat them in moderation, and not snack on them.

Eating ~ 23 Almonds a day will provide your body with optimum nutrition, You can eat less if you wish to, but be sure not to go over 23.



Featured Image Credits – Unsplash/Chuttersnap

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