Health Benefits of Almonds

Reviewed by Kathleen M. Zelman, RD, LD, MPH on November 10, 2022

Nutritional Info

from the WebMD Ingredients Guide
Serving Size 1 Cup
Calories 824
% Daily Value*
Total Fat 73 g
Saturated Fat 6 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 468 mg
Potassium 0 mg
Total Carbohydrate 27 g
Dietary Fiber 16 g
Sugar 7 g
Protein 30 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin C 0%
  • Iron 33%
  • Vitamin B6 0%
  • Magnesium 0%
  • Calcium 37%
  • Vitamin D 0%
  • Cobalamin 0%
  • Vitamin A 0%

People all over the world have been eating almonds for thousands of years. Today, about 80% of all almonds are produced in California, but you will find almonds in foods and even as flavors in drinks all around the world.

If you’re looking for an addition to your diet that packs a healthy punch, a small serving of almonds here and there can make a big difference.

Health Benefits

Almonds pack a dense nutritional punch to benefit you and your body. If you're looking to strengthen your heart, your bones, or even your libido, almonds can help do the trick.

Here are some major health benefits of almonds:

Lower Cholesterol

Eating almonds helps to lower levels of the bad kind of cholesterol, called low-density lipoprotein (LDL), and increase levels of the good kind, high-density lipoprotein (HDL) cholesterol. Almonds also have anti-inflammatory and antioxidant properties to help protect you from heart disease.

Keep a Healthy Weight

Although they contain a high number of calories, almonds can actually help to reduce your risk of weight gain and obesity — as long as you pay attention to portion size. The protein and fiber in the nuts make you feel full faster, so you can better control your calorie intake while still satisfying your hunger..

Lower Blood Pressure

 Almonds can help lower your systolic blood pressure, which offers even more protection against heart disease.

Essential Vitamins, Minerals, and Fiber

Almonds are rich in valuable nutrients for your body, like magnesium, vitamin E, and dietary fiber. A single serving of almonds makes for a nutritious and filling snack.

Stronger Bones

Almonds have calcium and phosphorus, which improve bone health and can protect you from fractures. 

Better Blood Sugar Control

Almonds seem to help curb blood sugar spikes after meals, which is key for people with diabetes.

Better Gut Health

Recent research appears to suggest that almonds can protect the health and immunity of the gastrointestinal (GI) tract. A healthier gut means a better immune system and a stronger body.


Although technically seeds, almonds are considered nuts. Like many nuts, almonds provide plenty of nutrients.

Nutrients per Serving

An ounce of whole almonds contains:

  • Calories: 152
  • Protein: 6 grams
  • Fat: 13 grams
  • Carbohydrates: 6 grams
  • Dietary fiber: 3 grams
  • Sugar: 1 gram

Almonds are also an excellent source of nutrients such as:

Portion Size

It’s easy to eat too many, which could mean you’re getting more calories and fat than you need. A healthy serving is ¼ cup, or about 23 almonds.

How to Prepare Almonds

Almonds are a healthy and delicious snack that can bring some real benefits to your physical health. Because they're so versatile and convenient, it's easy to fit them into your diet. Here are a few ways you can enjoy almonds:

  • Enjoy a serving of raw almonds for a daytime or evening snack
  • Add sliced almonds to your oatmeal or cereal
  • Roast almonds for better texture and flavor

Show Sources

SOURCES: “Almonds All Around The World.” “Benefits In So Many Ways.”

ESHA Research, Inc., Salem, Oregon.

Harvard T.H. Chan School of Public Health: “Almonds.”

Health: “Best and Worst Foods for Sex.”

Healthline: “9 Evidence-Based Health Benefits of Almonds.”

Healthline: “Raw vs Roasted Nuts: Which Is Healthier?.” “4 Key Health Benefits of Almonds.”

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