Key Points

  • Almonds are a powerhouse snack full of nutrients—like fiber, healthy fats, and antioxidants—that can boost heart health, improve digestion, and help protect against health issues.
  • Almonds are rich in antioxidants and anti-inflammatory nutrients that may reduce the risk of chronic diseases.
  • You can enjoy almonds in many easy ways, like adding them to oatmeal, salads, smoothies, or eating them on their own as a snack.

You’d be hard-pressed to find a more versatile nut than the almond. It can be a nutritious snack, then there is almond butter, flour, milk, and more. But there’s more to this mighty nut than that—the benefits of eating almonds are many. They are nutritional powerhouses that can and should be consumed daily. While similar in fat content to other nuts, like macadamia, almonds are slightly lower in carbohydrates. They’re also an excellent source of plant protein, and naturally free of cholesterol and gluten, making them a great choice for just about any dietary preference or health plan. We spoke to two nutritionists to learn more about the health benefits you can get from eating almonds. 

  • Lauren Manaker, MS, RDN, LD, CLEC, registered dietitian at Nutrition Now Counseling 
  • Toby Amidor, MS, RD, award-winning nutrition expert and Wall Street Journal bestselling author of Health Shots

The Benefits of Almonds

From promoting hearth health to nourishing the skin, these are some of the biggest health benefits you can get from eating almonds:

Heart Health 

Almonds are highly fatty, which is one of their superpowers. They are high in monounsaturated fats that help maintain healthy cholesterol levels and promote overall heart health, says registered dietitian Lauren Manaker. Monounsaturated fats can help reduce LDL, also known as the “bad” cholesterol, and increase HDL, or the “good” cholesterol, which lowers your risk of heart disease and stroke. 

Additionally, they’re rich in antioxidants like Vitamin E and flavonoids, which promote cell renewal and cardiovascular health.

Weight Management 

The protein, fiber, and fat content of these nutrient-dense nuts is going to keep you feeling full for a while, which can curb food cravings and aid in weight management, according to Toby Amidor, MS, RD, an award-winning nutrition expert and bestselling author of Health Shots. Additionally, she points to a 2025 peer-reviewed consensus paper, where a group of world-leading nutrition scientists and physicians analyzed the body of research on almonds and found that consuming almonds regularly can help with weight management and weight loss. In particular, research found that eating at least 50 grams of almonds per day can help some individuals lose weight (that’s about two small handfuls).

Nutrition
One serving of almonds equals 1 ounce, or about 23 raw almonds (you can think of it as one small handful), and contains 6 grams of protein, 4 grams of fiber, and 13 grams of unsaturated fat with only 1 gram of saturated fat. Additionally, it delivers 15 essential nutrients, including 77 milligrams of vitamin E (50 percent DV), 76 milligrams of calcium (6 percent DV), 208 milligrams of potassium (4 percent DV), and 77 milligrams of magnesium (20 percent DV).

Brain Function

Almonds are rich in Riboflavin and L-carnitine, nutrients which, according to Manaker, may support brain health and reduce cognitive decline. In fact, a 2024 study showed that older adults who regularly consumed a higher amount of nuts like almonds (more than 11 grams a day) had significantly lower chances of cognitive impairment.

Gut Health

Snacking on almonds can also have positive effects on your microbiome, which in turn promotes gut health and can stave off intestinal disease like IBS. The 2025 peer-reviewed consensus paper highlighted several studies that showed almonds can promote the growth of beneficial gut bacteria, including Roseburia, Ruminococcus, Eubacterium, Lachnospira, and others.

Skin Health 

Almonds are rich in vitamin E, a powerful antioxidant that helps to protect the skin from damage caused by free radicals, says Manaker. “Not to mention, the healthy fats in almonds nourish the skin, keeping it hydrated and maintaining its elasticity. Research suggests that eating almonds may help improve skin health, particularly reducing wrinkles and improving skin tone. A study from UC Davis found that postmenopausal women who ate two servings of almonds daily saw noticeable skin improvements over 24 weeks,” she adds, noting that while promising, more research is needed to understand the long-term effects and how these skin health effects of almonds may apply to other groups.

Muscle Recovery

Manaker notes that almonds have also been shown to have positive effects on muscle recovery after exercise, pointing to a recent study out of San Diego State University and King’s College London. Researchers had 26 healthy adults run downhill for 30 minutes, which can cause muscle damage. For 8 weeks before testing, half of the group ate 2 ounces of almonds each day, while the other half ate the same number of calories in pretzels. After the run, the almond group showed less muscle damage, felt less pain, and maintained more muscle strength compared to the pretzel group, she explains.

The Best Way To Eat Almonds 

There are plenty of almond snacks and products to choose from at the grocery store. From raw and roasted almonds to almond milk, yogurt, butter, and flour. And while all forms will deliver health benefits, Manaker recommends choosing raw whole almonds for the biggest positive impact on your health. “Raw almonds retain the most nutrients, as roasting can slightly reduce their vitamin content. However, roasted almonds are still a nutritious option and often preferred for their flavor.”

Even better? Sprouted almonds, which offer even greater benefits. “Sprouting involves soaking the almonds in water, which can enhance their digestibility and increase the availability of certain nutrients, such as vitamin E and antioxidants. This process reduces phytic acid, a compound that can inhibit nutrient absorption, making sprouted almonds a popular choice for those seeking to maximize their health benefits,” says Manaker.

What About Almond Milk?

Unfortunately, while it’s an excellent alternative to regular milk and a good option for those avoiding lactose, almond milk is nutritionally inferior to other almond products. “Almonds lose some of the nutrients during processing, so the fiber, protein, and healthy fats present in whole almonds are significantly reduced in almond milk,” says Manaker.