The Top 7 Science-Backed Benefits Of Almonds & How To Enjoy Them

We reached out to a few experts to learn more about the top science-backed benefits of almonds, plus how they stack up against other nuts.

In terms of appearance, almonds are light brown and oval-shaped, with a smooth outer shell. They have a rich, nutty flavor that lends itself well to a wide range of recipes, adding an extra crunch to salads or bringing a tender texture to baked goods. They also make a healthy snack as is and can be enjoyed roasted, raw, or salted.

Almonds are a great source of healthy fats and contain a hearty chunk of fiber, plant-based protein, vitamins, and minerals in each serving. One ounce, or about 23 kernels (roughly a handful), of almonds provides the following nutrients1:

Compared to other nuts, almonds fall somewhere in the middle in terms of calorie and fat content. Walnuts4, for example, pack about 185 calories and 18.5 grams of fat into each 1-ounce serving. Meanwhile, cashews5 only contain around 155 calories and 12.4 grams of fat per ounce.

Besides the nut's flavor and versatility, there are plenty of reasons to include a handful of almonds in your day. From improving heart health to curbing hunger and ramping up weight loss, almonds have been associated with a long list of health benefits. Read on for a few of the top health perks of almonds:

One study in adults found that snacking on whole roasted almonds daily for six weeks led to a significant reduction in LDL cholesterol levels6 compared to snacking on a less healthy control snack (muffins). Another review concluded that eating around 1.5 ounces of almonds per day could decrease total and LDL cholesterol7, along with several other risk factors for heart disease.

Interestingly, one study showed that eating 2 ounces of almonds per day for 12 weeks could decrease hemoglobin A1c8—a marker of long-term blood sugar control—in adolescents and young adults at risk for diabetes. What's more, a 2023 study found that eating around 1.5 ounces of almonds daily enhanced insulin sensitivity9, which could improve the body's ability to use insulin to manage blood sugar levels.

One analysis of 28 studies found that almond consumption could be linked to reductions in both body weight10 and fat mass. In another study, eating almonds as a midmorning snack increased subjective feelings of satiety11 compared to not eating a snack. Not only that, but participants consumed the same amount of calories throughout the day, regardless of whether they ate 1 or 1.5 ounces of almonds.

Research suggests that regularly snacking on nuts could even help ward off heart disease. According to one review, increased consumption of nuts was associated with a reduced risk of total cardiovascular disease12 and coronary heart disease. In another analysis, researchers concluded that eating more nuts could also be tied to a lower risk of developing and dying from heart disease13.

One study found that eating almonds could improve antioxidant levels16 in the blood while also reinforcing the body's antioxidant defense system. A 2018 animal study also showed that supplementing with almonds could help delay or prevent memory problems17 in rats, thanks to their potent antioxidant properties.

A review published in Nutrients reported that almonds can support the health of the gut microbiome19 by increasing the diversity and richness of microflora, improving the ratio of beneficial bacteria to harmful bacteria and bumping up the concentration of gut-healthy compounds. Similarly, one study showed that snacking on 2 ounces of almonds per day improved the diversity20 and composition of the gut flora in college students.

Almonds can supply many of the nutrients needed to help maintain healthy bones21, including calcium, magnesium, and phosphorus. According to one older study, almonds can reduce the formation of osteoclasts22—a type of cell that breaks down bone tissue—by 20%, which could contribute to their bone-boosting benefits. However, more high-quality, recent research is needed.

Nevertheless, it's a good idea to keep your portion sizes in check, especially if you're looking to lose weight. "While almonds are quite filling, they are also an energy-dense food, so it's worth being mindful of serving size unless you are extremely active or have high energy needs," says Nielsen.

Almond butter can bring a rich flavor and creamy consistency to desserts, dressings, and dips alike. Almond butter boasts a similar set of vitamins and minerals as raw almonds and is a great source of healthy fats23. However, keep in mind that nut butter is also quite calorie-dense, so stick to a single serving (about 2 tablespoons) at a time.

If almonds aren't your favorite, there are plenty of other nutritious nuts to choose from. Here's a look at how almonds compare to other popular options:

Keep in mind that almonds can go rancid, so be sure to check for signs of spoilage before you chow down. Dark specks of mold, an unpleasant smell, and a bitter taste are a few signs that your bag of almonds might be past its prime.

Almonds are jam-packed with nutrients and might even offer a few big health benefits, especially for your heart, gut, and waistline. Plus, they have a unique taste and texture that works well in a variety of recipes. Grab a handful of almonds for a healthy, high-protein snack or slather a spoonful of almond butter onto toast, fresh fruit, or your favorite baked goods and enjoy.