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3 Surprising Health Benefits of Almonds You Might Not Know

With 6g of plant-based protein, 4g of fiber, 13g of healthy unsaturated fats (only 1g of saturated fat), and a rich source of Vitamin E, almonds can play a key role in a healthy diet.

8/20/2025

Almonds with honey and lemons

Health Benefits of Almonds: The Perfect Functional Food

As demand for functional foods continues to rise, almonds’ powerful nutrients offer appealing benefits to health and wellness-focused snackers. With 6g of plant-based protein and 4g of fiber, almonds are the tree nut that has it all, especially when it comes to health and nutrition benefits. Almonds are among the nuts lowest in saturated fat.1 In fact, one serving of almonds has 13g of the “healthy fats,” monounsaturated fat and polyunsaturated fat, and only 1g of saturated fat, The nutritional benefits of almonds don’t stop there; almonds are an excellent source of Vitamin E and Magnesium.

  1. One serving of almonds contains 50% of the Daily Value of Vitamin E, which supports skin health by helping to protect skin cells from the damaging effects of free radicals caused by pollution, UV rays, and other factors. One serving of almonds also provides 20% of your daily dose of magnesium, which can help support immunity.
  2. Nearly three decades of research support the role of almonds in a heart-healthy diet. Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
  3. Almond consumption may also benefit gut health. A new comprehensive review2 found that almonds act as potential prebiotics, a food source that promotes the growth of beneficial gut bacteria and supports a healthy gut microbiome. Also, a clinical study3 from King’s College London found that consuming almonds significantly increased butyrate, a specific microbiota product that may play a role in multiple processes related to human health. The main limitation of this trial is the sex distribution, which is predominantly female (86.2%) and young (27.5 ± 6.2 y), and therefore the results are not representative of male and older populations.3

Click here to learn more about the other health benefits of almonds, or check out this Almond Head-to-Toe Health Benefits Infographic, a quick guide on almond nutrients and promising research areas.

How Many Almonds Should You Eat in a Day?

The Dietary Guidelines for Americans recommends eating one ounce (about 23 almonds) four to six times per week to take advantage of their unique nutrient package. Recently, the world’s leading health and nutrition researchers found that over 30 years of research demonstrates that eating more almonds (50g or more a day, or nearly two servings) may lead to slight weight loss. 

Click here to learn more about how eating almonds affect the cardiovascular system (which includes our heart and blood vessels) and metabolism (how the body breaks down food).

Almonds have over 200 peer-reviewed publications on their nutrition profile and health benefits. Research from top scientists and universities globally has uncovered that almonds may help support heart health, gut health, weight management, skin health, exercise recovery and more.

From the Orchard

Almonds fit into simple, sustainable lifestyles as a responsibly grown food and ingredient with years of research and proven farming techniques by California almond farmers. 

Learn more about everything you get with a handful of almonds, including benefits for health and nutrition as well as regenerative agriculture practices and climate smart solutions.

Almonds in Action

Almonds pack a nutritional punch in many forms. Try these almond recipes to enjoy the health benefits of almonds, whether you’re making a gluten-free snack with almond flour or a refreshing almond milk drink.

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Robust Raspberry Almond Smoothie

Let this crisp and fruity drink give you a smart morning start, or act as an afternoon snack to keep hunger at bay. With every sip, you'll enjoy the smooth taste of almond butter, almond milk, frozen raspberries, and a touch of honey.

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Gluten-Free Almond Brownies

This easy gluten-free snack recipe uses almond flour, a nutritious option for gluten-free baking In addition to providing fiber, calcium, iron and protein, almond flour is an excellent source of Vitamin E and a good source of magnesium. 

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Maple Baked Salmon with Chopped Almonds2.jpg
Maple Baked Salmon with Chopped Almonds

Try almonds in savory foods, too. This mealtime staple salmon recipe gets a nutritious boost from crunchy chopped almonds.

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  1. Almond Board of California. Nutrient Comparison Chart for Tree Nuts. Almond Board of California. 2021.
  2. Tahiri M and Gilbert JA. Examining the potential prebiotic effect of almonds. Journal of Applied Microbiology. 2025 Apr;136(4): lxaf078. doi.org/10.1093/jambio/lxaf078
  3. Creedon, A. C., Dimidi, E., Hung, E. S., Rossi, M., Probert, C., Grassby, T., Miguens-Blanco, J., Marchesi, J. R., Scott,S. M., Berry, S. E., & Whelan, K. (2022). The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology and gastrointestinal symptoms: a randomized controlled trial and mastication study. American Journal of Clinical Nutrition, nqac265. https://doi.org/10.1093/ajcn/nqac265

Topics: Health & Wellness