Almonds (Prunus dulcis)

Creator: Superfoods Advisor Editors
Published: 2026-07-03T00:00:00.000Z

Prunus dulcis · also known as sweet almond, Amygdalus communis, badam

By Superfoods Advisor Editors·July 3, 2026

Almonds benefits and nutrition: what trials show for LDL cholesterol, blood sugar and weight, plus serving size, vitamin E, oxalate and allergy risks.

Almonds (Prunus dulcis, also called sweet almonds or badam) are tree nuts rich in vitamin E, magnesium, fiber and monounsaturated fat. A 28 g serving, about 23 almonds, supplies roughly 167 kcal and 6 g of protein. Their best-supported benefit is a modest drop in LDL cholesterol, seen in a meta-analysis of 15 randomized trials.

The tree is native to the Middle East and South Asia, and cultivation in the Fertile Crescent goes back several thousand years. Trade spread almonds into the Mediterranean basin, where they became a staple of Levantine, Persian and later European cooking. California now grows most of the commercial supply, followed by Spain, Iran, Morocco and Australia. Ayurveda and Unani medicine used almonds for memory, reproductive health and vitality; controlled trials have tested only some of those uses.

Evidence at a glance

Evidence:ModerateCardiovascular Risk Reduction
Evidence:PreliminaryGlycemic Control and Insulin Sensitivity
Evidence:ModerateBody Weight and Satiety
Evidence:LimitedCognitive Function

How we grade evidence

Active Compounds

The nutritional and bioactive profile of almonds is unusually diverse for a single food:

Vitamin E (alpha-tocopherol): Almonds are among the richest dietary sources, providing approximately 23.9 mg per 100 g of dry-roasted almonds — about 160% of the US Daily Value (USDA FoodData Central). Alpha-tocopherol is the primary lipid-soluble antioxidant protecting cell membranes from oxidative damage.
Monounsaturated fatty acids (MUFAs): Oleic acid (18:1n-9) makes up about 62% of the total fat in dry-roasted almonds (USDA FoodData Central), making it the dominant fatty acid, as in olive oil. MUFAs are associated with favorable LDL-cholesterol profiles.
Fiber: Approximately 10.9 g per 100 g (dry-roasted; USDA FoodData Central), concentrated in the brown skin (seed coat) and the cell walls of the kernel. In a small 6-week trial in 48 healthy adults, roasted almonds and almond skins both increased fecal bifidobacteria and lactobacilli, which suggests prebiotic effects (Liu et al., 2014, Anaerobe).
Magnesium: At ~279 mg per 100 g (dry-roasted), almonds provide about 66% DV (USDA FoodData Central). Magnesium is a cofactor in more than 300 enzyme systems, including those for energy production and blood glucose control (NIH Office of Dietary Supplements).
Polyphenols: The brown skin contains flavonoids (catechin, epicatechin, kaempferol) and phenolic acids concentrated in the testa. Blanching and skin removal consistently reduce almond polyphenol content (Bolling, 2017).
Plant sterols: Beta-sitosterol (about 122 mg/100 g dry-roasted; USDA FoodData Central) competitively inhibits intestinal cholesterol absorption.
Arginine: A conditionally essential amino acid serving as substrate for endothelial nitric oxide synthase, relevant to vascular tone.

Nutritional Profile

Per 100 g dry-roasted almonds (USDA FoodData Central, SR Legacy):

Nutrient	Amount	% DV
Energy	598 kcal	—
Protein	21.0 g	—
Total fat	52.5 g	—
— Saturated fat	4.0 g	—
— Monounsaturated fat	33.0 g	—
— Polyunsaturated fat	13.0 g	—
Carbohydrate	21.0 g	—
Dietary fiber	10.9 g	—
Total sugars	4.9 g	—
Vitamin E	23.9 mg	159%
Magnesium	279 mg	66%
Calcium	268 mg	21%
Phosphorus	471 mg	38%
Potassium	713 mg	15%
Riboflavin (B2)	1.2 mg	92%
Iron	3.7 mg	21%

Evidence for Purported Benefits

Cardiovascular Risk Reduction

Evidence:Moderate A meta-analysis of 15 RCTs and a feeding study show modest LDL reductions; trials vary considerably.

A 2019 meta-analysis of 15 randomized controlled trials (Lee-Bravatti et al., 2019, Advances in Nutrition, 534 participants) found that almond consumption reduced total cholesterol (net change −10.69 mg/dL), LDL-cholesterol (−5.83 mg/dL), apolipoprotein B, and body weight compared with control diets. HDL-cholesterol fell slightly (−1.26 mg/dL), and triglycerides, systolic blood pressure, and C-reactive protein did not differ. Effect sizes were modest, and the authors noted substantial heterogeneity between trials. The proposed mechanisms include MUFA-driven displacement of dietary saturated fat, plant-sterol-mediated inhibition of cholesterol absorption, and antioxidant protection of LDL particles by vitamin E.

In a randomized crossover feeding study by Sabaté et al. (2003, American Journal of Clinical Nutrition), 25 healthy and mildly hypercholesterolemic adults ate each of three diets for four weeks. Compared with a Step I diet, the diet in which almonds supplied 20% of energy (about 68 g/day) reduced LDL-cholesterol by 7.0% and the LDL:HDL ratio by 8.8%.

Glycemic Control and Insulin Sensitivity

Evidence:Preliminary One small meal test and one uncontrolled 24-week study in type 2 diabetes.

Almonds contain little digestible carbohydrate, and their fiber, protein, and fat may blunt the glucose response to a meal they are eaten with. In a small meal-test study (Jenkins et al., 2006, Journal of Nutrition, 15 healthy adults), a carbohydrate-matched meal of almonds with white bread had a glycemic index of about 55, against 100 for the white-bread reference meal. A 24-week pre-post study by Gulati et al. (2017, Metabolic Syndrome and Related Disorders) in Asian Indians with type 2 diabetes, in which raw almonds supplied 20% of energy intake, reported improvements in HbA1c, total and LDL-cholesterol, triglycerides, waist circumference, and hs-CRP. The study had no parallel control group, so larger randomized trials are needed to confirm the size of the effect.

Body Weight and Satiety

Evidence:Moderate RCTs consistently show no weight gain with almonds; long-term data are sparser.

Despite their caloric density, almonds did not cause weight gain in randomized trials; in the Lee-Bravatti meta-analysis, almond groups lost slightly more weight than controls (net −1.39 kg) (Lee-Bravatti et al., 2019). In a 23-week crossover study in 20 women (Hollis & Mattes, 2007, British Journal of Nutrition), adding a daily 1,440 kJ (about 344 kcal) serving of almonds for 10 weeks did not change body weight, largely because participants compensated by eating less from other sources; the researchers also documented incomplete absorption of energy from the almonds. Part of this effect is attributed to the physical structure of almonds: chewing ruptures only the cells at the fractured surface, and intact almond cells with their fat still enclosed have been found in human stool (Ellis et al., 2004).

Cognitive Function

Evidence:Limited Few small human trials, and results conflict: one null crossover trial, one industry-funded open-label trial reporting benefit.

Human trials are few and disagree. In a 5-month randomized crossover trial in 43 overweight or obese adults with prediabetes, 50 g/day of almonds did not change cognitive performance or cerebral blood flow, consistent with earlier null trials in healthier populations (Adams et al., 2026). An open-label 24-week trial in 60 Asian Indian adults with prediabetes, funded by the Almond Board of California, reported improvements in executive function and processing speed (Gulati et al., 2026). These results do not establish a cognitive benefit.

Typical Use and Preparation

Almonds in the shell, cracked open, shelled and blanched Photo: Ivar Leidus, CC BY-SA 4.0, via Wikimedia Commons

Raw almonds are consumed whole as a snack, sliced into salads, ground into almond flour for baking, or processed into almond butter. Almond milk is produced by blending soaked almonds with water and straining the solids; note that commercial almond milk typically contains only a small proportion of almonds by weight, substantially diluting the nutritional profile compared to whole nuts.

Blanching (brief immersion in boiling water followed by skin removal) eliminates the testa and with it much of the polyphenol content. Roasting has had inconsistent effects on almond polyphenols across studies (Bolling, 2017); high-heat roasting may generate Maillard products and accelerate lipid oxidation.

A standard serving is 28 g (approximately 23 whole almonds), providing about 167 kcal dry-roasted.

Almond milk and almond butter turn up in several of the superfood smoothie recipes, and whole almonds are one of the nuts covered in the guide to foods for heart health.

Safety, Interactions, and Contraindications

Tree nut allergy: Almond is one of the tree nuts more likely to trigger allergy. Reactions range from mild oral symptoms to anaphylaxis. Recognized almond allergens include a lipid transfer protein (Pru du 3, related to the peach allergen Pru p 3), a profilin (Pru du 4), and the seed-storage protein prunin (Pru du 6) (Zhang et al., 2020). Individuals with known tree nut allergy should avoid almonds unless confirmed safe under clinical supervision.

Oxalate content: Almonds are relatively high in oxalate. In a small study of seven healthy volunteers, eating 150 g of almonds consistently raised 24-hour urinary oxalate (De Mul et al., 2025), and oxalate nephropathy has been reported in a woman eating five handfuls of almonds and six tablespoons of chia seeds daily (Garland et al., 2020). Individuals with a history of calcium-oxalate kidney stones should discuss a suitable intake with their clinician.

Caloric density: At approximately 600 kcal/100 g, almonds can contribute meaningfully to excess energy intake if portion control is not observed.

Bitter almonds: Wild or bitter almonds (Prunus dulcis var. amara) contain amygdalin, a cyanogenic glycoside that releases hydrogen cyanide upon enzymatic hydrolysis. Commercial California varieties are nonbitter and contain only trace amygdalin, roughly 600 times less on average than bitter almonds (Lee et al., 2013). Eating bitter almonds has caused serious cyanide poisoning (Arabizadeh et al., 2024).

Frequently Asked Questions

Are almonds good for you?

For most people, yes, in normal portions. Almonds supply vitamin E, magnesium, fiber, protein and mostly monounsaturated fat. In a meta-analysis of 15 randomized trials, eating almonds modestly lowered total and LDL cholesterol and did not cause weight gain. The main exceptions are people with a tree nut allergy and people advised to limit oxalate.

How many almonds should you eat per day?

A standard serving is 28 g, about 23 almonds, which provides around 167 kcal. Cholesterol trials used larger amounts: in one feeding study almonds supplied 20% of energy, about 68 g a day. No official upper limit exists. Because of their calorie density and oxalate content, people with kidney stones or calorie targets should agree on an amount with a clinician or dietitian.

Do almonds have protein?

Yes. Dry-roasted almonds contain about 21 g of protein per 100 g, or roughly 6 g in a 28 g handful. That is a useful amount for a snack, though less than peanuts (about 26 g per 100 g). Almonds also contain arginine, the amino acid the body uses to make nitric oxide in blood vessel walls.

Are almonds good for people with diabetes?

The evidence is preliminary. In a small meal test, adding almonds to white bread lowered the meal’s glycemic index from 100 to about 55. A 24-week study in adults with type 2 diabetes reported better HbA1c and cholesterol, but it had no control group. Almonds can fit a diabetes eating plan; they do not replace treatment.

Which is better, almonds or walnuts?

Neither is better overall; they differ. Almonds have more vitamin E (23.9 mg per 100 g), magnesium and fiber. Walnuts are the richest nut source of the plant omega-3 ALA, at about 9 g per 100 g, which almonds barely contain. Both have lowered LDL cholesterol in randomized trials, so rotating the two is a reasonable choice.

Are almonds a tree nut?

Botanically, an almond is the seed of a stone fruit related to the peach, but for food labeling and allergy purposes almonds are classed as tree nuts. People with a diagnosed tree nut allergy should avoid them unless an allergist has confirmed they are safe. Almond allergens include proteins related to peach allergens.

References

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