With their satisfying crunch and plant-based protein, almonds are certainly a healthy, filling snack.
A serving of almonds provides protein, fiber, magnesium and vitamin E, says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor. The nutrients in almonds support heart health, skin health, gut health and more, she says, “so they’re a very healthy nut.”
But some almond varieties can be surprisingly high in sodium or coated in a sugary shell, which makes them delicious — but not quite as good for you. If you want to be a daily almond eater, here’s how to make the healthiest choices.
Is It Healthy to Eat Almonds Every Day?
Just one serving of almonds contains 6 grams of protein and 4 grams of fiber, as TODAY.com explained previously.
That same serving will also provide 20% of your daily magnesium, a mineral that supports heart health and sleep, as well as half of your vitamin E for the day.
So, is it healthy to eat almonds every day?
“Definitely,” Rizzo says.
She ranked them among the healthiest nuts you can eat, as well as the nuts with the most protein, the nuts with the most fiber and the best nuts for weight loss.
But, if you want to make almonds a daily snack, there are a few things to be aware of, Rizzo says.
If You Want to Eat Almonds Daily…
Almonds are a great food choice because they’re packed with filling protein, fiber and healthy fats. They also provide vitamins and minerals you need for overall health.
But keep these tips in mind when eating almonds frequently.
Keep an Eye On Portion Sizes
“As with any nuts,” Rizzo says, “you really just need to be cautious of the serving size.”
A serving of almonds, as with most nuts, is an ounce, which is only about the size of a handful. Because almonds are high in fat, they are also high in calories (an ounce of almonds has about 160 calories).
“If you’re the type of person who grabs three handfuls of nuts, that could be as much as a meal, in terms of the nutrients you’re getting,” Rizzo says.
That’s not an inherently bad thing, but it can make it easy to unintentionally eat more than you realized. So, if you eat almonds frequently, make sure you’re at least aware of what you’re actually eating.
Note the Sodium
Salted nuts are, of course, salty. That means added sodium, which may not be an issue for everyone, but can be a concern for people with high blood pressure or certain heart issues. If you need to watch or limit your sodium intake, you may want to opt for unsalted or lightly salted almonds.
Watch for Added Sugar
Additionally, flavored or coated almonds will often contain added sugar. The same goes for sugary trail mixes.
Generally, experts recommend reducing added sugar whenever possible. So, while flavored almonds are a great option occasionally, it’s best to stick with plain varieties if you want to eat almonds every day. You can add a little extra flavor by making your own trail mix with nutritious ingredients, such as popcorn, whole grain cereal or roasted chickpeas.