So, how many almonds per day do you need to eat to take advantage of the wealth of health-promoting properties that they offer? According to Chaudhry, sticking to around one serving per day—about 1 ounce, or 23 kernels—is a good goal for most people. However, some of the studies discussed above found that eating up to two servings per day could offer even more added benefits.
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.