Unwanted Side Effects of Eating Too Many Almonds
Diet & NutritionFood & Ingredients
Explore This Topic

2 Unwanted Side Effects of Eating Too Many Almonds

2 Unwanted Side Effects of Eating Too Many Almonds
Serghei Starus / EyeEm/EyeEm/GettyImages
By
Updated on July 31, 2025
by

Almonds provide crunch and flavor and are great for a snack on the go. You can also add almonds to salads, trail mixes, and other dishes. Small quantities of almonds usually fit well into most diets, but eating too many may cause side effects. Understanding the risks can help you appropriately plan your diet, reap the benefits of almonds, and avoid the pitfalls.

Here are the potential side effects of eating too many almonds.

You May Gain Weight

Eating a large quantity of almonds can trigger weight gain. The recommended serving of raw almonds is about 1 ounce, which is about 23 kernels. These nuts are high in calories and fat, providing 166 calories and 14 grams of fat per ounce.

The extra fat and calories can add up quickly.

The issue with fat is that it's a concentrated source of calories. One gram of fat contains 9 calories, while 1 gram of carbohydrate or protein contains only 4 calories.

 Even though the fat in almonds is primarily healthy fats, eating 3 ounces of almonds introduces 42 grams of fat into your diet.

So those 42 grams of fat in your 3-ounce serving of almonds contain 378 calories, and on a 2000-calorie diet, that's nearly 20 percent of your daily calorie needs. It's generally recommended that you limit your fat consumption to 20 to 35 percent of your daily calories, or 44 to 78 grams on a 2,000-calorie diet, to keep calories in check and reduce your risk of weight gain.

You Might Get Gastrointestinal Problems

One ounce of almonds contains 3.1 grams of fiber, an amount that contributes to the quantity you need each day — 21 to 38 grams — to prevent diarrhea and constipation.

However, eating too many almonds can actually cause diarrhea and abdominal bloating if your body is not used to processing large amounts of fiber. It’s better instead to slowly increase the amount of almonds you are eating if you experience GI problems with this food but want to include more nuts in your diet. If you consume a lot of almonds, drink water along with them to help your body handle the fiber intake.

The Takeaway

  • Eating almonds in moderation can offer numerous health benefits, but consuming them excessively may lead to unwanted weight gain due to their high calorie and fat content.
  • While almonds provide beneficial fiber for digestion, it's important to gradually integrate them into your diet to prevent gastrointestinal issues like gas or bloating.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Raatz S. Go Nuts! U.S. Department of Agriculture. September 11, 2023.
  2. Nuts, Almonds, Whole, Raw. U.S. Department of Agriculture. October 28, 2022.
  3. Fat and Calories. Cleveland Clinic. April 25, 2019.
  4. Dietary fiber: Essential for a healthy diet. Mayo Clinic. December 11, 2024.