Daily Almonds: The Power of Eating Just 4 a Day

PineVoyager Updated: 2025-08-29

We recommend at least four almonds a day, but you can enjoy more if you like. Knowing how to include almonds in your routine and watching portion sizes helps you maximize their benefits while maintaining a balanced diet. Most adults should aim for no more than one ounce, or 23 almonds, per day. This serving has about 163 calories and 14 grams of fat. Adjust your other meals to balance your intake. Almond flour and almond milk also count toward your daily almond total. Almonds are versatile. Enjoy them whole, sliced in salads, ground into flour, or as milk. Just be mindful of portions to stay within your calorie goals. Start with four almonds a day if you’re new to eating them. This lets your body adjust to the extra fiber and helps you start seeing benefits. You can increase your intake based on your needs and goals.