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

The Side Effects of Eating Too Many Almonds

Almonds make a healthy addition to your diet. But eating too many almonds may affect have other unintended (and potentially uncomfortable) effects.

The Side Effects of Eating Too Many Almonds
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Updated on October 29, 2025
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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 fit well into most diets, but it’s important to keep your intake within the recommended limits. Understanding the effects can help you appropriately plan your diet and reap the benefits of almonds.

Here are the potential effects of too many almonds.

You May Gain Weight

Eating a large quantity of almonds can trigger unintended 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 (g) of fat per ounce (oz).

Fat is a concentrated source of calories. One gram of fat contains 9 calories, while 1 gram of carbohydrate or protein contains only 4 calories.

 The fat in almonds is primarily healthy fats, but 3 oz of almonds does introduce 42 g of fat into your diet.

Those 42 g of fat contain 378 calories, and on a 2,000-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 g on a 2,000-calorie diet.

You Might Get Gastrointestinal Problems

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

But 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

  • Almonds can be included in most healthful diets without issue, as long as they're consumed within recommended limits.
  • Eating almonds in moderation can offer numerous health benefits, but in excess they may lead to unintended weight gain because of 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
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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.