Are Almonds Good for Weight Loss?

Quick Answer: Yes—when they fit your calories. Almonds can support weight loss because they're filling (thanks to protein and fiber), mostly unsaturated fat, and they replace less-satisfying snacks. Clinical trials consistently show that almonds don't cause weight gain and can be included in calorie-restricted diets without hindering progress. A smart portion is about 1 ounce, or roughly 23 almonds.

Why Almonds Can Help With Weight Loss

Here's what often surprises people: despite being calorie-dense, almonds don't seem to cause weight gain when added to people's diets. A comprehensive 2021 review of 64 randomized controlled trials found that almonds were the only nut that showed a small but significant decrease in both body mass and fat mass compared to control diets.¹

The research gets more interesting when you look at how almonds perform in head-to-head comparisons. In studies where researchers gave one group almonds and another group carbohydrate-based snacks (like crackers, cookies, or cereal bars) with the same calories, the almond group didn't gain more weight. Some trials even found that almond snackers had better improvements in cholesterol and blood sugar markers.²

So what's going on? Several mechanisms seem to be at play. First, almonds are genuinely filling—a 1-ounce serving delivers about 6 grams of protein and 3-4 grams of fiber, both of which trigger satiety signals in your brain. A University of South Australia study found that people who snacked on almonds instead of carb-based snacks ate about 300 fewer kilojoules (roughly 70 calories) at their next meal, mostly by cutting back on junk food.³

There's also something fascinating about how your body processes whole almonds. Because of the tough cell-wall structure, not all the fat in whole almonds gets absorbed. Researchers have measured the actual metabolizable energy of whole almonds at about 20% lower than what the standard nutrition label suggests.⁴ That said, for consistency, it's still smart to track using the label values.

Almonds are one of many foods that can support your weight loss goals. For a complete breakdown of the best options, see our 100 Best Foods for Weight Loss guide.

How to Use Almonds Without Stalling Progress

The key word with almonds is substitute, not add. If you're simply tossing a handful of almonds on top of your normal eating, you're adding 160+ calories. But if you swap almonds for less-filling snacks—chips, candy, crackers—you're trading empty calories for something that actually keeps you satisfied.

Pre-portioning matters more than you might think. Measure out about 1 ounce (roughly 23 almonds) or pre-bag portions for the week. It's surprisingly easy to mindlessly eat two or three servings straight from the container. If you prefer almond butter, stick to 1 tablespoon and check labels for added sugar and salt.

Almonds work best when you pair them strategically with other foods. Combining them with protein and produce—like Greek yogurt with berries and a tablespoon of chopped almonds—creates a snack that genuinely holds you over. You can also use them as a texture boost: a small sprinkle on salads, oatmeal, or veggie bowls adds crunch and staying power without going overboard.

The fiber in almonds is part of what makes them so filling. Our Ultimate Guide to Dietary Fiber explains how fiber works to control appetite and support weight loss.

Portions and Nutrition at a Glance

Note: Labels vary by brand and roast—use the package values for accurate tracking.

Common Watch-Outs

Even healthy foods can work against you if portions get out of control. Almonds pack about 164 calories per ounce, so that handful you grabbed while cooking dinner might have been 300+ calories. Stick to your planned portion.

Be cautious with flavored varieties. Honey-roasted, chocolate-covered, and candy-coated almonds add sugar and extra calories that can undo the benefits. Plain or lightly salted is the way to go for weight loss purposes.

One more thing worth knowing: whole almonds tend to deliver slightly less absorbable energy than almond butter or almond flour, due to that cell-wall structure we mentioned. If weight loss is your primary goal, favor whole almonds most of the time.

Put This Into Practice

Knowing almonds are good for weight loss is one thing—actually building consistent eating habits is another. If you're tired of making daily decisions about what to eat, our Weight Loss Meal Plan takes the guesswork out of calorie and protein targets. Or build your own plan based on your specific preferences.

Frequently Asked Questions

How many almonds should I eat per day for weight loss?

There's no magic number. For most people, about 1 ounce (roughly 23 almonds) makes a satisfying snack that fits well into a calorie-controlled diet. The key is fitting them into your daily calorie target rather than adding them on top of everything else.

Are almonds better than other snacks for weight loss?

Often, yes. Compared to refined-carb snacks like crackers or cookies, almonds add protein, fiber, and healthy fats. Studies show almond snackers don't gain more weight than those eating carb-based snacks—and almonds may help reduce cravings for high-fat junk food.⁵

Do almonds burn belly fat?

No food targets fat in one specific area. However, when almonds are included in a calorie-restricted diet, research shows they can support overall fat loss—including trunk and visceral fat—as part of total weight loss.²

References

1. Dreher ML. A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota. Nutrients. 2021;13(6):1968. doi:10.3390/nu13061968

2. Carter S, et al. The effects of 12-months almond or carbohydrate-enriched snacks on body composition, cardiometabolic risk factors in adults with increased risk for type 2 diabetes. Eur J Nutr. 2023. doi:10.1007/s00394-023-03230-9

3. Carter S, et al. Acute feeding with almonds compared to a carbohydrate-based snack improves appetite-regulating hormones. Eur J Nutr. 2022;62:857-866. doi:10.1007/s00394-022-03027-2

4. Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr. 2012;96(2):296-301. doi:10.3945/ajcn.112.035782

5. Hollingworth S, et al. Evaluation of the Influence of Raw Almonds on Appetite Control: Satiation, Satiety, Hedonics and Consumer Perceptions. Nutrients. 2019;11(9):2030. doi:10.3390/nu11092030

Related reads: Best Foods for Weight Loss · Ultimate Guide to Dietary Fiber · Healthy Fats for Weight Loss