A good daily target is about 23 almonds (one ounce) and 7 to 10 walnut halves (one ounce), for a combined total of roughly two ounces per day. That keeps you within the federal dietary guidelines while giving you a broad range of nutrients from both nuts. If you eat other nuts, seeds, or soy products regularly, scale back accordingly since the weekly recommendation covers that entire food group.
What the Guidelines Actually Say
The 2020-2025 Dietary Guidelines for Americans recommend about 5 ounces of nuts, seeds, and soy products per week on a 2,000-calorie diet. That works out to a little under one ounce per day if nuts are your only source in this category. But most nutrition guidance treats one ounce as a standard single serving, and the FDA approved a heart-health claim back in 2003 for eating 1.5 ounces of nuts daily as part of a low-saturated-fat diet.
So the practical range is one to two ounces total per day. If almonds and walnuts are the two nuts you rotate, splitting that into roughly one ounce of each gives you a nice nutritional balance without overshooting your calorie budget. One ounce of almonds is about 23 nuts or a quarter cup. One ounce of walnuts is roughly 14 halves, though many people eat 7 to 10 larger pieces and call it close enough.
Why Eating Both Is Worth It
Almonds and walnuts have surprisingly different nutritional strengths. An ounce of almonds delivers 7.26 milligrams of vitamin E, covering nearly half your daily needs. Vitamin E acts as an antioxidant that protects your cells from damage, and almonds are one of the richest food sources available. They also have slightly more protein and fiber per serving, which may explain why studies link them to greater feelings of fullness.
Walnuts, on the other hand, are the omega-3 powerhouse. A single ounce provides 2.38 grams of ALA (the plant-based omega-3 fat), while almonds contain only a trace. The American Heart Association specifically highlights walnuts for this reason, noting they contain a heart-healthy fat similar to what you find in oily fish. Research on cognitive function has found benefits from eating 30 to 60 grams of walnuts daily (roughly one to two ounces) over periods of 8 weeks to 6 months, with improvements in memory, learning, and reasoning.
In short, almonds are your vitamin E and protein nut. Walnuts are your omega-3 and brain-health nut. Eating both covers more ground than doubling up on one.
Calories Add Up Quickly
An ounce of almonds has about 170 calories. An ounce of walnuts has about 185. If you eat an ounce of each daily, that’s 355 calories from nuts alone. That’s perfectly fine as a snack or split across meals, but it matters if you’re watching your weight.
The good news is that nuts are more forgiving than their calorie counts suggest. Your body doesn’t absorb all the calories from almonds because their cell walls trap some of the fat, preventing full digestion. Studies on weight loss diets have found that people who include almonds tend to lose more weight, particularly around the waistline, compared to those who skip them. Research on walnuts shows a similar trend, with one study of 293 people finding greater weight loss when an ounce of walnuts was included in a calorie-controlled diet. The high fat, protein, and fiber content of both nuts increases satiety, so you may naturally eat less of other things.
That said, mindlessly snacking from a large bag is a different story. Measure out your portion until you develop a feel for what an ounce looks like.
Potential Downsides of Eating Too Many
Almonds are notably high in oxalates, compounds that can contribute to kidney stones in susceptible people. When oxalate levels in urine get too high and there isn’t enough fluid to flush them out, they bind to calcium and form crystals that can clump into painful stones. Large studies following health professionals found an average 20% increased risk of kidney stones with high oxalate intakes, and that risk jumped to 46% in men who also had low calcium intake.
If you’ve had kidney stones or know you’re prone to them, moderating your almond intake is a reasonable precaution. A helpful trick: eat calcium-rich foods at the same meal as your almonds. The oxalates bind to calcium in your stomach instead of being absorbed into your bloodstream and sent to your kidneys. A glass of milk or fortified plant milk alongside your handful of almonds does the job.
Both almonds and walnuts also contain phytic acid, which can block the absorption of iron, zinc, and calcium from foods eaten at the same meal. For most people, this isn’t a meaningful concern. But if you eat an exclusively plant-based diet or are already at risk for deficiencies in those minerals, it’s worth knowing. Soaking nuts overnight, roasting them, or sprouting them breaks down a portion of the phytic acid and improves mineral absorption.
Raw, Roasted, or Soaked
Both raw and roasted nuts retain their healthy fats, protein, and most of their nutritional value. Roasting does remove some of the antioxidant-rich skin, which slightly reduces the overall antioxidant content. If you enjoy roasted nuts and aren’t concerned about squeezing out every last milligram of benefit, the difference is modest. Choose unsalted versions when possible, and avoid nuts roasted in added oils, which increase the calorie count without adding nutritional value.
Soaking is another option, particularly for people concerned about phytic acid. An overnight soak in water breaks down some phytates and can make the nuts easier to digest. Many people find soaked almonds have a milder, creamier texture.
Storing Nuts So They Stay Fresh
Both almonds and walnuts are high in unsaturated fats, which means they can go rancid. Walnuts are especially vulnerable because of their omega-3 content. Rancid nuts taste bitter or stale, often described as having a “cardboard” or “painty” flavor. They also develop an off-putting smell that’s hard to miss once you know what to look for.
For the longest shelf life, store both nuts in an airtight container in the refrigerator or freezer. The Almond Board of California recommends keeping nuts below 50°F with low humidity. At room temperature, they’ll stay fresh for a few weeks to a couple of months. In the fridge, you can stretch that to several months, and in the freezer, up to a year. Walnuts go rancid faster than almonds at room temperature, so if you buy in bulk, cold storage is especially important for them. If a walnut or almond tastes off or bitter, toss it. Rancid fats aren’t just unpleasant; they’ve lost much of their nutritional benefit.