Almonds

Also known as: almond

BBuilding Evidence6225 studies referenced

Latest evidence update: 2026-05-21

Bioactive Anatomy

Compound-by-compound profile of what's in this food and the evidence behind each.

Serving size

100g

10g100g300g

Primary bioactives

Vitamin E

25.6 mg

per 100g

USDA

Building Evidence · 727 studies

Magnesium

27 mg

per 100g

USDA

Adequate Evidence · 366 studies

Fiber

12.5 g

per 100g

USDA

Adequate Evidence · 418 studies

What the research shows

↓

Almond consumption reduces fat mass compared with control groups.

Meta-analysissmall effectAdults from 37 randomized controlled trials

→

Almond consumption does not have a significant effect on visceral adipose tissue (VAT).

Meta-analysissmall effectAdults from 37 randomized controlled trials

↓

Almond consumption reduces waist circumference compared with control groups.

Meta-analysissmall effectAdults from 37 randomized controlled trials

↑

Almond-based diets promote the growth of short-chain fatty acid (SCFA)-producing gut microbiota in patients with type 2 diabetes.

Meta-analysismoderate effectpatients with type 2 diabetes

↓

Almond-based diets significantly lower body mass index (BMI) in patients with type 2 diabetes.

Meta-analysismoderate effectpatients with type 2 diabetes

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Referenced studies (25)

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