Almonds are delicious and make for a perfect snack. They also provide you with loads of health benefits, including beneficial plant compounds, vitamins, minerals, and so much more.
But, if you follow a low-potassium diet because of kidney issues or other health concerns, you may wonder whether consuming almonds is safe for you. So, are almonds high in potassium? How healthy are they?
Are almonds high in potassium?
On average, almonds contain more than 200mg of potassium per single serving, which means they might not be too good for people struggling with kidney issues as their potassium content is high. Unfortunately, people also often eat them as a snack, making it very easy to overdo, increasing the potassium content even more.
Almonds are very nutritious, though, so if you can include a few high-potassium foods in your diet, these are an excellent choice.
How much potassium is in almonds?
A single one-ounce serving of almonds (around 22 kernels) contains approximately 211mg of potassium. Unless you’re following a particularly low-potassium diet, the general rule is that if a food contains more than 200mg of potassium in a single serving, you should limit or avoid it.
This makes almonds one of the foods that you should consume only occasionally to prevent any health problems.
Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.
Both raw and roasted almonds contain around the same amounts of potassium. This means that both should be limited or avoided on a low-potassium diet. Another thing to consider is that roasted almonds are tastier and more common in grocery stores, but they often have salt added, which can be bad for your kidneys in large quantities.
Because of that, make sure that you’re choosing healthy options by reading the ingredients list before purchasing any product.
Nutritional Facts: Almonds (3.5 oz/100 g)
- 579 Calories
- Total Fat 49.9 g
- Saturated fat 3.8 g
- Sodium 1 mg
- Potassium 705 mg
- Total Carbohydrate 21.6 g
- Dietary fiber 12.5 g
- Sugar 4.4 g
- Protein 21.2 g
- Vitamin C 0% DV
- Calcium 26% DV
- Iron 29% DV
- Vitamin D 0% DV
- Vitamin B6 11% DV
- Magnesium 75% DV
Are almonds healthy?
Even though they’re high in potassium, almonds are incredibly nutritious. For example, a single serving of almonds contains around 37% of your daily recommended need for manganese. This mineral helps your body absorb nutrients and has strong antioxidant properties that prevent cell damage.
Your body doesn’t need too much of this nutrient, so just a few almonds can help you reap the health benefits of manganese.
Almonds are also a great source of vitamin E. It’s a fat-soluble antioxidant that helps your body flush out any harmful chemicals out of your body and prevent oxidative damage to cells and tissues.
Since this micronutrient is fat-soluble, it absorbs better when consumed with healthy fats, which almonds are high in. It makes almonds a perfect food to fulfill your daily need for this vitamin with.
If you have diabetes, almonds can help you too. This is because almonds are low in carbs but high in healthy fats, protein, and fiber. Because of that, they help control blood sugar levels and prevent any spikes caused by simple sugars.
They also provide you with a good amount of magnesium – which is involved in blood sugar regulation – and many people with diabetes are deficient in it. As a result, you can use almonds as a healthy magnesium supplement and lower your insulin resistance.
Even though almonds are high in fat, they can help lower your “bad” cholesterol levels. High levels of this type of cholesterol are a known factor for heart disease and many cardiovascular issues.
The best way to avoid this is to change your diet, and almonds can help you with that. One study has found that consuming a single serving of almonds per day can significantly lower “bad” cholesterol levels while maintaining the “good” cholesterol. This can also contribute to healthy weight loss.
Almonds may also be effective for curbing your hunger and inducing healthy weight loss. They are high in protein and fiber, which help make you feel full after a meal, preventing excessive calorie consumption.
Research also shows that your body doesn’t consume around 10-15% of the calories in almonds. They may also boost metabolism, which helps your body lose weight naturally.
Can you take in too much potassium from almonds?
Almonds are high in potassium, making them food that should be avoided on a low-potassium diet. Many people also consume more than a one-ounce serving in a sitting, thus increasing the amount of potassium they take in.
Because of that, it might be a good idea to buy pre-packaged almonds that usually come in a single serving. That way, you’ll avoid overeating but still reap the health benefits of these nutritious nuts.
On the other side, potassium is still an essential mineral, so make sure not to completely remove it from your diet. This can cause more severe issues, including several kidney conditions that are worsened by low potassium intake.
Therefore, make sure to consume still foods containing potassium; just don’t overdo it.
Is almond butter high in potassium?
A serving of two tablespoons of almonds butter contains around 242mg of potassium. It still does have some essential nutrients and minerals but in smaller amounts. So you might want to avoid this nut spread if you’re particularly sensitive to potassium.
On top of that, almond butter is very high in calories, leading to weight gain other weight-related conditions. Rapid weight gain can also worsen other preexisting conditions, such as diabetes, acid reflux, and cardiovascular issues.
Is almond oil high in potassium?
One tablespoon of almond oil contains virtually no potassium. In fact, most cooking oils don’t contain potassium, especially since they’re used in very small amounts.
But, if you’re looking for a healthier alternative to sunflower or rapeseed oil, choosing almond oil might be the way to go.
This oil contains more vitamins and minerals than regular cooking oil and is also lower in calories. While it works better for salad dressings, it can also be used for cooking as a more nutritious alternative.
Almonds are a high-potassium food, so it’s important to control how much of this type of nuts you’re consuming if you follow a kidney-friendly diet. But, on the bright side, just like all nuts, almonds are very nutritious, high in plant compounds, and rich in antioxidants.
Because of all that, they make for a wonderful addition to any healthy diet as long as they’re consumed in moderation.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.