Almonds are good sources of plant-based protein. They’re great as a high-protein, super healthy snack. But, almonds aren’t a complete protein, nor is almond protein well absorbed.
Is almond a good source of protein?
Almond is a great dietary source of protein. It has 21.2 g of protein per 100g, or 6 g of protein per handful.[1]
5 almonds provide about 1.3 g of protein. 10 almonds provide 2.5 g of protein.
How much protein is in other almond products?
Almond butter is also a good dietary source of protein. It contains 21 g of protein per 100g. A tbsp of almond butter contains 3.4 g of protein.
Almond butter has a similar protein content to peanut butter. Peanut butter contains 24 g of protein per 100g, or 3.8 g of protein per tbsp. Almond butter has about 14% less protein than peanut butter. In contrast, cow’s butter has negligible amounts of protein. It’s almost 100% fat.
Moreover, almond paste contains less protein than almond butter. It contains only 9 g of protein per 100g, or 2.6 g of protein per ounce. You better avoid consuming almond butter because it’s packed with added sugar.
Almond flour is also rich in protein. It contains 26.2 g of protein per 100g. For comparison, white flour has only 12 g of protein per 100g, while whole wheat flour has 15.1 g of protein. So, almond flour has twice the amount of protein as common grain flours.
Furthermore, almond milk isn’t particularly rich in protein. It has only 0.55 g of protein per 100 mL. A glass provides about 1.4 g of protein! Cow’s milk is much richer in protein. It contains about 3.3 g of protein per 100 mL, or more than 8 g of protein per an 8 fl oz glass.
However, there are high-protein milks. They’re fortified with plant-based protein. They contain up to 10 g of protein per serving! You can find a wide variety of high-protein almond milks and plant-based protein shakes on Amazon.
Do soaked almonds have more protein?
Soaking almonds improves their mineral bioavailability. Soaked almonds have a lower phytate and phytic acid content. These compounds inhibit the absorption of minerals in almonds.
Almonds have a great nutritional value. They’re excellent dietary sources of vitamin E, iron, zinc, potassium, calcium, phosphorus, magnesium, and many more.
Soaked almonds may have a slightly higher protein content than raw or dry almonds. But, soaking almonds won’t make any significant difference on your daily protein intake.[2]
Do almonds have more protein than other nuts?
Actually, almonds are the nuts with the highest protein content, second only to peanuts. They have about 15% less protein than peanuts!
| protein (g) per 100g | protein (g) per serving | |
| peanuts | 25.2 | 7.1 |
| almonds | 21.2 | 6 |
| pistachios | 20.2 | 5.7 |
| cashews | 15.3 | 4.3 |
| hazelnuts | 15 | 4.3 |
| walnuts | 14.3 | 4.1 |
| Brazil nuts | 14.3 | 4.1 |
| pine nuts | 13.7 | 3.9 |
| pecans | 9.2 | 2.6 |
| macadamia nuts | 7.8 | 2.2 |
| chestnuts | 6.4 | 1.8 |
Are almonds a complete protein?
Almonds aren’t a complete protein, though. They don’t contain adequate amounts of all 9 essential amino acids. They’re particularly poor in lysine.
Hence, we should consume a wide variety of foods with protein in order to get high amounts of all the essential amino acids. Common foods high in lysine are meat, eggs, cheese, fish, tofu, avocado, quinoa, pumpkin seeds, and beans!
Is protein in almonds bioavailable?
Moreover, the protein of almonds isn’t easily absorbed. It’s less bioavailable than other high-quality proteins. like milk, eggs, chicken, and soy protein.[3]
Protein in almonds is less bioavailable even from other plant-based foods, like beans, vegetables, fruits, and cereal.[4]
Other foods high in protein
First, all animal-derived foods, like meat, poultry, fish, dairy, and eggs, are excellent dietary sources of high-quality, bioavailable, complete protein. They contain all essential amino acids.
However, vegans and people who follow a plant-based diet can also get more than enough protein from food.
Most plant-based foods lack at least one amino acid, though. There are only a few plant-based foods with a complete protein. Chia seeds, pumpkin seeds, hemp seeds, quinoa, buckwheat, barley, and amaranth are the most common plant-based foods with a complete protein.
However, it isn’t necessary to eat these foods. Consuming a wide variety of high-protein plant-based foods should be enough for most people.
Nuts, seeds, whole grains, mushrooms, vegetables (e.g. kale, spinach, broccoli), beans (e.g. soybeans, chickpeas, peas, lentils), and even fruits (e.g. avocado), are good sources of protein.
How much protein do we need a day?
The recommended daily intake of protein for most people is only 0.8 g per kg (2.2 lbs) of body weight.
Only active people need more protein. People with minimal, moderate, and intense physical activity should get at least 1.0 g, 1.3 g, and 1.6 g of protein per kg (2.2 lbs) of body weight, respectively.[5,6]
For instance, an 80 kg (177 lbs) person doing moderate physical activity should get approximately 100 g of protein a day. On the other hand, a 59 kg (130 lbs) person who follows a sedentary life needs only 59 g of protein a day.
Protein deficiency is rather unlikely, though. Healthy people, who consume adequate amounts of calories and follow a well-balanced diet, probably consume more protein than they need.
If you really want to boost your protein intake, you could take a protein powder supplement. Whey protein is the most popular powder, but there are high-quality, complete, plant-based protein powders as well.
Can almonds help us meet our daily needs of protein?
Certainly, almonds are good dietary sources of protein. They’re more than protein, though. Almonds contain compounds which can help athletes build muscle mass or maintain muscle mass while dieting.
Also, when consumed in moderation, almonds are good for weight loss. Protein and fiber in almonds promote satiety.
Moreover, almonds are keto-friendly, as they’re low in net carbs. Even people with diabetes can regularly consume them.
But, we can’t depend on them to get all the protein we need. Consuming too many almonds can make us gain weight. As they’re pretty high in fat, almonds have too many calories!
