Almonds are a nutritional powerhouse packed with protein, fiber, healthy fats, and various vitamins and minerals. While the exact protein content can vary slightly depending on the size of the almond, 12 almonds generally contain around 6 grams of protein.
The Nutrition Profile of Almonds
Almonds have an impressive nutritional makeup. Here is the nutrition information for 12 raw almonds (about 28 grams):
| Nutrient | Amount |
|---|---|
| Calories | 161 |
| Fat | 14 g |
| Carbs | 6 g |
| Fiber | 3 g |
| Protein | 6 g |
As you can see, almonds contain 6 grams of protein per serving of 12 almonds. They also provide a good amount of healthy fats, fiber, and various vitamins and minerals like vitamin E, magnesium, and calcium.
Protein Content Can Vary Slightly
While the typical protein content per 12 almonds is around 6 grams, the exact amount can vary slightly. Here are some factors that influence the protein content:
- Almond size – Smaller almonds may pack slightly more protein per almond compared to larger almonds.
- Roasting – Roasted almonds tend to be a bit lower in protein compared to raw almonds. The roasting process causes a small loss of nutrients.
- Cooking method – How the almonds are prepared can impact their nutrition profile. Raw almonds generally have the highest protein content.
- Serving size – The protein content will go up or down depending on if you eat more or less than 12 almonds.
Even with these variables, the difference in protein for a typical serving of almonds is usually minimal. On average, you can expect around 6 grams of protein per 12 almonds.
The Many Health Benefits of Almonds
Almonds aren’t just a great source of plant-based protein, they also offer many other health benefits. Here are some of the top reasons to add almonds to your diet:
- Heart health – Almonds contain healthy fats that can help reduce LDL (bad) cholesterol and lower the risk of heart disease.
- Blood sugar control – The fiber and protein in almonds help slow digestion and prevent unhealthy spikes in blood sugar levels.
- Weight management – Almonds are high in protein and fiber, both of which promote feelings of fullness and can aid weight loss.
- Digestion – The fiber in almonds acts as a prebiotic that feeds the good bacteria in your gut, supporting digestive health.
- Satiety – Almonds are very satiating, thanks to their combo of protein, fiber, and fat. This helps control hunger.
Research has consistently shown that regular almond consumption is linked to reduced risk factors for many chronic diseases and overall better health.
Ways to Eat Almonds
There are many simple ways to enjoy almonds as part of a healthy diet:
- Eat them raw as a snack
- Sprinkle sliced almonds onto oatmeal or yogurt
- Add almond butter or almond milk to smoothies
- Use almond flour in baking
- Coat chicken or fish with chopped almonds
- Mix them into a salad or rice pilaf
- Blend them into nut butter
- Stir slivered almonds into stir fries or curries
Almonds pair well with both sweet and savory foods, making them very versatile. Whether you enjoy them on their own or incorporated into recipes, almonds make for a nutritious addition to your diet.
Almond Nutrition Across Different Types
There are a variety of almond forms and products, including:
- Raw almonds – whole, skin-on almonds that are not roasted
- Roasted almonds – raw almonds that are dry roasted
- Slivered almonds – almonds cut into thin strips
- Almond butter – ground almonds into nut butter form
- Almond flour – blanched, finely ground almonds
- Almond milk – made by blending almonds with water
The protein content varies slightly across these different forms of almonds:
| Almond Type | Serving | Protein (grams) |
|---|---|---|
| Raw almonds | 12 almonds (28g) | 6g |
| Roasted almonds | 12 almonds (28g) | 5g |
| Almond butter | 2 Tbsp (32g) | 8g |
| Almond flour | 1/4 cup (28g) | 8g |
| Almond milk | 1 cup (240mL) | 1g |
As shown, almond butter and almond flour are a bit higher in protein density, while almond milk is quite low. But all almond products provide a nutritious protein punch.
The Protein Quality of Almonds
It’s important to remember that not all protein is created equal. The quality of protein foods matters just as much (if not more) than the quantity.
Almonds contain high quality protein:
- They contain all nine essential amino acids that adults need to obtain from food.
- The protein in almonds is highly digestible, with a net protein utilization (NPU) score of 76.
- Almonds have a high protein digestibility corrected amino acid score (PDCAAS) of 1.00, the highest possible score.
The combination of essential amino acids, digestibility, and availability of the protein in almonds makes them an excellent source of complete, high quality protein.
Almonds Can Be a Healthy Part of a Balanced Diet
Almonds are often viewed as more of a snack food, but they can be incorporated into meals throughout the day. Here are some tips for enjoying almonds as part of a healthy, protein-rich diet:
- Have a serving (about 23 almonds) for breakfast – a perfect pairing with yogurt or oatmeal
- Mix slivered almonds into a leafy salad at lunch for extra protein and crunch
- Blend almond butter into a smoothie or protein shake for a dose of plant-based protein
- Coat tilapia, chicken or pork chops with chopped almonds for dinner
- Enjoy a small handful as an evening snack
Almonds can also replace less healthy protein sources in meals and snacks. For example, almond butter makes an excellent substitute for peanut butter, without any cholesterol concerns. And almond milk can be used in place of dairy milk.
One cup of almond milk provides only 1 gram of protein, so you may need to bump up your intake to ensure you get adequate amounts. But overall, almonds provide a nutritious plant-based protein option.
How Almonds Stack Up to Other Protein Sources
Almonds contain around 21% protein per ounce, which is comparable to other protein-rich nuts like cashews and pistachios. Animal products do tend to contain more protein per ounce, but almonds remain an impressive source of plant-based protein.
Here’s how the protein content of almonds stacks up against other foods:
| Food | Serving Size | Protein (grams) |
|---|---|---|
| Almonds | 1 ounce (about 23 almonds) | 6 |
| Cashews | 1 ounce | 5 |
| Pistachios | 1 ounce (49 nuts) | 6 |
| Peanuts | 1 ounce | 7 |
| Pumpkin seeds | 1 ounce | 5 |
| Chicken breast | 3 ounces | 26 |
| Ground beef | 3 ounces | 22 |
| Tofu | 1/2 cup | 10 |
| Black beans | 1/2 cup | 7 |
| Quinoa | 1/2 cup cooked | 4 |
As you can see, almonds contain a similar amount of protein per serving as other nuts and plant proteins like beans, tofu, and quinoa. And while animal proteins contain more, almonds remain an excellent plant-based protein option.
Tips for Incorporating Almonds into a High Protein Diet
Here are some tips for adding more almonds to your diet to increase protein intake:
- Enjoy a 23 almond serving (1 ounce) as an on-the-go snack
- Sprinkle slivered almonds on oatmeal, yogurt, and salads
- Use almond flour in place of regular flour when baking
- Blend almonds into smoothies, protein shakes, and overnight oats
- Spread almond butter on apple slices or whole grain toast
- Use almond milk in place of cow’s milk
- Make homemade almond granola or energy bars
Combining almonds with other healthy protein sources like Greek yogurt, eggs, beans, and quinoa can help maximize your total protein intake. The key is to enjoy a variety of plant and animal proteins.
Potential Downsides of Almonds
Almonds are highly nutritious, but there are a couple potential downsides to keep in mind:
- High in calories – Almonds are relatively high in calories, with 161 calories per ounce. This can make portion control important, especially for weight loss.
- Phytic acid content – Almonds contain phytic acid, which may inhibit the absorption of some nutrients like iron and zinc to a small degree.
- Oxalate content – The oxalates in almonds could contribute to kidney stone development in susceptible individuals when consumed in excess.
- Allergies – Tree nut allergies are common, and almonds are among the most allergenic nuts. Allergies can be severe and even life-threatening for some.
Despite these minor concerns, almonds can be safely enjoyed as part of a healthy diet for most people. Those with kidney issues or tree nut allergies may need to exercise more caution.
The Bottom Line
Almonds are a nutritious source of plant-based protein, with a typical serving of 12 almonds providing around 6 grams. Their protein content is comparable to other protein-rich nuts. Almonds contain all essential amino acids and provide highly digestible, high quality protein.
Incorporating almonds into a balanced diet with a variety of other healthy protein foods like Greek yogurt, eggs, beans, and quinoa can help ensure you meet your daily protein needs while enjoying the many health benefits of almonds.
