Almonds: Why This Super Nut Is a Good Source of Protein

Almonds: Why This Super Nut Is a Good Source of Protein


Protein is found throughout our bodies. From muscles to hair, at least 10,000 different proteins work hard to make you you. A challenge commonly found in a plant-based diet is sufficient protein consumption. Luckily, almonds are a superstar among vegans and vegetarians.

How Much Protein Do Almonds Have?

Have you ever aimlessly snacked on a bag of almonds and thought, “How much protein am I actually eating?” Well, we have your answer. Start counting those almonds.

A single portion size of almonds is one ounce, which is about 23 whole almonds. Almonds contain six grams of protein per ounce—plus plenty of other nutritional vitamins and minerals that keep you happy and healthy.

Average Protein Requirements

Protein requirements will vary depending on your individual needs, but on average, an adult should be consuming 0.8 grams of protein per every kilogram of body weight.
Other Nutritional Benefits of Almonds
Almonds are the rockstars of a plant-based diet not just for their protein but for their long list of other nutritional benefits. These nutrient-rich nuts are packed with vitamin E, magnesium, zinc, and other vitamins and minerals like:

  • Potassium
  • Vitamin B12
  • Vitamin K
  • Copper
  • Calcium
  • Phosphorus
  • Selenium
  • Biotin
  • Folate
  • and more.

You don’t have to be a vegan or vegetarian to reap the benefits of almonds. This super nut also benefits bone health, improves skin and hair, and can even lower the risk of Alzheimer’s disease and types of cancer.

4 Ways You Can Include Almonds in Your Diet

1. As a Snack

Almonds are small and can be carried anywhere as the perfect pick-me-up snack. Your steady snacking streak won’t just be a quick and easy way to meet your protein requirements, but popping almonds will also help lower your risk of cancer and heart disease.

2. As a Butter

Peanut butter may be delicious, but almond butter is better—and healthier. Spread almond butter on your morning toast or use it as a tasty alternative for anything that calls for peanut butter. Use it as a dipping sauce for apples or baked goods. Remember to eat almond butter in moderation according to your caloric needs.

3. As a Topping

Almonds can be sprinkled on virtually anything. Sprinkle this powerful nut over a parfait, a pie, or anything else that could use a touch of nutty, earthy flavor.

4. As a Bar

The easiest (and most delicious) way to consume your protein throughout the day is with a simple protein bar. Here at Rise Bar, we whip up protein bars using real food ingredients. No artificial sweeteners. No sugar alcohols. And no preservatives. Ever.

Get Your Protein Intake in Every Bar

Get the most out of the way you snack when you take a bite out of a Rise Bar. Whether you’re craving something rich and chocolatey or sweet and simple, we have the right bar for your tastebuds. Turn snack time into something special and shop Rise Bar for all your almond protein needs.

More articles