Almonds are a popular snack, praised for their healthy fats and vitamin E. Many people also turn to them as a source of plant-based protein, but the amount and type of this protein can influence dietary choices.
Almond Protein Profile
A standard one-ounce serving of almonds, which is about 23 whole kernels, provides approximately 6 grams of protein. Proteins are constructed from building blocks called amino acids. For a food to be considered a “complete” protein source, it must contain all nine essential amino acids that the human body cannot produce on its own.
Almond protein is categorized as “incomplete” because it has a lower concentration of certain essential amino acids, specifically lysine and methionine. This characteristic is common among many plant-based protein sources. While almonds contain other essential amino acids, they do not provide a complete profile by themselves.
The Role of Almond Protein in a Diet
The protein in almonds, combined with the nut’s fiber and healthy fat content, promotes a feeling of fullness. Both protein and fiber are known to increase satiety, which can help in managing appetite. This makes almonds a satisfying snack between meals.
To address their incomplete protein profile, it is beneficial to pair almonds with other foods that provide the missing amino acids, a practice known as protein complementation. To compensate for the low lysine content, they can be eaten with foods like legumes, which include beans, lentils, and peas. Creating a complete protein does not require eating complementary foods in the same meal. Pairing almonds with pumpkin seeds or chia seeds, for instance, can also help ensure a balanced intake of all essential amino acids.
Protein Content Across Almond Products
How almonds are processed affects the protein content in the final product. While whole raw or roasted almonds offer a consistent amount of protein, forms like almond butter and almond milk show significant variation.
Almond butter generally has a more concentrated protein content per tablespoon than whole almonds because the grinding process creates a dense product. However, check the nutrition label, as some brands add sugar or other ingredients that alter its nutritional value.
In contrast, almond milk has a much lower protein content. Its production involves blending almonds with a large amount of water and then straining the mixture. This process removes most of the solid material, diluting the protein to often less than one gram per serving unless it is fortified.