Standard post published to 29 Again Custom Fitness at December 09, 2022 19:34



Are nuts really a good source of protein?

Kinda.

Remember these important facts about protein:

1) Your protein needs increase as you get older because you become less efficient at processing protein.

2) For optimal results (fat burning, muscle recovery, etc.), you should get about 30 grams of protein in each meal.

3) Yes, the "burst" of 30 grams at a time makes a signicant difference (versus spreading out your protein intake).

Let's look at the amount of protein in various nuts (and fake* nuts) per recommended serving:

Peanuts - 9.5 grams
Almonds - 7 grams
Pistachios - 6 grams
Hazelnuts - 5 grams
Cashews - 5 grams
Brazil nuts - 4.75 grams
Walnuts - 4.5 grams

(*Did you know four of the "nuts" above are not truly nuts?)

Peanut butter (2 tbsp) - 9 grams
Almond butter (2 tbps) - 7 grams

So, yes, a decent amout of protein.

But compare that to:

Chicken (3 oz serving) - 28 grams
Greek yogurt (6 oz serving) - 18 grams
Cottage cheese (1/2 cup) - 14 grams
Lentils (1/2 cup) - 9 grams

Bottom line:
When it comes to snacking, nuts are an excellent choice since the combination of fat and protein will keep you satiated far better than carby chips, etc., but don't count on nuts to be a major source of protein in your diet.

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