Standard post published to 29 Again Custom Fitness at January 07, 2024 03:40



Are nuts really a good source of protein?

Well - 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 at least 30 grams of protein in each meal.

(The older are, the closer your goal should be to 40 grams.)

3) Yes, the "burst" of 30-40 grams at a time makes a significant 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 amount 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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