Are Almonds High in Protein?

Somewhat. Almonds carry about 6g of protein per ounce (about 23 almonds), which is real protein, it just comes bundled with enough fat and calories that almonds work better as a secondary protein source than a primary one.

The actual numbers

Per ounce, almonds run about 6g of protein for roughly 170 calories, most of those calories coming from fat. That’s a meaningfully worse protein-to-calorie ratio than lean meat, eggs, or dairy, even though the protein number itself is genuinely there. For how almonds compare to other nuts and seeds, see the full Foods High in Protein reference list.

Where they show up in real cooking

Almonds add crunch and a real protein bump without carrying a dish’s full protein load, the way they do in the overnight oats here, stacked alongside Greek yogurt and protein powder rather than standing in for either.

FAQ

Do almonds have more protein than peanuts?

Less. Peanuts run about 36g of protein per cup dry-roasted against almonds’ about 29g for the same measure, and peanuts hold that edge per ounce too. Both are still real protein for a nut or legume, peanuts just carry a bit more of it.

Are almonds a good protein source for weight loss?

That depends on your goals and calorie budget more than the protein number alone, which isn’t something a recipe site can responsibly answer. What I can tell you is that almonds are calorie-dense, about 170 calories per ounce, so the protein comes bundled with a real amount of fat and calories alongside it.

Browse the full Foods High in Protein reference list for how almonds stack up against other nuts, seeds, and protein sources.