How much protein is in a single almond? Unpacking Almonds in Your Nutrition Diet

November 7, 2025 •

4 min read

According to nutrition data, a single almond contains approximately 0.25 to 0.3 grams of protein, a small but essential amount that contributes to its overall nutritional profile. When incorporated into a regular eating plan, knowing how much protein is in a single almond can help you understand its role as a nutrient-dense addition to a balanced diet.

Quick Summary

A single almond provides a modest amount of protein, which adds up significantly in a typical 1-ounce serving. Along with protein, these nuts are a powerhouse of healthy fats, fiber, vitamins, and minerals, offering multiple health benefits for heart health, weight management, and overall well-being.

Key Points

Single Almond Protein: A single almond contains approximately 0.25 to 0.3 grams of protein.
Typical Serving Size: A standard 1-ounce serving, which is about 23 almonds, contains a more significant 6 grams of protein.
Incomplete Protein: Almonds are considered an incomplete protein source because they are low in the amino acid lysine, but this is easily overcome by eating a varied diet.
Rich in Nutrients: Beyond protein, almonds offer excellent amounts of healthy fats, fiber, and antioxidants like vitamin E.
Heart Health Benefits: Regular almond consumption is linked to lower levels of "bad" LDL cholesterol, supporting overall cardiovascular health.
Weight Management Aid: The combination of protein and fiber promotes satiety, helping to control appetite and manage weight.

Almond Protein Breakdown: From a Single Nut to a Full Serving

While the protein content of a single almond might seem minimal at around 0.25 to 0.3 grams, its real value becomes apparent when considering a standard serving size. A typical handful of almonds, which is about 1 ounce or 23 whole nuts, delivers approximately 6 grams of protein. This makes almonds a convenient and satisfying way to boost your protein intake throughout the day. For those on a plant-based diet, this makes almonds a valuable component of a varied approach to meeting daily protein goals.

The All-Around Nutritional Value of Almonds

Beyond their protein, almonds are packed with a wide array of other important nutrients that contribute to a healthy diet. A single 1-ounce serving (23 almonds) also provides significant amounts of:

Healthy Unsaturated Fats: With about 13 grams of unsaturated fat per ounce, almonds offer heart-healthy fats that help lower "bad" LDL cholesterol.
Fiber: An ounce of almonds contains approximately 4 grams of dietary fiber, which aids digestion, promotes gut health, and increases feelings of fullness.
Vitamin E: Almonds are an excellent source of this powerful antioxidant, protecting cells from damage caused by free radicals. A single ounce can provide up to 50% of the daily recommended intake.
Magnesium: A one-ounce serving also delivers a good dose of magnesium, a mineral crucial for nerve function, muscle contraction, and blood pressure regulation.
Calcium and Phosphorus: These minerals are essential for maintaining strong and healthy bones.

This robust nutritional profile makes almonds more than just a protein source; they are a truly nutrient-dense food that supports various bodily functions.

Almonds for Plant-Based Diets: The Incomplete Protein Factor

For those following a vegetarian or vegan diet, almonds are a useful source of protein, but it is important to understand that they are considered an "incomplete" protein. This means almonds are low in at least one of the nine essential amino acids—specifically lysine. However, this is not a concern for those who eat a varied diet throughout the day. The body can combine amino acids from different food sources to create a complete profile, so pairing almonds with other plant-based foods can easily fill this gap.

Ways to incorporate almonds for complementary protein include:

Adding slivered almonds to a quinoa salad.
Spreading almond butter on whole-grain toast.
Mixing almond flour into recipes that also contain other protein sources like legumes.

A Nutritional Comparison: Almonds vs. Other Nuts

To understand where almonds stand nutritionally, a comparison with other popular nuts can be helpful.


Nutrient (per 1 oz serving)	Almonds	Peanuts*	Cashews	Walnuts
Calories	~165 kcal	~160 kcal	~157 kcal	~185 kcal
Protein	~6g	~7g	~5g	~4g
Fiber	~4g	~2g	~3g	~2g
Heart-Healthy Fats	High in monounsaturated fats	Balanced fat profile	Moderate levels of fats	High in omega-3s
Vitamin E	Excellent Source	Moderate Source	Good Source	Low Source

*Note: Peanuts are technically a legume but are nutritionally comparable to tree nuts.

As the table shows, almonds hold their own as a powerhouse, offering a compelling blend of protein, fiber, and especially vitamin E when compared ounce-for-ounce to other popular nuts.

The Power of the Almond in Your Daily Diet

Beyond individual nutrient counts, regularly including almonds in your diet offers several broader health benefits:

Heart Health: Almonds can help lower "bad" LDL cholesterol levels and reduce the risk of heart disease.
Weight Management: The protein and fiber content in almonds helps increase feelings of fullness, curbing hunger and supporting appetite control.
Blood Sugar Control: For people with diabetes, almonds have been shown to help regulate blood sugar spikes after meals.
Antioxidant Benefits: The rich vitamin E content offers antioxidant protection against cellular damage.
Gut Health: Emerging research suggests almonds may act as a prebiotic, promoting the growth of beneficial gut bacteria.

Incorporating Almonds into Your Diet

Getting more almond protein into your meals is easy and delicious. Here are some simple ideas:

Snack on them: A simple handful of whole or roasted almonds is a classic, healthy snack.
Add to meals: Sprinkle sliced or slivered almonds over salads, oatmeal, or yogurt for added crunch and nutrition.
Bake with almond flour: Use almond flour as a gluten-free alternative in baking recipes to boost protein and fiber content.
Try almond butter: Use almond butter as a spread, or blend it into smoothies for a creamy, protein-packed addition.

Conclusion

While the amount of protein in a single almond is a small fraction of a gram, its significance lies in the cumulative effect of a standard serving. A handful of almonds provides a substantial boost of plant-based protein, supported by a rich mix of fiber, healthy fats, and vital vitamins and minerals. For individuals looking to enhance their nutrition diet, especially those following a plant-based lifestyle, almonds are an indispensable and versatile ingredient. Their comprehensive nutritional benefits, from supporting heart health to aiding weight management, make them an excellent addition to almost any eating plan.

For more information on the full spectrum of almond benefits, visit the Almond Board of California.

Frequently Asked Questions

A single almond contains approximately 0.25 to 0.3 grams of protein.

A standard 1-ounce serving, which is roughly 23 almonds, provides about 6 grams of protein.

No, almonds are not a complete protein. Like most plant-based proteins, they are low in the essential amino acid lysine. However, combining them with other protein sources throughout the day can create a complete amino acid profile.

Almonds are a nutrient-dense food rich in healthy unsaturated fats, dietary fiber, vitamin E, magnesium, calcium, and phosphorus.

Yes, almonds can help with weight management. Their protein and high fiber content increase feelings of fullness, which can help control appetite and reduce overall calorie intake.

While peanuts have slightly more protein per ounce, almonds have a higher protein content than many other popular tree nuts like walnuts.

You can incorporate almond protein by snacking on whole almonds, adding sliced almonds to meals, using almond butter in smoothies, or baking with almond flour.