How Much Protein is in Almonds (Badam) per 100g?
Almonds are one of the most nutritionally complete nuts available — and protein is one of their most impressive attributes.
Protein in almonds: 21.2g per 100g (approximately 6g per 30g serving / 23 almonds).
This makes almonds the highest-protein tree nut by weight, ahead of cashews (18g), pistachios (20g) and walnuts (15g).
Complete Nutritional Profile of Almonds per 100g
| Nutrient | Amount |
|---|---|
| Calories | 579 kcal |
| Protein | 21.2g |
| Total Fat | 49.9g |
| Saturated Fat | 3.8g |
| Monounsaturated Fat | 31.6g |
| Carbohydrates | 21.6g |
| Dietary Fibre | 12.5g |
| Sugar | 4.4g |
| Vitamin E | 25.6mg (171% RDA) |
| Magnesium | 270mg (68% RDA) |
| Calcium | 264mg (26% RDA) |
| Iron | 3.7mg (21% RDA) |
Health Benefits of Almonds
1. Heart Health: The monounsaturated fats in almonds (similar to olive oil) help reduce LDL cholesterol and increase HDL cholesterol. A 2016 meta-analysis in the Journal of Nutrition found regular almond consumption reduced cardiovascular disease risk by 3.5%.
2. Weight Management: Despite being calorie-dense, almonds are highly satiating. A 2013 NEJM study found that adding almonds to the diet did not cause weight gain and was associated with reduced waist circumference.
3. Blood Sugar Control: Almonds have a very low glycaemic index. Their magnesium content (270mg/100g) plays a role in insulin sensitivity, potentially supporting blood sugar management.
4. Bone Health: Almonds are one of the best non-dairy sources of calcium and provide significant amounts of magnesium and phosphorus — both essential for bone density.
5. Skin Health: Vitamin E (25.6mg/100g = 171% RDA) is a powerful antioxidant that protects skin cells from oxidative damage. Regular almond consumption is associated with improved skin health.
Plain vs Flavoured Almonds — Does Flavouring Affect Protein?
The core almond retains its full nutritional profile in Pala-G's flavoured variants. A thin flavour coating adds minimal calories (typically 10-30 kcal per 30g serving) and negligible change to protein content. You get the full 21g protein per 100g plus an exciting flavour experience.
How Many Almonds to Eat Daily for Protein?
- For general health: 28-30g (23 almonds) = 6g protein
- For active individuals: 50-60g = 12-13g protein (combine with other protein sources)
- Daily maximum: Most nutrition experts recommend up to 1 handful (30g) for health benefits without excess calorie intake
Best Way to Eat Almonds
- Raw: Maximum nutrients, mild flavour
- Lightly roasted: Enhanced nutty flavour, minimal nutrition loss
- Flavoured: Same nutrition as plain with exciting taste — ideal for snacking compliance
- Soaked overnight: Some Ayurvedic traditions prefer soaked almonds for easier digestion (the brown skin contains tannins)
Explore Pala-G's 50+ flavoured almond varieties — the same premium nutrition with India's most innovative flavours.
