Eating nuts for protein

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Written by Nancy Clark MS RD has a private practice in the Boston-area where she teaches athletes one-on-one how to eat to win. She is author of the best-selling Nancy Clark’s Sports Nutrition Guidebook.

Question:

I just finished reading an article you write about protein for athletes and you did not mention nuts at all. I thought nuts were a good source of protein?

Answer:

Nuts are indeed a healthful food. People who eats nuts (including nutbutters) two or more times a week reduce their risk of heart disease by more than 20%!) And despite popular belif, nut-eaters are not fatter than people who refrain frome ating nuts.

That said, nuts are a good, but not great, source of protein. You have to eat a lot of nuts to get a hefty dose of protein:
–Two tablespoons of peanut butter has only about 8 or 9 grams of protein.
–25 almonds (two average handfuls) has only about 5 grams of protein.

If your goal is 20 to 30 grams of protein per meal, you’ll likely want a tall glass of milk with your PB sandwich or cottage cheese with the almonds!