Protein: Almonds Have as Much as Beef?

According to the nutrition website, beef sirloin (bottom, tri-tip, separable lean only, and trimmed to zero fat) has six grams of protein per ounce. Blanched almonds also have six grams of protein per ounce, according to the same site. They also contain six percent of the RDA for iron, while the beef sirloin contains just two percent. The almonds, however, contain quite a bit more unsaturated fat, because the beef sirloin has been trimmed to zero fat. They have 14 grams of unsaturated fat per ounce, with one gram of saturated fat, but it is plant-based fat and not animal fat. (Not all beef products listed on the site contain six grams of protein per ounce–some have more.) This comparison merely provides an example of how some vegetarian foods contain adequate amounts of protein, and in some cases are equal to the amount of protein in meat. People who bash vegetarian diets, often start with saying they are lacking protein, and therefore must be inferior.

So instead of having three ounces of beef sirloin tri-tip for eighteen grams of protein, one could have three ounces of almonds. Actually this type of beef is somewhat uncommon compared to ground beef. A University of Wisconsin food safety sheet on reducing fat in beef says a popular form of ground beef contains seventy percent lean meat, and thirty percent fat. The point of reducing the animal fat is to protect the heart, as animal fat can contribute to heart disease. They cite one statistic saying in just one year the per person beef consumption in the United States was nearly sixty-five pounds.

A website for the U.S Dept of Agriculture says about 3.5 ounces of ground beef that is thirty percent fat, also  contains 11 grams of saturated fat.  Everyone needs protein, but we also need to limit the amount of saturated fat. For example, the American Heart Association says a female aged 31-50 who is sedentary,  should get less than 16 grams of saturated fat  per day, so just 3.5 ounces of ground beef (that is thirty percent fat) would be well more than half of the daily saturated fat allowance. Three ounces of almonds though, would be only three grams of saturated fat, and nearly equal in protein as ground beef might have seven grams per ounce, rather than the six per ounce from almonds.

Image Credit: Public Domain

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Fred Hoekstra
Fred Hoekstra2 years ago

Thank you Jake, for Sharing this!

Kate S.
Kate S.2 years ago

WHHHEEWWW. I can say to my carnivore friends who tease me about being vegetarian that they can kiss my almonds! I don't need the meat to survive!

Heidi Aubrey
Heidi Aubrey2 years ago

They may have the same protein amounts but there is one very big problem not addressed by this comparison: The beef is a complete protein (all nine of the essential amino acids present in relatively the same ratio as our body's needs) vs. the incomplete almond/plant protein.

If you are vegan or vegetarian, you really need to be knowledgeable about protein combining(combining various plant proteins at one meal so ALL 9 essential amino acids are consumed at the same time-the only way the body initiates repair and replaces cells(complete proteins)).

If you are new or considering going this way, you absolutely must master this topic if you want to keep your health. If not, after some years, your organs will be severely damaged due to lack of repair and replacement-cells die everday in every organ, and need to be repaired and replaced everyday from complete proteins-what you are made of. If all 9 amino acids are not present AT THE SAME TIME, repair and replacement will NOT occur at all.

JL A.2 years ago

good to know

Kay M.
Kay M.2 years ago

yay almonds!

Kath P.
Kath P.2 years ago

This photo is a bit deceiving since it looks like roasted/salted almonds. Only whole raw almonds contain the benefits listed.

Angie V.
Angie V.2 years ago

Great info...

Danuta Watola
Danuta Watola3 years ago

Thanks for the information.

Dale Overall

I love almonds but also love meat and since my portion of meat is the size of a deck of cards then I have no worries about heart disease. Also, source is organic, not factory farm, no toxins, the same goes for veggies, no pesticides!

Love a variety of protein be it meat, almonds and so many sources. Soy is 60 percent GMO so I try and avoid that food. Variety is the spice of life and by the way, there are no parasites in almonds Teresa any more than there are in macadamia nuts as you posted elsewhere. Do you live in fear of parasites?

Debjyoti B.

Almonds are good for the brain, useful for Students. just soak them in water for 5 hours and peel off the skin and consume. can be taken with milk to enhance memory as well as strength of body. also used for increasing sexual appetite and duration.