The superfood nut that has more protein than eggs for muscle gain and weight loss

Georgia Burns & Ben Hurst & Maria Ortega
·2-min read
A man texts on his phone as he sits on yoga mat in gym next to weights
-Credit: (Image: Getty)


Training diets often recommend increasing egg consumption to boost protein intake for muscle growth.

Protein is also a crucial component of many weight loss diets, as it keeps you feeling full for longer, reducing the urge to snack.

However, there are alternatives to eggs that offer even more protein and other health benefits. One alternative is almonds, reports Surrey Live.

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These nuts are packed with protein, surpassing the amount found in eggs. While a medium egg contains roughly six grams of protein, a 30-gram serving of almonds (around 20 pieces) provides about seven grams.

In addition to their high protein content, almonds are rich in healthy fats, vitamin E, magnesium, and fibre, making them a well-rounded choice for those looking to enhance their diet and physical performance. The high protein content of almonds makes them an essential food for those who exercise regularly.

Not only do they aid in muscle repair, but their combination of nutrients also promotes recovery, regulates energy levels, and combats oxidative stress produced during intense activity.

Dr Sarah Berry, an associate professor in nutritional sciences at King's College London, has praised the benefit of snacking on on almonds. She explains that having a meal meal is always beneficial, but people are "undoing" these benefits by having unhealthy snacks like crisps and biscuits throughout the day. Replacing these with healthier options can have a positive impact on our health.

Despite being high in fat, almonds contain "healthy fibres and fats" and are not "absorbed in the same way" as other fatty foods.

Doctor Sarah said: "We know from the research I've done that if you eat almonds, about 30 per cent of the calories on average are excreted because of the almond's food 'matrix' or structure, so they're a great satisfying snack."

Tim Spector, who led the study and professor of genetic epidemiology at King's College London, also highlighted the negative effects ultra-processed foods (UPFs) can have on our waistlines.

Foods are typically classified as UPFs if they contain five or more ingredients that aren't considered 'cooking' ingredients - such as sweeteners, colours, preservatives and emulsifiers.

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"The proportion of people with a high waist circumference has been increasing over time, and ultra-processed foods (UPFs) are a major culprit. These contribute to overeating and weight gain, and there is a lack of government action in taking strong measures to reduce our consumption of UPFs," he explained.

When it comes to shedding pounds, the trio of proteins, fibre, and healthy fats in these nuts can keep you full for longer, and avoid over snacking.

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