Protein provides a source of energy for the body and assists in the production of hormones and enzymes. Protein also helps the body repair its tissues and keep the skin and hair healthy. Some high-protein foods also contain high levels of fat. Harvard School of Public Health recommends avoiding high levels of saturated fat and choosing foods that have heart-healthy monounsaturated fat when possible.
Almonds
Packed with protein and other nutrients, almonds also contain high amounts of fat. The University of Nebraska Cooperative Extension reports that 1 oz. of almonds contains a total of 14g of fat. These nuts have 1g of saturated fat, 9g of monounsaturated fat and 3g of polyunsaturated fat. One oz. contains 20 to 24 almonds. Almonds also contain vitamin B2, vitamin E, copper, manganese, phosphorus and magnesium.
Cashews
Cashews contain oleic acid, the same type of fat found in olive oil. This type of fat may help reduce triglyceride levels in diabetics and protect against heart disease. The copper found in cashews helps the body use iron properly, prevents cellular damage caused by oxidation, assists in the production of melanin and helps building strong connective tissue and bones. An ounce of cashews, or 16 to 18 nuts, contains 13g of fat, according to the University of Kentucky College of Agriculture.
Peanuts
Peanuts offer a good source of protein with only 2g of saturated fat, as reported by the National Peanut Board. Dry-roasted peanuts contain 7g of protein and 14g of fat in a 1 oz. serving. Peanuts also have iron, niacin, phosphorus, folic acid, vitamin E, thiamine and magnesium. Peanut butter also contains protein and fat, but the fat content varies based on the type of peanut butter. The USDA Nutrient Database indicates that 2 tbsp. of chunky peanut butter without added salt has 15.98g of fat. This includes 7.86g of monounsaturated fat, 2.586g of saturated fat and 4.735g of polyunsaturated fat.
Ground Beef
The fat content of ground beef depends upon the type of beef you purchase. Ground beef patties with 73 percent lean content and 27 percent fat content have 18g of fat, according to the Iowa State University Extension. Ground beef with a composition of 80 percent lean and 20 percent fat has 15g of fat in one 3 oz. broiled patty. The protein content of ground beef also varies with the fat content. Ground beef that is 73 percent lean contains 22.84g of protein in a 3-oz. serving, as reported by the Texas A&M University Meat Science Department. Ground beef that is 80 percent lean has 24.38g of protein.
References
- Harvard School of Public Health: Fats and Cholesterol
- University of Nebraska Cooperative Extension: NUTS for Nutrition
- University of Kentucky College of Agriculture: Flavorful Nuts
- National Peanut Board: Peanuts, All Types, Dry-Roasted
- Iowa State University Extension: Reducing Fat in Cooked Ground Beef
Member Comments