Protein is a vital macronutrient crucial for the proper functioning of every cell in your body. Its close association with muscle development makes it a frequently mentioned term in the realm of fitness and nutrition.
Beyond its role in muscle development, protein offers a wide range of health benefits, including weight management, fat burning, blood pressure regulation, appetite control, and support for bone health, among others.
Ensuring you obtain sufficient daily protein is a fundamental aspect of maintaining a healthy and fit body. In this pursuit, a balanced diet unquestionably stands as the healthiest means to meet your daily protein needs.
Protein quality is often associated with animal foods due to their completeness in essential amino acids. However, plant sources, including nuts, though potentially lacking in one or two amino acids, are essential for meeting a significant portion of people's daily needs. This contribution is of particular significance for vegetarians and vegans, highlighting the essential role of nuts in diverse diets.
Among the array of plant-based protein sources, nuts stand out as a top choice. They not only offer a delicious and crunchy snack but also provide a nutritional powerhouse. For instance, a 100-gram serving of mixed nuts provides approximately 16 grams of protein, fulfilling 31% of your daily protein needs.(2)
Beyond their protein content, nuts have garnered attention for their potential to promote longevity, support heart health, boost the immune system, aid in weight management, and improve type 2 diabetes control.(3)
While all nuts contain protein, some varieties boast higher protein levels than others. Without further ado, let's take a look at the top 8 protein-rich nuts.
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1. Peanuts
Peanuts are highly popular and renowned for their remarkable protein content, surpassing that of many other commonly consumed nuts.(4)
A mere 100-gram serving of raw peanuts contains an impressive 26 grams of protein. To put it in perspective, this equals or slightly exceeds the protein content found in a typical scoop of protein powder.(5)
Beyond their remarkable protein content, peanuts offer a plethora of health benefits. They are not only rich in protein but also provide a substantial amount of fiber, healthy fats, antioxidants, and a variety of essential vitamins and minerals. Moreover, peanuts have a relatively low carbohydrate content and a low glycemic index, making them a smart choice for people with diabetes and other conditions that require strict blood sugar control.(6)
Incorporating peanuts in your diet can be a beneficial step in potentially reducing the risk of developing type 2 diabetes. This is thanks to their abundance of healthy unsaturated fats, fiber, and other essential nutrients that may contribute to improved blood sugar control, enhanced insulin function, and decreased insulin resistance.(6)(7)
It’s crucial to be aware that peanut allergies are among the most common food allergies worldwide, particularly among children. In fact, approximately 1% of Americans have peanut allergies. If you fall into this category, it is essential to strictly avoid all peanuts and peanut products.
2. Almonds
Almonds are an excellent choice for those who either have peanut allergies or simply prefer an alternative nut. A single one-ounce (28-gram) serving packs in 6 grams of protein, contributing to 12% of your daily protein needs.(8)
While you can enjoy almonds in their raw or roasted form, taking the extra step of soaking and peeling them can offer added advantages. This practice reduces the presence of phytates and tannins, compounds recognized for their ability to impede nutrient absorption.
However, it’s important to note that individuals prone to calcium oxalate stones should be cautious with almonds. They are relatively high in oxalates, which can increase the risk of kidney stone development. Oxalates are also found in foods like spinach, peanuts, cashews, pistachios, and soy products.(9)3. Pistachios
In addition to their delightful flavor, pistachios are nutritional powerhouses, brimming with unsaturated fatty acids, protein, antioxidants, and essential nutrients such as copper, thiamine, and vitamin B6. A one-ounce serving of pistachios (approximately 49 kernels) delivers a substantial 5.7 grams of protein, covering 11% of your Daily Value. What sets pistachios apart is their remarkable amino acid profile, boasting significant amounts of all nine essential amino acids. This unique composition qualifies them as one of the rare complete plant-based protein sources.(10)
Beyond their protein content, regular consumption of pistachios has been associated with various health benefits. They support heart health, help manage blood pressure and cholesterol levels, regulate blood sugar levels, and can even help with weight loss.(11)(12)(13)
4. Cashews
Cashews are a versatile and pleasant way to increase your protein intake, whether as a snack, in a salad, or included in your favorite recipes. A one-ounce (28-gram) serving of dry roasted cashews has around 4.3 grams of protein, which accounts for roughly 9% of your Daily Value.(14)
Cashews offer more than just protein; they’re also abundant in iron and copper. These two essential minerals team up to support your body in producing hemoglobin, creating new red blood cells, and ensuring the efficient transport of oxygen to every cell in your body.(14)(15)(16)
5. Walnuts
Incorporating a generous handful of walnuts into your daily routine, whether as a delightful snack or a meal addition, is a convenient and effective way to increase your protein intake while indulging your taste buds.
The English walnut is the most common variety found in grocery stores, but in terms of protein content, Black walnuts, also known as American walnuts, have a slight edge, despite the fact that both varieties provide excellent protein intakes.
For a 28-gram serving, English walnuts provide 4.3 grams of protein, equivalent to 9% of the Daily Value, while black walnuts contain 6.8 grams, or 14% of the DV.(17)(18)
They are also high in omega-3 fatty acids, boasting an impressive 2.5 grams, equivalent to 161% of the DV. They also include a lot of polyunsaturated fats, dietary fiber, and a range of essential minerals and vitamins. However, it’s important to note that they come with 168 calories per serving.(17)(18)
Walnuts are celebrated for their remarkable antioxidant properties, outshining most other nuts. This exceptional antioxidant ability is attributed to their elevated levels of melatonin, vitamin E, and polyphenolic compounds. These potent antioxidants play a central role in neutralizing harmful free radicals, preventing oxidative stress, supporting cognitive function, and enhancing overall well-being.(19)(20)(21)
6. Pine Nuts
In addition to their delightful and buttery taste, pine nuts are a rich source of essential nutrients, including protein. With 3.9 grams of protein per one-ounce (28-gram) serving, they even surpass the protein content found in a glass of milk (3.4 grams).(22) Pine nuts don't stop there; They're also full of minerals such as zinc, magnesium, copper, and manganese, as well as vitamins such as K, E, and thiamine.
These unique teardrop-shaped nuts are also rich in healthy fats, known for their potential to support cardiovascular health. Additionally, they’re packed with antioxidants, notably lutein, which has been linked to maintaining optimal eye health in numerous studies.(23)
7. Hazelnuts
Hazelnuts, also known as filberts, are versatile nuts that find their way into a variety of culinary delights, from chocolate and confections to baked goods.
These nutty gems offer a protein punch, with a one-ounce portion providing 4.2 grams, covering 8% of your daily protein needs. But hazelnuts aren't just about protein; they're rich in health-protective antioxidants, particularly phenolics, primarily found in the skin.
It should be noted that removing the skin reduces the total antioxidant activity of hazelnuts, so consider enjoying them with their natural coating for maximum health benefits.
8. Brazil Nuts
Brazil nuts are renowned for their exceptionally high selenium content, boasting a staggering 990% of the Daily Value in a single one-ounce serving (28 grams). Alongside this selenium richness, brazil nuts also offer a respectable 4.1 grams of protein, contributing 8% towards your daily protein requirements.(24)
In addition to their selenium and protein content, Brazil nuts are a treasure trove of essential nutrients. They're loaded with healthy fats, dietary fiber, magnesium, copper, thiamine, zinc, and vitamin E. These nutrients work together to potentially reduce inflammation, promote brain and heart health, and counteract the harmful effects of free radicals.
Remember, Brazil nuts are incredibly rich in selenium, so it's best to enjoy them in moderation – around one to three nuts per day – to avoid the risk of selenium toxicity.