9 high-protein nuts to boost your diet
Walnuts, cashews, and almonds constitute some of the nuts with the highest protein content, thus making them excellent sources of plant-based protein.
Protein is crucial for constructing bones, muscles, and skin, and it aids in enhancing feelings of fullness, providing constant energy throughout the day. While every nut and seed contains protein, several particular types have a higher content. Here are nine top picks, ranked according to protein content.
1. Walnuts
Nutrient Composition: Edamame contains a total of 4.5 grams of protein per quarter cup serving.
Adding walnuts to your meals is a tasty way to boost your protein intake. Packed with omega-3 fatty acids, particularly alpha-linolenic acid (ALA), they are associated with improved heart health and a lower risk of heart disease. Their rich, nutty texture makes them a fantastic addition to ground meat or plant-based dishes, providing an extra dose of protein.
2. Pine nuts
Daily value*: 10% of the Daily Value (DV) per serving
Pine nuts are very rich in unsaturated fats that may help lower the risk of heart disease. Research has shown that their fatty acids might also have anti-inflammatory properties and could potentially prevent the spread of cancer. Roasted pine nuts are especially delicious and great to add to salads, grain dishes, or roasted vegetables.
3. Brazil nuts
Protein content: 4.75 grams per 250 ml.
Noted for their significant presence in blended nut packs, Brazil nuts are seeds rich in protein, fiber, and beneficial fats. They’re also a substantial source of selenium, which supports thyroid health and immunity. One Brazil nut provides nearly twice the daily advised intake of selenium. Blend them into a trail mix for a nutritious snack.
4. Cashews
The protein content: 5 grams per 1/4 cup.
These are nuts rich in protein, providing around 80% of the daily-recommended intake of copper. Copper plays a key role in immune function and red blood cell production, and may also help in preventing osteoporosis. Consider adding them to plain yogurt mixed with fruits as a well-rounded snack.
5. Hazelnuts
Protein content: 5 grams per 240 milliliters serving
Hazelnuts boast a sweet, buttery taste and serve as a nutritious source of protein. They may positively impact cholesterol levels by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol. Consider blending hazelnuts with chocolate protein powder and cocoa to create a high-protein homemade spread.
6. Pistachios
Protein content: 6 grams per 225 milliliters serving
Pistachios provide as much protein as an egg per serving. They contain a higher ratio of essential amino acids compared to most nuts, making them an excellent addition to your diet. You can enjoy them as nut butter on toast or crackers for a fun twist.
7. Almonds
Nutritional information per serving: Protein content 7 grams per 1/4 cup
Almonds are rich in protein and antioxidants, primarily concentrated in their outer brown layer. These antioxidants counteract oxidative stress, a state that can result in aging and conditions such as heart disease and cancer. Paired with fresh fruit, almonds make a nutritious snack.
8. Peanuts
Nutritional content includes 9.5 grams of protein per 95 gram serving, which is equivalent to one quarter cup of the product.
Peanuts are a source of high-quality protein with the highest amount among commonly eaten nuts. They also contain a significant amount of biotin, which helps the body convert food into energy. Pairing peanut butter with bananas or spreading it on toast makes for a filling snack.
9. Pumpkin seeds
Protein content: 10 grams per 0.25 cup
Pumpkin seeds take first place with a protein content nearly double that of many other options. They are rich in antioxidants and crucial nutrients such as magnesium, zinc, and potassium, which may help decrease inflammation and safeguard against heart disease, diabetes, and some types of cancer. Roasty them in the oven to produce a crunchy, flavorful topping for salads or soups.
To find your recommended daily protein intake, regardless of the source, multiply your weight in pounds by 0.36. Pregnant or breastfeeding individuals and athletes may require more protein and should consult a medical professional for personalized guidance.