Protein is an essential nutrient that plays a crucial role in building and repairing tissues, as well as aiding in various bodily functions and the best source of protein is high protein nuts.
High-protein nuts serve as not only an excellent source of plant-based protein but are also loaded with an array of essential nutrients. High in healthy fats and often low in carbs, nuts have been studied for their role in weight management, heart health, and even longevity. But when you’re specifically hunting for high-protein options, six nuts stand out from the rest—each with its unique health benefits.
we brought you 6 high-protein nuts you can eat to boost your protein intake and reap their health benefits.
Almonds: A Protein-Packed Powerhouse
Almonds are nature’s protein-packed gem, known for their versatility and extensive list of health benefits. Not only do they contain an impressive amount of protein, but they are also high in monounsaturated fats, which are linked to lower heart disease risk. Almonds are an excellent source of vitamin E, an antioxidant that helps protect your cells from damage, and they’re also high in magnesium, a mineral that many people are deficient in and is vital for controlling blood sugar and blood pressure.
Almond Nutrition Breakdown
A one-ounce (28 grams) serving of almonds (about 23 almonds) provides:
- Protein: 6 grams
- Fibre: 3.5 grams
- Fat: 14 grams (the majority of which is monounsaturated)
- Vitamin E: 37% of the RDI
- Magnesium: 20% of the RDI
- Good sources of antioxidants
How to Enjoy Almonds for Protein
Integrate almonds into your diet by:
- Snacking on Raw Almonds: A handful of almonds is a convenient and nutritious snack.
- Almond Butter: Swap out your regular peanut butter for almond butter to mix up your snack game.
- Almond-Crusted Proteins: Try using almond meal to coat chicken or fish for a crunchy, healthy alternative.
Walnuts: Omega-3 Rich Protein Source
Walnuts are significant not only for their protein content but also for their high levels of healthy omega-3 fatty acids, which are essential for heart and brain health. Out of all the nuts, walnuts have the highest omega-3 content, offering a good balance against the typical Western diet, which is generally low in these important fats. Studies suggest that including walnuts in a balanced diet may improve heart health by lowering ‘bad’ cholesterol levels and reducing the risk of heart disease.
Walnut Nutrition Breakdown
A one-ounce (28 grams) serving of walnuts provides:
- Protein: 4.3 grams
- Omega-3: 2.5 grams
- Omega-6: 10.4 grams
- Fibre: 2 grams
- Healthy fats
How to Enjoy Walnuts for Protein
Incorporate walnuts into your diet by:
- Overnight Oats: Add a sprinkle of walnuts to your overnight oats for a boost of protein and healthy fats.
- Salads: Toss walnuts into your salads for crunch and extra protein.
- Banana Walnut Bread: Get creative with baking and make a protein-rich sweet treat with mashed banana and walnuts.
Pistachios: The Complete Protein Nut
Pistachios are unique in the nut world. Unlike many other nuts, they provide a complete source of plant-based protein. This means they supply all nine essential amino acids that the body cannot produce on its own, making them a valuable addition to a vegetarian or vegan diet. They are also dense in nutrients like vitamin B6, potassium, magnesium, and antioxidants, which may help lower cholesterol and promote healthy blood vessels.
Pistachio Nutrition Breakdown
A one-ounce (28 grams) serving of pistachios provides:
- Protein: 6 grams
- Dietary Fiber: 3 grams
- Vitamin B6: 20% of the RDI
- Thiamin: 20% of the RDI
- Ounces 36,6 grams
How to Enjoy Pistachios for Protein
Enhance your daily meals with pistachios by:
- Trail Mix: Combine with other nuts and dried fruits for an on-the-go protein-packed snack.
- Pistachio Crusted Salmon: Create a crust by pulsing pistachios in a blender and use it to coat your salmon before baking.
- Pistachio Ice Cream: Opt for a homemade pistachio ice cream to sweeten up your protein intake.
Cashews: Nutrient-Dense Protein Snack
Cashews are a crowd-pleaser with their rich and buttery flavor. They offer a good dose of protein along with an impressive nutrient profile. They are one of the richest sources of a particular group of compounds called phytosterols, which can have cholesterol-lowering benefits. Cashews also contain various vitamins and minerals, including vitamins E, K, and B6, and other beneficial plant compounds.
Cashew Nutrition Breakdown
A one-ounce (28 grams) serving of cashews provides:
- Protein: 5 grams
- Iron: 15% of the RDI
- Zinc: 15% of the RDI
- Healthy Fats: 13 grams
- Good for eye health
How to Enjoy Cashews for Protein
Sprinkle your meals with cashews by:
- Stir-fry: Use cashews in your favorite vegetable stir-fry for added protein and crunch.
- Cashew Cheese: A delicious, dairy-free alternative that’s rich in protein.
- Smoothies: Add a handful of cashews to your morning smoothie for a protein-packed breakfast.
Pecans: Protein with Antioxidant Power
Pecans stand out for their antioxidant content, which includes phenolic antioxidants, ellagic acid, and vitamins A and E. These antioxidants help the body fight oxidative stress, which can damage cells and contribute to diseases like cancer and Alzheimer’s. They are also a rich source of magnesium, which is required for more than 300 biochemical reactions in the body, including energy production and supporting the immune system.
Pecan Nutrition Breakdown
A one-ounce (28 grams) serving of pecans provides:
- Protein: 3 grams
- Fiber: 3 grams
- Manganese: 60% of the RDI
- Magnesium: 8% of the RDI
- A source of plant sterols, which support heart health
How to Enjoy Pecans for Protein
Get creative with pecans by:
- Pecan-crusted Chicken: Coat your chicken with crushed pecans for a protein-packed, crunchy exterior.
- Pecan Pie Smoothie: Enjoy the flavors of a pecan pie in a healthy, protein-rich smoothie.
- Pecan and Blueberry Salad: Toss pecans with blueberries, spinach, and feta cheese for a well-balanced protein-rich salad.
Hazelnuts: Protein and Nutrient-Rich Option
Hazelnuts, also known as filberts, are nutrient-dense nuts that offer various health benefits. They are a substantial source of monounsaturated fats, high-quality protein, and a broad range of essential nutrients. Hazelnuts are particularly high in manganese, which is necessary for bone health, metabolism, and antioxidant defenses.
Hazelnut Nutrition Breakdown
A one-ounce (28 grams) serving of hazelnuts provides:
- Protein: 4 grams
- Dietary Fiber: 3.5 grams
- Vitamin E: 37% of the RDI
- Manganese: 87% of the RDI
- A source of healthy fats, including monounsaturated and polyunsaturated fats.
How to Incorporate Hazelnuts in Your Diet
Try these tasty ways to include hazelnuts in your diet:
- Hazelnut Butter: Spread hazelnut butter on toast, crackers, or apples for a protein-rich snack.
- Hazelnut and Chocolate Smoothie: Blend hazelnuts with chocolate protein powder, milk, and frozen bananas for a deliciously nutritious smoothie.
- Roasted Hazelnut Salad: Sprinkle roasted hazelnuts over a salad of mixed greens, goat cheese, and dried cranberries for a balanced and flavorful meal.
- Hazelnut-crusted Fish: Crush hazelnuts and use them as a coating for baked fish, such as salmon or tilapia. The nuts will add flavor, crunch, and protein to your dish.
Benefits of Hazelnuts
In addition to being a tasty snack option, incorporating hazelnuts into your diet can also offer the following health benefits:
- Heart Health: Hazelnuts are a good source of healthy fats, which have been linked to improved heart health. They may help reduce LDL (bad) cholesterol levels and decrease the risk of cardiovascular diseases.
- Weight Management: Protein helps keep you feeling full and satisfied, making hazelnuts a great option for snacking and controlling cravings. Plus, the healthy fats in hazelnuts can help improve satiety and may aid in weight loss.
- Antioxidant Properties: Hazelnuts contain a variety of antioxidants, including vitamin E, which can help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.