Nuts offer a nutritious and protein-rich snack option, packed with plant-based protein, vitamins, minerals, and fiber.
Incorporating nuts into your diet can provide various health benefits, including increased satiety, improved weight management, and enhanced blood sugar control.
For those engaged in physical activity or seeking to build muscle, nuts serve as a valuable protein source.
Research indicates that the plant proteins in nuts can stimulate muscle protein synthesis, supporting muscle growth and recovery.
registered dietitian Destini Moody, highlights the top six protein-rich nuts and provides tips on incorporating them into your diet.
Here are the Top 6 Nutritious Nuts Rich in Protein to Include in Your Diet:
1. Hazelnuts
Hazelnuts provide approximately 4 grams of protein and 178 calories per ounce. Beyond their popularity in sweet treats like chocolate spreads, hazelnuts boast impressive nutritional value.
Research reveals that their rich antioxidant content helps fight inflammation and minimize oxidative stress.
“Hazelnuts may be more known as a flavoring for coffee or chocolate, but they also have a good amount of protein. Higher in fat than most nuts, they still contain a good ratio of monounsaturated fat that’s been shown to reduce the risk of heart disease,” says Moody.
2. Almonds
Almonds provide 6 grams of protein and 164 calories per ounce. As highlighted in a 2020 Nutrients study, almonds are a rich source of plant-based protein, healthy fats, fiber,2. vitamin E, and essential minerals such as magnesium. Their versatility makes them a great addition to breakfast cereals, yogurt parfaits, or as a quick snack on their own.
“Almonds are high in vitamin E, which is an important antioxidant known for helping to clear free radicals and inflammatory compounds from the body,” Moody explains. “They can also help lower cholesterol. Also, they’re lower in fat than many other nuts, which makes them more fitting in a weight loss diet.”
3. Peanuts
While botanically a legume, peanuts are an excellent high-protein option. They offer versatility in consumption, from peanut butter sandwiches to roasted peanuts and homemade sauces.
According to Destini Moody, peanuts boast the highest protein content among all nuts, along with being a rich source of magnesium, which aids in blood sugar regulation.
Additionally, peanuts are a relatively affordable option compared to other types of nuts.
4. Cashews
Cashews are not only a tasty snack, but they also provide around 5 grams of protein and 157 calories per ounce.
With their smooth texture and subtly sweet taste, they’re a versatile ingredient that can elevate both sweet and savory recipes, from salads and sauces to solo snacking
“Copper, which is abundant in cashews, can help support bone and cardiovascular health,” states Moody. “Cashews also are known as the richer-tasting cousin of the peanut, and science shows that roasted cashews may contain more antioxidants.”
5. Pistachios
Pistachios boast vibrant green color and crunchy texture, with one ounce providing approximately 6 grams of protein and 159 calories.
Rich in fiber, healthy fats, vitamins, minerals, and antioxidants, pistachios offer potent anti-inflammatory benefits.
According to Destini Moody, pistachios uniquely contain all nine essential amino acids, a rarity in plant-based foods.
Additionally, eating pistachios in their shells can aid weight loss by slowing down consumption.
“The wonderful thing about pistachios is they contain all nine essential amino acids or amino acids the body cannot make on its own and must get from food,” says Moody. “
6. Walnuts
Walnuts, with their distinctive brain-like shape, are rich in heart-healthy omega-3 fatty acids. A one-ounce serving provides 4 grams of protein and 180 calories.
Their unique flavor and versatility make them ideal for adding protein and crunch to salads, smoothie bowls, and baked goods.
According to Destini Moody, while walnuts are high in fat, their omega-3 fatty acids offer essential health benefits, including reduced heart disease risk and improved brain function.
“Walnuts have among the highest fat content of any other nut,” says Moody.