Nuts make a delicious protein-rich snack or addition to meals. They’re versatile, easy to eat on the go and a good source of plant-based protein. Especially for those who eat few or no animal products. Eating nuts can help you meet your needs for protein, which is necessary for building bones muscles. Protein also increases feelings of fullness, helping you stay satisfied and energized.
While all nuts contain protein some provide more than others. This article reviews eight nuts that are high in protein.
1. Almonds protein
- Seven grams per one quarter cup
- 35 gram serving of almonds
Almonds are actually a seed. However, people often group them with nuts and consider them to be a high protein option. In addition to being high in protein almonds are loaded with antioxidants. These plant compounds protect the body from free radical induced oxidative stress, which can lead to aging heart disease and cancer.
The brown layer of skin surrounding almonds contains the highest concentration of antioxidants, so it’s best to eat almonds with the skin, for the most benefits. To make a balanced snack with almonds pair them with a piece of fruit.
2. Walnuts protein
- 4.5 grams per 1/4 cup
- 29 gram serving of chopped walnuts
Eating walnuts is a delicious way to boost your protein intake. Walnuts are also a source of heart-healthy fats, specifically they contain more omega-3, fatty acids and alpha-linoleic acid than any other nut. Some observational studies have linked walnut intake to a lower risk of heart disease with their fatty texture and mouth feel. Walnuts are a good addition to ground meats and can further increase the protein content of meat-based dishes.
3. Pistachios protein
- Six grams per one-quarter cup.
- 30 gram serving of pistachios
A serving of pistachios provides as much protein as one egg. These nuts have a higher ratio of essential amino acids, relative to their protein content. Compared with most other nuts, essential amino acids are those that need to be obtained through the diet, so that the body can use them to build proteins that are necessary for important functions. For a fun way to eat pistachios try blending them into a nut butter to eat on toast apples or crackers.
4. Cashews protein
- Five grams per one quarter cup
- 32 grams of cashews
Cashews are technically seeds. They’re not only high in protein, but also contain several important vitamins and minerals. A one-quarter cup and 32 gram serving provides about 80 of the daily value for copper. Copper is a mineral that supports immunity and aids the creation of red blood cells and connective tissue. Studies have also found a link between low copper intake and an increased risk of osteoporosis, a condition characterized by weak and brittle bones. Thus, getting more copper in your diet by eating cashews may be one way to help protect against this condition. To enjoy more cashews in your diet eat them as part of a balanced snack on top of plain yogurt with fruit.