Looking to boost your protein intake through natural sources? Are you curious about which nuts provide the highest levels of protein to fuel your body? Nuts are not only a great source of healthy fats, fibre, and essential vitamins, but they also offer a plant-based protein boost that can complement your diet. So if you’re looking to make healthier food choices, adding the right nuts to your daily routine can be a game-changer. In this article, we will tell you in detail about some of the best nuts with the highest protein content to help you make informed choices for a protein-rich, nutritious snack.
Almonds are among the most popular and widely consumed nuts not just in India but all over the world, and for good reason. These crunchy delights are packed with nutrients and offer an impressive amount of protein. According to a study by the National Institutes of Health (NIH) in 2023, it states that, “Amandin, a legumin-type protein, is the most abundant protein in almonds”, which makes them an excellent choice for a healthy snack option.
According to Harvard University’s The Nutrition Source report, “One serving of almonds equals one ounce, about 23 almonds or ¼ cup. It is a calorie-dense food but also nutrient-dense with the majority of its fat being monounsaturated.” Almonds also provide healthy monounsaturated fats, vitamin E, and magnesium, all of which support heart health and overall well-being. In addition to their protein content, almonds are high in fibre, which helps in digestion and helps keep you feeling full for longer.
2. Peanuts
Despite being technically legumes, peanuts are often classified with nuts due to their similar nutrient profile. Research suggests that peanuts are the richest source of leucine and phenylalanine. The Healthline report says that, “Peanuts are a good source of protein. The protein content ranges from 22–30% of its total calories, making peanuts a great source of plant-based protein.” They also contain healthy fats, particularly monounsaturated fats, which are known to promote heart health.
Peanuts are especially popular for making peanut butter, which can be a delicious and protein-packed addition to sandwiches, smoothies, or more.
3. Pistachios
Pistachios are not only rich in protein but also packed with fibre, vitamins, and minerals. According to a study by the National Institutes of Health, it found that eating pistachios can have a positive impact on blood pressure and endothelial function. 100 grams of pistachios contains about 560 calories, as per USDA database. These tiny nuts are also lower in calories compared to other nuts, making them a great option for those who are mindful of their caloric intake.
Pistachios are versatile and can be enjoyed on their own as a snack, added to incorporated into baked goods and desserts. Their unique flavour and crunchy texture make them a favourite among nut lovers.
Don’t miss:6 Must-Try Desk Exercises For Busy Professionals
4.Cashews
Cashews are known for their creamy texture and mild, slightly sweet flavour. A 1-ounce (oz) serving of cashews provides over 5 grams of protein. While they are slightly lower in protein compared to almonds or peanuts, cashews still offer significant nutritional value. They are a rich source of copper, magnesium, and manganese, which help with energy production and immune function. Cashews can also be eaten raw, roasted, or added to various dishes for an extra protein boost.
Don’t miss:5 Unknown Health Benefits Of Avocado Seeds
5. Walnuts
Walnuts are best known for their omega-3 fatty acids, which are excellent for heart health, as per Harvard Health. Just one ounce of walnuts contains about four grams of protein. They’re packed with protein and low in carbs, making them an easy and healthy addition to your daily diet. It is a great option for those looking to increase their protein intake along with the added benefits of anti-inflammatory properties and improved brain health. Walnuts can be eaten as a snack or used in baking or any other savoury dishes.
Whether you enjoy them raw, roasted, or in nut butter form, these protein-rich nuts are a perfect choice for anyone seeking a tasty and nutritious snack.
For more such stories, stay tuned to HerZindagi.
Image credit: Freepik