Yahoo Lifestyle The Surprising Nut That's Highest in Protein
If you go nuts for nuts, you’re in for a treat: Those crunchy little morsels are a great source of plant-based protein, plus other essential nutrients. You may be most apt to nosh on nuts as a snack, but they’re super-versatile and can be used in tons of different dishes, both savory and sweet. Plus, since nuts are so nutrient-rich, you don’t need to eat too many to reap their benefit.
“Eating a handful of nuts daily as part of a healthy diet may be good for heart health, brain health and managing your weight because they’re a great source of fiber, protein, healthy unsaturated fatty acids, antioxidants, vitamins and minerals,” says Jerlyn Jones, MS, RD, a registered dietitian and owner of The Lifestyle Dietitian in Atlanta. Getting enough protein is a trendy wellness task these days, and the high-protein nuts below can be a great way to pad your daily intake.
Wondering how much protein to aim for? The daily value for protein is 50 grams per day based on a 2,000 calorie diet. Or the 0.8 to 1 gram per kilogram body weight. It may vary a bit by factors like age, but in general, adult women should strive to obtain 34 to 46 grams of protein per day and men should shoot for 34 to 56 grams per day, according to the U.S. Department of Agriculture’s 2020–25 Dietary Guidelines for Americans.
Peanuts
America’s favorite nut is actually a legume, like lentils and beans, but we had to include on this list: It 7 grams per ounce.
Peanuts are also great sources of folate, niacin and biotin, which can help with hair growth and prevent hair loss, Anita Mirchandani, MS, RD, CDN, a registered dietitian nutritionist in New York says. Don’t peel off the thin, red skin on peanuts cracked from the shell. The skin contains powerful antioxidants, including resveratrol — the same one found in grape skins. Peanut butter is probably the most commonly used form of the peanut, but go for natural peanut butters without added sugar and oils. Mirchandani swirls peanut butter into oatmeal and smoothies and adds it to curries and other sauces.
Almonds
If we're talking about true nuts (not a legume like peanuts), almonds come out on top. Almonds contain nearly 6 grams of protein per ounce, as well as 3 grams fiber per ounce. Almonds are also high in vitamin E, important for vision and skin health, in particular.
Almonds make a great filling snack, and almond butter can sub in for its peanut counterpart in virtually anything. You can make your own almond butter by simply blending unroasted almonds and a little salt in a blender or food processor until smooth.
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Pistachios
Pistachios have 6 grams of protein per ounce, and hold the distinction of being the only nut that’s a complete protein. Complete proteins contain all nine essential amino acids the body needs, but cannot make by itself, including leucine, lysine, tryptophan and more.
Pistachios may help you maintain a healthy weight, as their high fiber paired with the protein may help keep you feeling full for longer.. And they may also help support good sleep, as they're a source of melatonin, magnesium and vitamin B6 — a trio that can help the body calm down and get more restful sleep. “If you need a little post-dinner, pre-bedtime snack, pistachios would be my suggestion,” Mirchandani says.
Cashews
Cashews are the base for many plant-based sauces, creams and cheeses, thanks to their soft, buttery texture, so they're a popular fixture in vegetarian and vegan diets, and deliver 4 grams of protein per one-ounce serving. “Cashews are multifaceted, and you can blend them into a cream or add to a gravy to boost the nutritional profile,” Mirchandani.
Brazil Nuts
The big Brazil nut has 4 grams of protein per ounce — but because of their size, that translates to just one or two nuts in a serving. They're also high in selenium — one nut provides more than 100% of your daily selenium needs — which has antioxidant properties and is important for thyroid function, immunity, reproductive health and more.
Try not to exceed the serving size, as eating too many Brazil nuts may lead to selenium toxicity over time, which is linked to heart, kidney and nervous system problems.
Hazelnuts
Also known as filbert nuts, hazelnuts clock in at 4 grams of protein per one-ounce serving. They’re also full of potassium, manganese and magnesium — minerals with anti-inflammatory properties. “They’re a great source of antioxidants and may help reduce blood pressure, as well,” Mirchandani says.
Pine Nuts
They're actually seeds from a type of pine tree, but they're edible, and pack 4 grams of protein per one-ounce serving. Pine nuts are a key ingredient in pesto, as their creamy texture keeps the condiment from being too runny, so they're excellent blended into other types of sauces, and you'll also receive iron for healthy blood, as well as vitamin E and magnesium.
RELATED: Best Protein Sources for Vegans and Vegetarians
Walnuts
Walnut contain 4 grams of protein per ounce, but their other health benefits are what really makes them shine. They’re also one of the best plant-based sources of anti-inflammatory omega-3 fatty acids and folate, two nutrients that are important for brain health.
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