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Top 9 Nuts with the Most Protein

Nuts are not only delicious and satisfying snacks but are also a nutritional powerhouse. They are renowned for their healthy fats, vitamins, and minerals, but what about protein? Do nuts have protein, and if so, which are the highest protein nuts?

If you’re vegan and looking to boost your protein intake, these nuts can be an excellent addition to your diet.

1. Almonds

Almonds are among the most popular nuts and are well-known for their rich protein content. Just a one-ounce (28-gram) serving of almonds provides approximately 6 grams of protein. They are also a great source of healthy fats, fiber, vitamin E, and various minerals.

  • Protein per ounce: About 6 grams
  • Calories per ounce: Around 160 calories

2. Pistachios

Pistachios are not only delicious but also a fantastic source of plant-based protein. A 1-ounce serving of pistachios contains about 6 grams of protein. These green gems are also packed with fiber, healthy fats, and antioxidants.

  • Protein per ounce: Approximately 6 grams
  • Calories per ounce: Approximately 160 calories

3. Peanuts

Peanuts, often mistaken for nuts, are actually legumes, but they are a popular choice for protein seekers. One ounce of peanuts offers around 7 grams of protein. They’re also a good source of folate, niacin, and healthy monounsaturated fats.

  • Protein per ounce: Roughly 7 grams
  • Calories per ounce: Around 160 calories

4. Cashews

Cashews are creamy and delicious, and they also provide a good amount of protein. In a 1-ounce serving of cashews, you’ll find roughly 5 grams of protein. This tasty nut also includes essential minerals like magnesium and phosphorus.

  • Protein per ounce: About 5 grams
  • Calories per ounce: Approximately 160 calories

5. Walnuts

While walnuts are more famous for their omega-3 fatty acids, they still offer a respectable amount of protein, containing about 4 grams per ounce. Walnuts are also high in antioxidants and promote heart health.

  • Protein per ounce: Approximately 4 grams
  • Calories per ounce: Around 185 calories

6. Hazelnuts

Hazelnuts are a great option for a protein-packed snack. A 1-ounce serving of hazelnuts provides approximately 3 grams of protein. These nuts are also a good source of vitamin E and manganese.

  • Protein per ounce: About 3 grams
  • Calories per ounce: Approximately 180 calories

7. Pecans

Pecans, often associated with indulgent desserts, can also be a protein source. They contain about 3 grams of protein per ounce and are rich in antioxidants, especially vitamin E.

  • Protein per ounce: Approximately 3 grams
  • Calories per ounce: Around 200 calories

8. Brazil Nuts

Brazil nuts are known for their high selenium content, but they also offer a decent amount of protein, with about 4 grams per 1-ounce serving. Selenium is essential for a healthy immune system and thyroid function.

  • Protein per ounce: About 4 grams
  • Calories per ounce: Approximately 190 calories

9. Macadamia Nuts

Macadamia nuts are among the highest in healthy fats and provide around 2 grams of protein per ounce. They are also rich in monounsaturated fats, which can benefit heart health.

  • Protein per ounce: Roughly 2 grams
  • Calories per ounce: Around 200 calories

Are Nuts a Complete Protein Source?

While nuts are rich in protein, they are not considered complete protein sources. A complete protein contains all nine essential amino acids that the human body cannot produce on its own.

Most plant-based protein sources lack one or more essential amino acids, and nuts are no exception. However, combining nuts with other plant-based protein sources, like legumes or whole grains, can create a complete protein profile.

For example, almond butter on whole-grain bread or a trail mix containing various nuts and seeds can provide a wider array of amino acids, making it more nutritionally complete.

Additional Benefits of High Protein Nuts

1. Satiety: Nuts are an excellent choice for satiety, as their protein and healthy fat content helps you feel full and satisfied. This can be particularly beneficial for weight management and curbing unhealthy snacking.

2. Heart Health: The healthy fats in nuts, particularly monounsaturated and polyunsaturated fats, can help lower bad cholesterol levels, reducing the risk of heart disease.

3. Nutrient Density: Nuts are nutrient-dense, meaning they pack a significant amount of essential nutrients into a relatively small number of calories. They’re loaded with vitamins, minerals, and antioxidants that benefit overall health.

4. Bone Health: Nuts are a source of essential minerals like calcium and magnesium, which are crucial for maintaining strong and healthy bones.

5. Brain Function: The healthy fats and antioxidants in nuts may support brain health and cognitive function. Omega-3 fatty acids, found in walnuts, are particularly beneficial in this regard.

Incorporating High Protein Nuts into Your Diet

Here are some creative ways to include high protein nuts in your diet:

1. Snacking: Enjoy nuts as a quick and convenient snack. A small handful can curb hunger and provide a protein boost.

2. Nut Butter: Use nut butters like almond, peanut, or cashew as spreads on whole-grain bread, in smoothies, or as dips for fruits and vegetables.

3. Salads: Sprinkle chopped nuts on salads for added crunch and protein.

5. Trail Mix: Create your own trail mix by combining various high protein nuts with dried fruits, seeds, and vegan-friendly dark chocolate for a satisfying on-the-go snack.

5. Cooking: Use crushed or chopped nuts as coatings for proteins like tofu, or incorporate them into stir-fries and grain-based dishes.

Nuts Are Excellent Sources of Protein for Vegans

Nuts are not only delicious but also a fantastic source of plant-based protein, making them an excellent addition to any diet. Whether you’re vegan, vegetarian, or simply looking to increase your protein intake, these high protein nuts offer a range of health benefits.

Remember to consume them in moderation, as they are calorie-dense. By incorporating a variety of nuts into your meals and snacks, you can enjoy their protein-packed goodness along with an array of other essential nutrients.

For more delicious vegan food options, be sure to visit The Vegan Joint in DTLA, Culver City, and Woodland Hills.

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