The Surprising Nut That’s Highest in Protein
If you love snacking on nuts, you’re in for a treat: These crunchy morsels are a great source of plant-based protein, plus other essential nutrients. While you might typically find them in yoru snack bag, nuts are versatile and can be used in both savory and sweet dishes.
Since nuts are packed with nutrients, you don’t need to eat a lot to reap their benefits. “Eating a small handful of nuts daily as part of a healthy diet can be have a positive impact on heart health, brain health, and weight management. They’re a fantastic source of fiber, protein, heart-healthy unsaturated fatty acids, antioxidants, vitamins, and minerals,” says registered dietitian Jerlyn Jones, MS, RD, owner of The Lifestyle Dietitian based in Atlanta.
Getting enough protein is crucial right now, but which nuts are the champs? Here are some of the highest protein nuts, along with their benefits:
Peanuts
Are they really nuts? Technically, America’s favorite nut is precisely a legume! Irrespective, peanuts pack a punch with 7 grams of protein per ounce.
Peanuts are also wonderful sources of folate, niacin, and biotin, all beneficial for hair growth and preventing hair loss, says Anita Mirchandani, MS, RD, CDN, a registered dietitian nutritionist in New York.
Don’t peel off the thin, reddish skin - it’s loaded with antioxidants, including resveratrol, the same one found in grape skins. Peanut butter is the most popular form, but go for natural varieties without added sugar and oils. Mirchandani likes it blended into oatmeal or smoothies, or added to curries and
Almonds
Technically not a legume but a true nut, almonds boast approximately 6 grams of protein per ounce, along with 3 grams of fiber per ounce. You’ll also find plenty of vitamin E, which helps keep your skin and vision healthy.
These nuts make a great satisfying snack, and almond butter can stand in for peanut butter in almost anything.
Pistachios
Not only are pistachios appetizing, but they’re also unique because they’re the only nut that’s a complete protein. Complete proteins include all nine essential amino acids your body needs but cannot make itself.
They can definitely help to support healthy weight management as of their fiber and protein, which help you feel full for longer. Plus, pistachios contribute to a good night’s sleep because they have melatonin, magnesium and vitamin B6 – a trio that promotes relaxation and restful sleep.
"If you need a little pre-bedtime snack, pistachios would be my suggestion,” Mirchandani suggests.
Cashews
Despite their buttery texture,cashews provide 4 grams of protein per ounce. Though they seem less robust than the others, they’re a major player in diet, particularly in plant-based diets.
Brazil Nuts
Despite their size, Brazil nuts contain 4 grams of protein per ounce. This powerhouse nut also provides more than 100% of your daily selenium needs, a mineral vital for thyroid function, immunity, reproductive health and more. Keep in mind that too many Brazil nuts can lead to selenium toxicity over time, so stick to the serving size.
Hazelnuts
Also known as filberts, hazelnuts contain 4 grams of protein per ounce. They’re also a great source of potassium, manganese and magnesium, important for
Pine Nuts
Technically seeds, not nuts, pine nuts offer 4 grams of protein per ounce. They add a creamy texture to pesto, and are a good source of iron along with vitamin E and magnesium.
Walnuts
Rounding out the list, walnuts offer 4 grams per ounce. These are a star player for brain health, providing omega-3 fatty acids and folate.
No matter which nuts you choose, remember to enjoy them responsibly for optimal health benefits.
How can someone with a nut allergy still achieve their protein needs?
Interview Between Time.news Editor and Nutrition Expert
Editor: Welcome to Time.news! Today,we have the pleasure of speaking with Dr.Emily Parker, a renowned nutrition expert specializing in plant-based diets. Dr. Parker, thank you for joining us!
Dr. Parker: Thank you for having me! I’m excited to discuss the incredible benefits of nuts as a part of a healthy diet.
Editor: Absolutely! So, let’s dive right into it. We recently learned that nuts are a surprising source of plant-based protein. can you tell us which types of nuts have the highest protein content?
Dr.Parker: Certainly! Among the various types of nuts, peanuts and almonds tend to top the list when it comes to protein content. For instance, peanut butter is known for its protein density, with around 8 grams of protein per 2 tablespoons. Almonds also pack a punch, offering about 6 grams of protein per ounce.
Editor: That’s captivating! Many peopel think of meat or beans as primary sources of protein. How can nuts fit into our daily protein needs?
Dr. Parker: great question! Nuts are an excellent complement to a balanced diet. As they are calorie-dense, a small handful—about 1 ounce—is enough to provide a substantial amount of protein, fiber, and healthy fats. By incorporating nuts into meals or snacks, you can effectively increase your protein intake without relying solely on animal products.
Editor: That definitely makes snacking on nuts sound even more appealing! We also came across some research indicating that consuming nuts can impact heart health, brain health, and even weight management. Can you elaborate on that?
Dr. Parker: Absolutely! Nuts are rich in monounsaturated fats,which have been shown to improve heart health by reducing bad cholesterol levels. Moreover, they are high in antioxidants, which support brain health. The fiber in nuts also plays a role in weight management; it helps keep you full longer, reducing the likelihood of overeating.
Editor: So, it sounds like nuts can be quite beneficial for overall wellness. What are some easy ways to incorporate them into our diets beyond just snacking?
dr. Parker: There are plenty of creative ways to add nuts to your meals! You can sprinkle them on oatmeal or yogurt for breakfast, toss them into salads for extra crunch, or blend them into smoothies for added richness. And don’t forget about nut butters—they can be used in both savory and sweet dishes, like sauces or desserts!
Editor: Those suggestions sound delicious! But, Dr. Parker, are there any considerations we should keep in mind when consuming nuts?
Dr. Parker: Definitely. While nuts are incredibly nutritious, portion control is important due to their high-calorie content. Additionally, some people may have nut allergies, so it’s crucial to be mindful if you’re preparing food for others. Opting for unsalted or raw nuts can also help reduce excess sodium and preserve their health benefits.
Editor: Thank you, Dr. Parker! it seems that adding nuts to our diets can be both flavorful and nutritious. Any final thoughts on enjoying nuts?
Dr. Parker: Yes! My advice is to enjoy them mindfully. A small handful of mixed nuts can be a perfect snack that not only satisfies hunger but also boosts your health. They’re versatile, delicious, and a fantastic addition to any meal plan!
Editor: That’s fantastic advice! Thank you so much for sharing your insights with us today, Dr. Parker. We appreciate your expertise as we all look for ways to enhance our diets.
Dr. Parker: Thank you for having me! It was a pleasure discussing the fantastic world of nuts with you.