3 Nuts with More Protein Than an Egg, Recommended by a Dietitian

Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS

There are truthful galore fantastic things astir nuts—including however they’re packed with fibre and protein. Both of these nutrients assistance support you afloat by slowing down digestion and steadying your humor sweetener levels to supply sustained energy.

When it comes to macromolecule successful particular, immoderate nuts radiance successful that section much than others. In fact, immoderate nuts are conscionable arsenic protein-rich arsenic an egg. Since an ovum is 1 of the champion high-protein foods you tin devour (with 6 grams of protein) we often usage it arsenic a notation constituent to find retired however different foods stack up.

Protein: 7 g per 1 oz. (1/4 cup)

Peanuts are technically a legume that grows underground, but they are consumed arsenic nuts for their taste, texture and nutritional value. There is simply a crushed wherefore peanuts are America’s favourite nut: They are affordable, shelf-stable and nutritious, boasting much than 7 grams of macromolecule and 2 grams of fibre per 1-ounce serving.

Enjoy peanuts by the fistful arsenic a filling snack, oregon adhd them to savory dishes, similar our Stir-Fried Celery with Peanuts.

Protein: 6 g per 1 oz. (23 almonds)

Almonds cheque disconnected the nutritional and culinary criteria. This seed is simply a powerhouse, offering a scope of nutrients, including fibre and antioxidants, some of which lend to bully bosom health. Almonds supply 3.5 grams of fibre for each 23 nuts, which provides much than 10% of your regular fibre needs.

Add a dash of unsalted almonds arsenic a crockery topping, usage them arsenic a main constituent for cakes, oregon spirit your almonds by baking them and making a batch of Everything-Seasoned Almonds.

Protein: 6 g per 1 oz. without ammunition (29 grams)

Pistachios merit an honorable notation due to the fact that they besides person a stellar nutritional profile, including blood-pressure-regulating potassium, immune-supporting vitamin B6 and bone-building manganese. Research suggests that consuming pistachios regularly whitethorn amended the wellness of your gut microbiome by expanding the attraction of beneficial bacteria. 

Pistachios brace good with proteins similar food and chicken. Use a nutrient processor to blend pistachios and breadcrumbs into a chopped oregon good grind and drench your food fillets oregon chickenhearted breasts with the coating earlier cooking—check retired our Pistachio-Crusted Tuna Steaks and Pistachio-Crusted Chicken with Warm Barley Salad.

Protein: 4 g per 1 oz. (1/4 cupful oregon 18 full cashews)

Cashews whitethorn not get the aforesaid attraction arsenic different nuts, but they connection a slew of indispensable nutrients that lend to bully health. One serving of cashews delivers one-third of our regular recommended intake of copper, a hint mineral that supports our tense and immune systems and plays a relation successful making energy. Plus, cashews person imaginable heart-health benefits. One survey indicates that consuming cashews each time for 12 weeks whitethorn amended the HDL cholesterin and humor unit levels of radical with benignant 2 diabetes.

Eat these crescent-shaped nuts arsenic a snack oregon boost their spirit with curry powder. Cashews besides complement recipes similar stir-fries and pasta. Try our Creamy Shrimp & Mushroom Pasta for an other crunch.

Protein: 4 g per 1 oz. (1/4 cupful oregon 14 walnut halves)

These wrinkly-looking nuts person 2.5 grams of plant-based omega-3 fats, which person been linked to improved encephalon health, gut wellness and antheral reproductive health.

Enjoy walnuts plain, brace them with a effect (Banana & Walnuts marque a large combo) oregon sprinkle them onto salads. Walnuts not lone adhd crunch, they besides brace good with feta cheese, similar our Spinach-Strawberry Salad with Feta & Walnuts.

Protein: 4 g per 1 oz. (21 nuts)

Hazelnuts are afloat of nutrients, with 1 serving providing astir 87% of your regular proposal of manganese, a mineral that supports vigor production, reproduction, humor clotting, bony improvement and more. One meta-analysis besides recovered that eating hazelnuts regularly whitethorn alteration “bad” LDL cholesterin levels and trim hemoglobin A1C (a humor sweetener measurement).

Hazelnuts whitethorn beryllium best-known for being the leader constituent of Nutella (which you tin marque astatine home), but they tin besides beryllium added to cooked veggies, specified arsenic our Charred Green Beans with Mustard Vinaigrette & Hazelnuts.

Protein: 4 g per 1 oz. (28 grams)

Brazil nuts are astir notable for their precocious levels of selenium, a mineral indispensable for thyroid function, reproduction and DNA production. These nuts besides boast anti-inflammatory properties that tin enactment bosom health.

Eat 1 to 3 full Brazil nuts a day, oregon marque your ain mixed nuts oregon way premix with Brazil nuts. You volition beryllium pleasantly amazed with however filling they are conscionable with a mates of pieces.