Pecans, cashews, and almonds stand out as nuts with high protein levels, which makes them excellent choices for obtaining plant-based proteins.
According to Healthline Protein is crucial for constructing bones, muscles, and skin, and it aids in enhancing satiety, ensuring sustained energy levels through the day. Although all nuts and seeds have protein, certain varieties excel due to their elevated amounts. Below are nine superior choices, ordered by their protein content.
1. Walnuts
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A stack of walnuts. Stock image courtesy of Unsplash |
Protein content: 4.5 grams for every 1/4 cup portion
Pecans serve as a delightful means to boost the protein content in your diet. Abundant in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), pecans are associated with improved cardiovascular health and a lower chance of developing heart diseases. The rich consistency enhances their appeal when mixed into minced meat recipes or vegetarian-friendly foods aiming for additional protein.
2. Pine nuts
Protein content: 4.5 grams for every 1/4 cup
Pine nuts contain high levels of unsaturated fats which might lower the chance of developing heart disease. Certain research indicates that these fatty acids could possess anti-inflammatory properties and potentially inhibit the progression of cancer. For a delightful touch, try adding toasted pine nuts to your salads, grain bowls, or roasted vegetable dishes.
3. Brazil nuts
Protein content: 4.75 grams for every 1/4 cup portion
Renowned for their substantial size when included in assorted nut collections, Brazil nuts stand out as seed options brimming with proteins, fibers, and beneficial fatty acids. These nuts serve as an abundant supply of selenium, an element crucial for maintaining thyroid function and bolstering immune responses. In fact, consuming just a single Brazil nut can fulfill almost twice your daily requirement of selenium. Incorporate these into your trail mixes for a wholesome treat.
4. Cashews
Protein content: 5 grams for every 1/4 cup
Cashews are nutrient-dense nuts that offer approximately 80% of your recommended daily intake of copper. This mineral aids in immune function and the creation of red blood cells and might assist in preventing osteoporosis. Mix some cashews into unsweetened yogurt along with fruits to create a well-rounded treat.
5. Hazelnuts
Protein content: 5 grams for every 1/4 cup
Hazelnuts offer a delightful sweetness and rich butteriness, making them an excellent choice as a protein-rich ingredient. These nuts can potentially enhance your cholesterol profile by lowering LDL (the harmful kind) and boosting HDL (the beneficial type). Consider mixing ground hazelnuts with chocolate-flavored whey substitute and unsweetened cocoa to create a nutritious, do-it-yourself spread packed with proteins.
6. Pistachios
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A stack of pistachios. Stock image courtesy of Unsplash |
Protein content: 6 grams for every 1/4 cup
A single serving of pistachios provides as much protein as one egg. These nuts have a greater proportion of vital amino acids compared to most other types of nuts, which makes them a great asset to incorporate into your meals. You can try spreading pistachio butter on toast or crackers for a delightful variation.
7. Almonds
Protein content: 7 grams for every 1/4 cup
Almonds are rich in proteins and antioxidants, notably found within their brown skins. These antioxidants help fight oxidative stress—a factor contributing to aging as well as conditions such as heart disease and cancer. For a nutritious treat, combine almonds with some fruit.
8. Peanuts
The protein content is 9.5 grams for every 1/4 cup.
Peanuts stand out as a top source of protein compared to other widely eaten nuts. Additionally, they are abundant in biotin, aiding the body’s process of turning food into energy. Mix some peanut butter with bananas or smear it on toast for a fulfilling treat.
9. Pumpkin seeds
Protein content: 10 grams for every 1/4 cup
At the top of the list are pumpkin seeds, containing almost twice as much protein compared to most alternatives. These seeds are rich in antioxidants and vital nutrients such as magnesium, zinc, and potassium, potentially helping to decrease inflammation and offering protection against heart disease, diabetes, and some forms of cancer. You can roast them for an added crunch and delightful flavor when sprinkled over salads or soups.
Incorporating these protein-rich nuts and seeds into your meals can be an easy method to boost general well-being and vitality. As stated UCLA Health , you can determine your suggested daily protein intake, irrespective of the origin of the protein, by multiplying your weight in pounds by 0.36. Those who are pregnant or nursing, as well as athletes, might need higher amounts of protein and should seek guidance from a healthcare provider for tailored advice.
