There are so many wonderful things about nuts, including the fact that they are a little package packed with both fiber and protein. These two nutrients help keep you full by slowing digestion and stabilizing your blood sugar to provide sustained energy.
When it comes to protein in particular, some nuts shine more than others in this area. In fact, some nuts are as high in protein as an egg. Since an egg is one of the best protein-rich foods you can eat (with 6 grams of protein), we often use it as a benchmark for how other foods compare. Keep reading to learn about the 3 nuts that match or exceed the protein content of an egg. But first: any guesses?
1. Peanuts
Protein: 7 g/oz (1/4 cup)
Technically, peanuts are a legume that grows underground, but they are eaten as nuts for their taste, texture, and nutritional value. There’s a reason why peanuts are America’s favorite nut: They’re affordable, shelf-stable and nutritious, packing more than 7 grams of protein and 2 grams of fiber per ounce serving.
Enjoy peanuts by the handful as a hearty snack, or add them to savory dishes, like our Sautéed Celery with Peanuts.
2. Almonds
Protein: 6 g/oz (23 almonds)
Almonds tick the nutritional and culinary criteria. This nut is a powerhouse, offering a range of nutrients including fiber and antioxidants, both of which contribute to good heart health. These nuts provide 3.5 grams of fiber per 23 grains, which is more than 10% of your daily fiber needs.
Add a pinch of unsalted almonds as a salad topping, use them as the main ingredient for cakes, like our Orange Almond Coffee Cake, or flavor your almonds by baking them and making a batch of seasoned almonds.
3. Pistachios
Protein: 5.95 g/oz without shell (29 grams)
Pistachios deserve an honorable mention because they also have an exceptional nutritional profile, including potassium that regulates blood pressure, vitamin B6 that supports the immune system, and manganese that strengthens bones. Recent research shows that regular consumption of pistachios can improve the health of your gut microbiome by increasing the concentration of beneficial bacteria.
Pistachios pair well with proteins like fish and chicken. Use a food processor to blend the pistachios and breadcrumbs to a chopped or fine grind and drizzle your fish or chicken fillet with the coating before cooking. Discover our pistachio-crusted tuna steaks and our pistachio-crusted chicken with warm barley salad.
Other Nuts to Consider
Although these nuts don’t contain as much or more protein as an egg, they deserve a moment to shine and are worth including in your meals and snacks.
Cashew nuts
Protein: 4 g/oz (1/4 cup or 18 whole cashews).
Cashews may not get the same attention as other nuts, but they offer a host of essential nutrients that contribute to good health. You can find a serving of cashews providing a third of our recommended daily intake of copper, a trace mineral that supports our nervous and immune systems and plays a role in energy production. Additionally, cashews have heart health benefits. A study indicates that daily consumption of cashews for 12 weeks can improve HDL cholesterol levels and blood pressure in people with type 2 diabetes.
Eat these crescent-shaped nuts as a snack or enhance their flavor with curry powder. Cashews also complement recipes like stir-fries and pastas. Try our Three Pea, Cashew and Tofu Stir Fry and our Creamy Shrimp and Mushroom Pasta for an extra crunch.
Nut
Protein: 4 g/oz (1/4 cup or 14 walnut halves)
These wrinkled-looking nuts contain 2.5 grams of plant-based omega-3 fatty acids, which may be linked to improved brain health, gut health, and male reproductive health.
Enjoy nuts plain, pair them with fruit (banana and walnuts are a great combo), or sprinkle them on salads. Nuts not only add crunch, but they also pair well with feta cheese, like our Spinach and Strawberry Salad with Feta and Walnuts.
Hazelnut
Protein: 4.25 g/oz (21 whole grains)
Hazelnuts are packed with nutrients, providing nearly 87% of your daily recommendation of manganese per serving, a mineral that supports energy production, reproduction, blood clotting, bone development and more., A meta-analysis also found that regular consumption of hazelnuts can lower levels of “bad” LDL cholesterol and reduce hemoglobin A1C (a measure of blood sugar).
Hazelnuts are perhaps best known as the star ingredient in Nutella (which you can make at home), but they can also be added to cooked vegetables, like our Charred Green Beans with Hazelnut Mustard Vinaigrette.
Brazil nut
Protein: 4.01 g/oz (28 grams)
Brazil nuts are most notable for their high levels of selenium, a mineral essential for thyroid function, reproduction and DNA production. These nuts also have anti-inflammatory properties that promote heart health.
Eat one to three whole Brazil nuts per day, or make your own mixed nuts or trail mix with Brazil nuts. You’ll be pleasantly surprised at how full they are with just a few pieces.
Keep in mind
This article is intended to use an egg as a reference point for indicating the protein content of nuts, not to imply that one food is superior to the other. When deciding which foods are right for you, it’s important to remember that although a serving of some nuts contains as much or more protein than an egg, nuts generally contain more calories than eggs. All foods can be part of a healthy, balanced diet, and understanding all the characteristics of a food (like protein, calories, fiber, vitamins and minerals!) can help you make the best decision for YOU.
The essential
There are many reasons to eat nuts. Considering protein content alone, peanuts, almonds, and pistachios are our top picks. However, other nuts like cashews, walnuts, hazelnuts and Brazil nuts are also sources of protein. Still, enjoying a variety of foods containing protein, complex carbohydrates, fiber, and healthy fats keeps your body feeling its best.