Nuts have a lot of great things to offer, including the fact that they’re tiny packages packed with fiber and protein — two nutrients that help keep you full by slowing digestion and stabilizing blood sugar levels to provide sustained energy.
Some nuts are better than others, especially when it comes to protein. In fact, some nuts are just as rich in protein as eggs. Because eggs are one of the best high-protein foods you can eat (6 grams of protein), we often use eggs as the benchmark for comparison with other foods. Let’s learn about three nuts that contain protein equal to or greater than that found in eggs, but first, do you know what?
1. Peanuts
Protein: 7 g/oz (1/4 cup)
Although peanuts are technically legumes that grow underground, they are consumed as nuts for their taste, texture and nutritional value. There’s a reason they’re America’s favorite nut: they’re affordable, shelf stable and nutritious, boasting over 7 grams of protein and 2 grams of fiber per ounce.
Eat a handful of peanuts as a filling snack or enjoy them as an addition to savory dishes such as peanut stir-fry with celery.
2. Almonds
Protein: 6 g/oz (23 almonds)
Almonds tick the boxes both nutritionally and culinarily. This nut is packed with a variety of heart-healthy nutrients, including fiber and antioxidants. With 3.5 grams of fiber per 23 almonds, they provide more than 10 percent of your daily fiber needs.
You can add a small amount of unsalted almonds as a salad topping, use them as the main ingredient in a cake like Orange & Almond Coffee Cake, or even toast almonds to add flavor and create all-purpose seasoned almonds.
3. Pistachios
Protein: 5.95 g/oz (29 grams) without shell
Pistachios are also worth mentioning because of their excellent nutritional value, including blood pressure regulating potassium, immune boosting vitamin B6, and bone building manganese. Recent research suggests that regular consumption of pistachios may increase levels of beneficial bacteria and improve the health of your gut microbiome.
Pistachios pair well with proteins like fish or chicken. Use a processor to finely chop or finely grind the pistachios and breadcrumbs, then generously coat fish or chicken fillets with the batter before cooking. Try Pistachio Crusted Tuna Steaks or Pistachio Crusted Chicken with a Warm Barley Salad.
Other nuts to consider
While these nuts don’t contain as much or more protein as one egg, they are still noteworthy and worth including in your meals and snacks.
Cashews
Protein: 4 g/oz (1/4 cup or 18 cashews).
Cashews may not get as much attention as other nuts, but they’re packed with essential nutrients that are good for your health. One serving of cashews contains one-third of your daily recommended intake of copper, a trace mineral that supports the nervous and immune systems and plays a role in energy production. Plus, cashews have heart benefits: One study found that eating cashews daily for 12 weeks could improve HDL cholesterol and blood pressure levels in people with type 2 diabetes.
Snack on the crescent-shaped nuts or intensify their flavor with curry powder. Cashews also work well in stir-fries and pasta recipes. Try a bean, cashew and tofu stir-fry or a creamy shrimp and mushroom pasta for extra crunch.
Walnuts
Protein: 4 g/oz (1/4 cup or 14 walnut halves)
These wrinkly looking nuts contain 2.5 grams of plant-based omega-3 fats, which may be linked to improved brain health, gut health and male reproductive health.
Walnuts are great on their own, combined with fruit (banana and walnuts are a great pairing), or sprinkled on salads. Walnuts not only add texture, but also pair well with feta cheese, like in this spinach and strawberry salad with feta and walnuts.
Hazelnuts
Protein: 4.25 g/oz (21 whole grains)
Hazelnuts are nutrient-dense, providing about 87% of the recommended daily value of manganese in just one serving, a mineral that supports energy production, reproduction, blood clotting and bone development., One meta-analysis also found that regularly eating hazelnuts may lower levels of “bad” LDL cholesterol and reduce hemoglobin A1C (a measure of blood sugar levels).
Hazelnuts are best known as the star ingredient in Nutella (which you can make at home), but they can also be added to cooked vegetables, like these Charred Green Beans with Mustard Vinaigrette and Hazelnuts.
Brazil nuts
Protein: 4.01 g/oz (28 grams)
Brazil nuts are known to be a good source of selenium, a mineral essential for thyroid function, reproduction, and DNA production. Brazil nuts also have anti-inflammatory properties that support heart health.
Eat 1-3 whole Brazil nuts per day or make your own mixed nut or trail mix with Brazil nuts. You’ll be amazed at how full you feel after just a few nuts.
Keep in mind
This article is intended to use eggs as a benchmark to show the protein content of nuts, and is not intended to suggest that one food is better than another. When deciding which foods are right for you, it is important to remember that one serving of a particular nut may contain as much or more protein as one egg, but nuts are generally higher in calories than eggs. All foods can be incorporated into a healthy, balanced diet, and understanding all the components of a food (protein, calories, fiber, vitamins, minerals, etc.) can help you make the best choices for you.
Conclusion
There are many reasons to eat nuts. If you’re looking solely at protein content, peanuts, almonds and pistachios are the top picks, although other nuts like cashews, walnuts, hazelnuts and Brazil nuts are also sources of protein. That said, your body will perform best if you enjoy a variety of foods that contain protein, complex carbohydrates, fiber and healthy fats.