15 High Protein Nuts For The Body

• 21 grams of protein per 100 grams

Almonds are one of the most popular nuts which are high in protein, fiber, and healthy fats. Actually, these are considered species of tree from the genus Prunus. They are classified in the subgenus Amygdalus also distinguished from the other subgenera by corrugations on the shell surrounding the seed. 

If you are searching for high-protein nuts, then almonds without a doubt can be the best choice. You should regularly eat this to draw maximum health benefits from these nuts. Being versatile in nature, they can be eaten plain, after soaking, combined with smoothies and in side dishes.

• 26 grams of protein per 100 grams

Peanuts are technically a legume, but commonly considered a nut which are packed with protein and healthy fats. It is also known by other names such as the groundnut, goober, goober pea, pindar, or monkey nut. These are legume crops which are grown mainly for their edible seeds. Interestingly, peanuts are grown on a large scale in the tropics and subtropics by commercial producers.

Since these nuts are high in protein they can fulfill the protein requirements in our body if regularly consumed. Not just that, they are supremely tasty foods that we can incorporate in salads, snacks, and more.

However, too much consumption is not beneficial, the most abundant proteins present in peanuts such as arachin and conarachin, can be severely allergenic to some people.

• 20 grams of protein per 100 grams

Pistachios are famous nuts among vegetarians and vegans. These can be a great substitute for meat being high in protein. Also, these green nuts are supremely tasty besides being rich in protein and fiber. You can enjoy these nuts anytime either plain or by incorporating them with side dishes. They perfectly fit with various foods.

Let me tell you this, these beneficial nuts are rich in healthy fats, fiber, protein, antioxidants, and various nutrients such as vitamin B6 and thiamine. By the regular consumption of these nuts, you will get weight loss benefits, lower cholesterol and blood sugar levels, and definitely feel an improved gut due to fiber.

Also, reports say that these nuts are good for eye, and blood vessel health.

• 15 grams of protein in 100 grams

You may love those chewy and bland spreads on your favorite chocolate bars. They are hazelnuts which are often used in spreads and chocolates for their delicious taste. Also, the monounsaturated oils from these nuts are liquid in this state being perfect for chocolates and desserts.

Besides their amazing taste, these nuts are high in protein and healthy fats making them a perfect choice for your heart health. You can also have these nuts for regulating the oxidative stress that can lead to hypertension.

For sound health, our body needs around 1-2 ounces of hazelnuts per day and each ounce means 15-20 nuts.

• 18.22 grams of protein per 100 grams

You may or may not be a cashew (Anacardium occidentale) lover. But it is often regarded as a favorite in many dishes for its amazing taste and also it offers a good amount of protein and healthy fats. Being a strong plant-based protein diet this is a popular choice among people.

Not just in taste, these nuts are super in every aspect. Being low in fat, these nuts are always the best choice for your heart health. Also, they are low in sugar and rich in fiber making them a perfect choice to maintain weight as well.

For the best results, health practitioners suggest one ounce (28.35 grams) of medium-sized cashews per day.

• 15 grams of protein per 100 grams

Walnuts are often known for their brain-like shape and are high in protein and omega-3 fatty acids. Due to the presence of good nutritional elements, we can consume these nuts to reduce bad cholesterol and blood pressure as well as these are good for cancer protection, brain health, and for weight management. 

Though these nuts often taste earthy and bitter they offer many health benefits so, doctors advise consuming 30-45 grams of walnuts each day for better health. You can also incorporate these nuts with salad, veggies, or stir-fries. You can also enjoy them with apples and bananas.

• 14 grams of protein per 100 grams

Brazil Nuts (Bertholletia excelsa) are large nuts that are a great source of protein and selenium, an important mineral. Interestingly, these nuts are South American trees in the family Lecythidaceae, also famous as the name of the tree's commercially harvested edible seeds.

Do you know these are some of the largest and longest-lived trees in the Amazon rainforest?

You can consume these nuts to get a good amount of protein. These nuts can also boost your immunity as well as help to keep your brain and heart health sound. You may consume these for thyroid regulation as well. However, overconsumption may lead to selenium toxicity, so doctors advise eating only 4 or 5 Brazil nuts a day.

• 9.17 grams of protein per 100 grams

Pecans are popular in pies and they provide a good amount of protein and healthy fats. Interestingly, raw pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can help us stay energized and satisfied.

These nuts are also a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat contained in these nuts is a healthy type called monounsaturated fat. 

Considering all these health benefits and good sources of protein, you should definitely include these nuts in your regular diet list. As per the study, these nuts offer a good source of protein fulfilling about 10% of daily requirement values in our body. So, why not go give pecans a chance, right?

• 8 grams of protein per 100 grams

Macadamia nuts are loved for their buttery texture and are high in protein and monounsaturated fats. Being high in protein people consume these nuts daily for weight loss purposes. Also, they are good for your gut health, heart health, and for regulating diabetes. You can consume these uts daily without any side effects, however, overconsumption may cause some side effects.

Also, studies suggest that macadamia nuts contain all of the essential amino acids and some non-essential amino acids making them a perfect protein diet to consume regularly. Actually, these nuts are pure plant-based protein that offers more nutritional value than the same amount of cashews.

Let me add some additional facts, macadamia nuts are tree-based food so are expensive considering the delay in their growth and harvest. However, doctors often suggest to consume about 30g or 15 whole nuts a day.

• 14 grams of protein per 100 grams

If you are searching for high-protein nuts to add to your regular diet, then pine nuts can be the best option. About 100 grams of pine nuts offer 14 grams of protein, which means about 4 grams of protein in each serving.  Furthermore, these are delicious nuts that are often used in pesto. They have a rich buttery flavor that is closest to the cashews.

 Pine nuts are a good source of protein and healthy fats that can help us regulate diabetes and heart disease. Also, these must be good for the skin and maintaining an energy level in the body.

Eating these nuts daily is recommended but you need to be aware of the overconsumption. Also, some people complain about taste disturbance for up to 2 weeks by the regular consumption of these nuts.

• 2 grams of protein per 100 grams

Chestnuts are also rich in protein offering about 2 grams of protein per 100 grams of these nuts. These are found mostly in the temperate region of the Northern Hemisphere. These trees are deciduous and produce edible nuts that we eat as chestnuts. When eaten raw, these taste crunchy and bitter while offering a sweet and buttery taste when roasted.

Chestnuts are often lower in fat compared to other nuts, but still, they provide a good amount of protein. You can consume these nuts daily to get many health benefits besides just protein requirements. Doctors suggest having a handful of chestnuts (around 30 grams) each day for the best result.

• 24.9 grams of protein per 100 grams (dried)

Butternuts are also known by the name white walnuts and they are rich in protein. These nuts contain a good amount of protein compounds such as Tryptophan, threonine, lysine, crystine, valine, and more. Interestingly, people often call these delicious sweet nuts taste more like a cross between a walnut and a macadamia nut.

Also, these nuts are applicable for health issues such as constipation, gallbladder disorders, hemorrhoids, and skin diseases. Not just that, butternuts have a major medicinal value and are also used for cancer and infections caused by bacteria and parasites.

• 24.06 grams of protein per 100 grams

These nuts have a higher protein content compared to regular walnuts. As per the reports, these walnuts are 75% higher in protein than English walnuts making it a perfect choice for a protein diet. These nuts are native to North America and also have a build flavor that you will love to have.

Besides amazing taste, these nuts are absolutely beneficial to get a nutrient that positively affects weight loss, blood sugar control, and feelings of fullness.

Though these nuts are good sources of protein and offer many health benefits, doctors suggest eating them in moderation. Too much consumption of these nuts can lead to stomach upset and kidney and liver damage due to the presence of tannin.

• 19 grams of protein per 100 grams

Candlenuts (Aleurites moluccanus) are also recognized by the names candleberry, Indian walnut, kemiri, varnish tree, nuez de la India, buah keras, godou, kukui nut tree, and rata kekuna in different places. These nuts are actually very mild nutty, almond-like taste, that is often close to a macadamia. Since these are high in protein you can add these nuts to your protein diet list.

Interestingly, these nuts are used in cooking, so we can enjoy the protein-rich nuts in a curry form. The best way to eat them can be pairing with coconut milk in curry. Regular consumption of these nuts is definitely good for fulfilling protein requirements however, you should not eat them raw to avoid toxicity.

• 21.43 grams of protein per 100 grams

Marcona Almonds are often called the queens of almonds. These are a variety of almonds with a slightly different taste but rich in protein. we can feel the tender, crunchy, and moist flavor while eating these nuts. Being native to Spain and with limited yield, these are often more expensive than other almonds.

However, adding these nuts to your regular diet can be a very beneficial deal as these can offer a huge protein with other health benefits.  Regular consumption of these nuts indeed helps in heart health, cholesterol control, bone health, and blood sugar regulation, among others.