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Getting enough protein in your diet is essential for keeping your bod healthy, and that doesn’t mean you have to eat a lot of meat. Nuts are a great source of plant-based protein. They’re also versatile and portable, so they’re a go-to snack for lots of folks.
While all nuts contain protein, some pack a bigger protein punch than others. We rounded up eight high protein nuts to help you choose the best snack for you.
|Nut||Protein (per 1-oz serving)||Calories (per 1-oz serving)|
And for all you botany buffs out there… yes, some of the “nuts” on this list are technically seeds or legumes. But we considered anything the culinary world would call a nut.
Protein: 4.21 grams per 1-ounce serving
Calories: 165 per 1-ounce serving
Did we cashew off guard? Creamy, satisfying, and oh-so-delicious, cashews are popular worldwide.
But they’re not just super tasty. They’re also a good source of plant-based protein and rich in minerals like magnesium, iron, zinc, copper, and manganese.
Protein: 5.79 grams per 1-ounce serving
Calories: 165 per 1-ounce serving
Pistachios have an impressive nutrition profile, packing in healthy fats, protein, fiber, vitamins, and minerals. They’re especially high in vitamin B6, which is important for immune function, blood sugar regulation, nerve function, protein metabolism, and more.
Pro tip: If you’re not ready to get crack-a-lackin’, you can buy shelled pistachios for an easy-access snack.
Protein: 5.76 grams per 1-ounce serving
Calories: 172 per 1-ounce serving
All rise for almonds! They’re extremely versatile and can even be made into almond milk, almond butter, and almond flour if you don’t want to eat them by the handful.
Almonds are an excellent source of vitamin E, a fat-soluble vitamin that’s important for immune health and cellular communication. Vitamin E is a major antioxidant that helps protect your cells from free radical damage.
4. Brazil nuts
Protein: 4.01 grams per 1-ounce serving
Calories: 185 per 1-ounce serving
Brazil nuts are a good source of protein, vitamins, and minerals, but their claim to fame is their high level of selenium, a mineral that’s necessary for a bunch of bodily processes, including immune and thyroid function.
Research suggests that Brazil nuts boost selenium levels and may help reduce LDL (“bad”) cholesterol and increase heart-protective HDL (“good”) cholesterol.
Just don’t overdo it. Keep your intake to just a few Brazil nuts per day to avoid getting too much selenium. A single Brazil nut can contain more than 174 percent of your recommended daily value of selenium (but content varies depending on growing conditions).
Protein: 7.31 grams per 1-ounce serving
Calories: 161 per 1-ounce serving
We know, we know… peanuts aren’t actually considered nuts. They’re technically legumes. But since most people treat them as nuts, we figured we’d let them into this protein-packed party.
In addition to being protein-rich, peanuts are a good source of B vitamins, magnesium, manganese, copper, and phosphorus. Plus, they can be made into protein-packed peanut butter.
Protein: 4.32 grams per 1-ounce serving
Calories: 185 per 1-ounce serving
Wal-not have a walnut? Walnuts are loaded with nutrients your body needs to thrive, including protein, healthy fats, fiber, vitamins, and minerals like calcium, iron, potassium, copper, and manganese. They’re also high in polyphenol antioxidants, which help protect against cellular damage.
With all this nutritional goodness, it’s no surprise walnuts have been linked to an impressive amount of benefits, including improved heart health and brain health. Try adding walnuts to salads, oatmeal, chia pudding, and trail mix.
Protein: 4.19 grams per 1-ounce serving
Calories: 176 per 1-ounce serving
Hazelnuts have a rich, sweet taste, so they work well in desserts like cakes and cookies. They’re also one of the main ingredients in the irresistible chocolaty spread Nutella.
Hazelnuts are high in tons of vitamins and minerals, including magnesium, a nutrient that’s involved in more than 300 enzymatic reactions in your body. Magnesium is critical for protein synthesis, blood pressure regulation, and more.
Hazelnuts make a healthy snack choice and can be sprinkled onto a salad for a protein boost or mixed with fruit or dark chocolate if you’re craving something sweet.
8. Macadamia nuts
Protein: 2.18 grams per 1-ounce serving
Calories: 200 per 1-ounce serving
These buttery-tasting nuts pair perfectly with just about anything, so they’re a great choice for snacking.
Macadamia nuts are an excellent source of the mineral manganese, which your body needs for metabolism, bone health, immune function, blood clotting, and more.
If you’re looking for more high protein snack options, you’re in luck. There are plenty of protein-packed snack choices for even the pickiest of eaters.
- Hard-boiled eggs: Eggs are often referred to as nature’s multivitamin because they’re such a good source of protein, fat, vitamins, and minerals. Pair hard-boiled eggs with sliced veggies for a balanced snack.
- Greek yogurt parfait: Greek yogurt is rich in protein and many other nutrients, including calcium, potassium, and zinc. Pair Greek yogurt with fresh berries, pumpkin seeds, and unsweetened coconut for a filling snack.
- Chia pudding: Chia seeds are an excellent source of protein and healthy fats. You can find lots of easy chia seed pudding recipes online.
- Roasted chickpeas: Chickpeas are a super versatile plant-based protein source that make a tasty, crunchy snack when roasted. You can buy roasted chickpeas or make your own.
- High protein bento box: Bento boxes are containers that keep foods separated. They’re perfect for creating a snack box filled with high protein options like hummus, seeds, eggs, roasted chicken, edamame, and more.
- Fruit and cheese: If you’re in the mood for something sweet and salty that will satisfy your hunger between meals, pair a crunchy apple with a bit of protein-packed cheese.
If you’re looking for a quick, filling snack, high protein nuts have you covered. They also come with a bunch of bonus nutrients and health benefits.
But if you’re not into nuts or can’t have them because of an allergy, don’t worry. There are plenty of nut-free high protein snack choices that can keep your bod fueled between meals.