Nuts are a good source of plant-based protein. The amount of protein differs between types of nuts, and nuts also provide a range of vitamins, minerals, and healthy fats.
The protein in nuts can help support the building and maintenance of muscle. It can also keep you feeling full longer than carbohydrates. Protein can also boost hormones that reduce your appetite and suppress those that increase your appetite.
1. Peanuts
Peanuts contain the most protein among nuts, at 9.5 grams per one-fourth cup (2 ounces). Technically, peanuts are a legume rather than a tree nut. But because they are prepared and eaten in the same way as nuts, they can be a good substitute for nuts as a plant-based protein.
Peanuts are low in carbs, high in unsaturated fats, and a good source of many vitamins and minerals, including vitamin E, niacin, and thiamine. Thiamine helps your skeletal muscles (the ones involved in movement and activity) contract.
2. Almonds
Almonds contain about 7 grams of protein per one-fourth cup and have fewer carbs than other nuts. This amount of almonds has about 170 calories. Almonds contain more calcium than most other nuts, which is important to muscle function as well as strong bones.
They may also help reduce inflammation in the body and contain antioxidants like vitamin E, which can help protect against cell damage. The heart-healthy fats in almonds can help reduce low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and maintain high-density lipoprotein (HDL) cholesterol (“good cholesterol”).
How Much Protein Do You Need?
The recommended daily amount of protein varies according to factors like your sex, age, weight, and activity level. The U.S. Department of Agriculture (USDA) recommends that protein intake range between 10% and 35% of total daily calories. If you’re working to build muscle, try eating protein at the higher end of the range.
3. Pistachio Nuts
Pistachio nuts have about 6 grams of protein per one-fourth cup. They are lower in fat than many other nuts and have about 170 calories in this amount of pistachios.
Pistachios have a special distinction—they are the only nut that is a complete protein, containing the best proportions of all nine essential amino acids that the body cannot produce and you must get through food.
They are also high in vitamin B6, which helps metabolize protein, and some studies show it might also help keep you at a healthy weight.
4. Cashews
Cashew nuts contain about 5 grams of protein per one-fourth cup. They are high in several important minerals, including magnesium. Magnesium is an essential mineral involved in about 800 biochemical reactions in your body. It stabilizes cell function and can help your muscles retain strength as you age.
Another important mineral in cashews is iron, which is needed to build the hemoglobin in red blood cells that delivers essential oxygen to your muscles. They are also a good source of manganese, phosphorus, and zinc.
5. Walnuts
A one-fourth-cup serving of shelled walnut halves has about 4.5 grams of protein. Walnuts are rich in heart-healthy omega-3 fatty acids, which can make you feel full and create muscle protein.
Omega-3s may help older individuals gain muscle size and strength and reduce the loss of muscle mass. They are the only nut with a high amount the omega-3 fat called alpha-linolenic acid (ALA), which helps lower inflammation.
6. Pine Nuts
Pine nuts have about 4 grams of protein per one-fourth cup. They are higher in calories than some other nuts, with about 229 calories in 1/4 cup, but they are also high in magnesium, iron, and vitamin E.
One fatty acid found in pine nuts, pinolenic acid (PNLA), helps control the body’s glucagon-like peptide 1 (GLP-1), which is involved in appetite, weight, and metabolizing sugar. PNLA could also help prevent or reduce inflammation.
7. Brazil Nuts
Brazil nuts are actually a seed, eaten just like tree nuts, and have about 4.75 grams of protein in a one-fourth-cup serving. Like pine nuts, they are higher in calories than some other nuts, but those extra calories, because they are from a low-carb, high-protein source, can help you stave off hunger.
Brazil nuts are very high in the mineral selenium, an antioxidant that protects your cells. People with a selenium deficiency may have weakened muscles. Just one Brazil nut can supply you with a day’s worth of selenium.
8. Hazelnuts
Hazelnuts have about 5 grams of protein per one-fourth cup. They are high in unsaturated fat and a good source of copper. You don’t need much copper in your diet, but if you lack it, there is some early evidence that it could affect muscle growth and health.
Hazelnuts are rich in manganese, which helps metabolize fat and carbohydrates, as well as regulate blood sugar levels.
9. Pecans
Pecans contain 3 grams of protein and 200 calories per one-fourth cup. They have a higher fat content but provide healthy fats, including oleic acid, which is found in olive oil and is recommended for reducing the risk of heart disease. Pecans have more antioxidants than many other nuts, including gamma-tocopherol, a powerful form of vitamin E.
10. Macadamia Nuts
Macadamia nuts have about 2 grams of protein in a one-fourth-cup serving, as well as 21 grams of healthy fats. They are lower in carbs than some other nuts, though they are high in calories at 200 in this amount of macadamias.
Despite the calories, one study showed that when they were eaten as 15% of the daily calories in an estimated 1,800-calorie diet, macadamia nuts did not lead to weight gain. They are a good source of thiamine and can lower cholesterol. An estimated 47% of the fat in macadamia nuts is oleic acid, as is also found in pecans and olive oil.
Summary
Nuts can be an important source of plant-based protein. Protein is necessary to build, repair, and maintain muscle. Protein can also help keep you feeling full. The protein content varies by type of nut. Nuts also provide a range of healthy fats, vitamins, and minerals.
Exploring the Protein Power of Nuts
Nuts are renowned for their nutritional benefits, particularly as a source of plant-based protein. Each nut variety offers a unique profile of protein, vitamins, and healthy fats, which contribute to overall health and satiety.
Understanding Protein Needs
The recommended daily protein intake varies based on individual factors such as age, sex, weight, and physical activity level. The U.S. Department of Agriculture (USDA) suggests that protein should constitute between 10% and 35% of total daily calories. For those focused on muscle building, aiming for the higher end of this range may be beneficial.
Top Nuts for Protein Content
Here’s a breakdown of popular nuts known for their high protein content and additional health benefits:
1. Peanuts
Peanuts lead the pack with approximately 9.5 grams of protein per quarter-cup serving. Although classified as legumes, they are often consumed similarly to nuts, making them an excellent plant-based protein option. In addition to being low in carbohydrates, peanuts are rich in unsaturated fats and essential vitamins like E and B vitamins, which support muscle function.
2. Almonds
A quarter-cup of almonds offers about 7 grams of protein. Not only do they have lower carbohydrate content compared to other nuts, but they also provide significant calcium, crucial for bone and muscle health. Furthermore, the antioxidants found in almonds, such as vitamin E, can help combat inflammation and protect against cellular damage.
3. Pistachios
With around 6 grams of protein per quarter-cup, pistachios are not only lower in fat than many nuts, but they are also unique because they provide a complete protein with all nine essential amino acids. High in vitamin B6, pistachios may assist in protein metabolism and weight management.
4. Cashews
Cashews contribute about 5 grams of protein per quarter-cup, along with being significant sources of magnesium, which plays a vital role in numerous body functions, including muscle contraction. They also contain iron, essential for oxygen transport in red blood cells.
5. Walnuts
A quarter-cup portion of walnuts contains around 4.5 grams of protein. Rich in omega-3 fatty acids, walnuts can facilitate muscle protein synthesis and help combat muscle mass loss associated with aging.
6. Pine Nuts
Pine nuts offer about 4 grams of protein per quarter-cup and are noted for their higher calorie content. They are also rich in magnesium and iron, while pinolenic acid present in pine nuts may assist in appetite control and reducing inflammation.
7. Brazil Nuts
In each quarter-cup of Brazil nuts, you find approximately 4.75 grams of protein. These nuts are particularly high in selenium, an antioxidant crucial for muscle health. Remarkably, a single Brazil nut can fulfill your daily selenium needs.
8. Hazelnuts
Hazelnuts contain about 5 grams of protein per quarter-cup and are a good source of unsaturated fats and copper, which is important for muscle growth and health.
9. Pecans
With about 3 grams of protein per quarter-cup, pecans are high in healthy fats, particularly oleic acid, which can help reduce heart disease risk. They are also richer in antioxidants compared to many others.
10. Macadamia Nuts
Macadamias provide around 2 grams of protein per quarter-cup. While they are calorically dense, they have been associated with benefits in maintaining weight when part of a balanced diet.
Conclusion
Nuts are a valuable addition to a balanced diet, offering a variety of protein-rich options that contribute to muscle health and overall well-being. By incorporating different kinds of nuts into your meals, you can enjoy their unique flavors and numerous health benefits.
