11 High-Protein Nuts to Boost Your Diet

Foods & Candies 18.01.2025 0 Comments Add to Reading List

11 High-Protein Nuts to Boost Your Diet

Here's a list of 11 high-protein nuts that can help boost your diet, along with their approximate protein content per ounce (28 grams):

Table of Contents

11 High-Protein Nuts to Boost Your Diet. 1

1. Almonds. 2
Nutritional Value (per 1 ounce/28 grams) 2
Health Benefits of Almonds. 2
Ways to add almonds to your diet 3
Storage guidelines. 3
Enjoyable detail 3
2. Pistachios. 3
Nutritional Facts (per 1 oz/28 grams or ~49 pistachios) 4
Health Benefits of Pistachios. 4
How to enjoy pistachios. 5
Storage Orders. 5
Enjoyable Statistic. 5
3. Cashews. 5
Nutritional Facts (per 1 ounce/28 grams or 18 cashews) 5
Health Benefits of Cashews. 6
Ways to include cashews in your diet 6
Fun Detail 7
4. Walnuts. 7
Nutritional Worth (per 1 ounce/28 grams or ~14 halves) 7
Health Paybacks of Walnuts. 7
Ways to enjoy nuts. 8
Storage Guidelines. 8
Fun Detail 8
5. Brazil Nuts. 8
Nutritional Value (per 1 oz/28 grams or ~6 nuts) 9
Health Benefits of Brazil Nuts. 9
Ways to Enjoy Brazil Nuts. 10
Storage Tips. 10
Caution. 10
Fun Fact 10
6. Pecans. 10
7. Macadamia Nuts. 11
8. Pine Nuts. 11
9. Chestnuts. 11
10. Hazelnuts. 11
11. Peanuts. 11

Almonds

Almonds: A Powerhouse of Nutrition

Nutritional Value (per 1 ounce/28 grams)

Calories: 160
Protein: 6 grams

Fat: 14 grams (9 grams monounsaturated fat)

Carbohydrates: 6 grams

Fiber: 3.5 grams

Vitamin E: 37% of the Daily Value (DV)
Magnesium: 20% of the DV
Calcium: 8% of the DV
Iron: 6% of the DV

Health Benefits of Almonds

Rich in Antioxidants
- Almonds contain antioxidants such as vitamin E, which protect cells from oxidative damage caused by free radicals.
These properties may reduce the risk of chronic diseases such as heart disease and cancer.

Heart Health
- High levels of monounsaturated fats help lower LDL cholesterol (“bad” cholesterol) while maintaining HDL cholesterol (“good” cholesterol).
- Magnesium content helps control blood pressure.
Supports Weight Management.
- Despite being high in calories, almonds promote satiety due to their protein, fiber, and healthy fats, which help control hunger.
Improves Skin Health.
- Vitamin E in almonds nourishes and protects skin from UV damage, promoting a healthy, radiant complexion.
Improves Brain Function.
- Almonds contain nutrients like riboflavin and L-carnitine, which are linked to brain health and reduce the risk of cognitive decline.
Bone Strength.
- With a good amount of calcium, magnesium, and phosphorus, almonds help maintain strong bones and teeth.
Controls Blood Sugar.
- Almonds have a low glycemic index. Their magnesium content can improve insulin sensitivity, helping to regulate blood sugar levels.
Promotes digestive health.
- The fiber in almonds supports gastrointestinal health and regular digestion.

Ways to add almonds to your diet

Raw or roasted: Enjoy as a quick snack.
Almond butter: Spread on toast, add to smoothies, or use as a dip.
Almond flour: Use as a topping for gluten-free baking or meats.
Almond milk: A dairy-free alternative to coffee, cereal, or cooking.
In dishes: Add sliced almonds to salads, yogurt, oatmeal, or stir-fries for a crunchy texture.

Storage guidelines

Store almonds in an airtight container in a cool, dry place to keep them fresh. Refrigerating or freezing can extend their shelf life.

Enjoyable detail

Almonds are not technically nuts! They are the seeds of the fruit of the almond tree, closely related to the peach and apricot.

2. Pistachios

Pistachio with benefits and detailed information

Pistachios: a super nutritious snack

Pistachios are not only delicious, but they are also a powerful nutrient. They are among the oldest cultivated nuts, valued for their flavor, versatility and health benefits.

Nutritional Facts (per 1 oz/28 grams or ~49 pistachios)

Calories: 159
Protein: 6 grams
Fat: 13 grams (7 grams monounsaturated fat)
Carbohydrates: 8 grams
- Fiber: 3 grams
Vitamin B6: 25% of the Daily Value (DV)
Thiamine (Vitamin B1): 20% of the DV
Phosphorus: 11% of the DV
Potassium: 8% of the DV
Magnesium: 8% of the DV
Iron: 6% of the DV

Health Benefits of Pistachios

Rich in Antioxidants
- Pistachios are packed with antioxidants like lutein and zeaxanthin, which promote eye health by protecting against age-related macular degeneration.
- They also contain polyphenols and tocopherols, which reduce oxidative stress and inflammation.
Heart Health
- Regular consumption of pistachios can lower LDL cholesterol (the “bad cholesterol”) and increase HDL cholesterol (the “good cholesterol”).
- They help improve blood vessel health by promoting the production of nitric oxide, which relaxes blood vessels and increases circulation.
Weight Control
- Pistachios have fewer calories than other nuts, but more protein, fiber, and healthy fats, which promote satiety and reduce hunger.
- The process of shelling pistachios makes eating slower, which helps with portion control.
Supports Blood Sugar Control.
- With a low glycemic index and high protein and fiber content, pistachios help stabilize blood sugar levels.
- Their magnesium content improves insulin sensitivity.
Improves gut health.
- Pistachios contain prebiotic fiber, which feeds beneficial gut bacteria, promoting a healthy digestive system.
Improves skin health.
- The high levels of vitamin E and healthy fats in pistachios protect the skin from damage and keep it hydrated and youthful.
Supports the nervous system and energy production.
- Pistachios are rich in vitamin B6, which is important for neurotransmitter production, red blood cell formation, and the conversion of food into energy.
Promotes eye health.
- Lutein and zeaxanthin, unique antioxidants found in pistachios, protect against damage from UV light and blue light.

How to enjoy pistachios

Snack: Eat them raw or roasted (with or without shell).
Salad: Add pistachio shells for a crunchy texture.
Baking: Use pistachios in muffins, cookies, or in crusts for tarts and cheesecakes.
Pesto: Mix pistachios with basil, garlic, and olive oil for a unique twist on classic pesto.
Desserts: Sprinkle chopped pistachios over yogurt, ice cream, or smoothies.
Cooking: Use crushed pistachios as a topping for fish or chicken.

Storage Orders

Store pistachios in an airtight container in a cool, dry place to maintain freshness.
Refrigerating or freezing pistachios can extend their shelf life and prevent spoilage.

Enjoyable Statistic

Pistachios are often called the “smiling nut” in Iran and the “happy nut” in China because their partially opened shells resemble a smile.

3. Cashews

Cashews: Creamy, Delicious, and Nutritious

Cashews are a versatile nut with a buttery texture and a sweet, creamy flavor. Not only are they delicious, but they are also packed with nutritional and health benefits.

Nutritional Facts (per 1 ounce/28 grams or 18 cashews)

Calories: 157
Protein: 5 grams
Fat: 12 grams (7 grams monounsaturated fat)
Carbohydrates: 9 grams
Fiber: 1 gram
Vitamin K: 12% of the Daily Value (DV)
Magnesium: 20% of the DV
Copper: 67% of the DV
Manganese: 20% of the DV
Iron: 11% of the DV
Zinc: 10% of the DV

Health Benefits of Cashews

Rich in Heart-Healthy Fats
- Cashews contain monounsaturated fat that helps lower LDL cholesterol (the “bad cholesterol”) and increase HDL cholesterol (the “good cholesterol”), which promotes cardiovascular health.
- Magnesium helps regulate blood pressure and maintain heart rhythm.
Promotes bone health.
- Cashews are high in magnesium, copper, and vitamin K, all of which are essential for maintaining strong bones and preventing osteoporosis.
Improves brain function.
- The high copper content supports the production of neurotransmitters, improving brain function and memory.
- Magnesium helps regulate nerve function and mood.
Promotes eye health.
- Cashews contain antioxidants such as lutein and zeaxanthin that protect the eyes from UV damage and age-related macular degeneration.
Helps control weight.
- Despite their caloric density, cashews are filling thanks to their protein and healthy fat content, making them a satisfying snack that can curb hunger.
Improves skin health.
- Cashews are rich in copper, which helps in the production of collagen and elastin, keeping skin strong and youthful.
- Antioxidants help protect against damage caused by free radicals.
Strengthens immune function.
- The zinc present in cashews plays a vital role in supporting the immune system and wound healing.
Increases energy production.
- Cashews are a good source of iron and magnesium, which help fight fatigue and improve oxygen transport in the body.

Ways to include cashews in your diet

Snack: Eat them raw, roasted or salted for a quick and nutritious snack.
Preparation: Use cashews in stir-fries, curries and rice dishes for added texture and flavour.
Dairy alternative: Blend cashews in water to make a creamy cashew milk or soak and blend them to make cashew cream or cheese.
Baking: Add cashews to cookies, granola bars or brownies for a crunchy touch.
Salad: Add cashews to salads for a nut-free treat.
Desserts: Use cashew paste in puddings, ice cream, or vegan cheesecakes.
Storage Tips
Store cashews in an airtight container in a cool, dry place to prevent spoilage.
Refrigeration or freezing can extend their shelf life, especially in humid climates.

Fun Detail

Cashews grow outside of cashew apples, a fruit of the cashew tree. The nut is encased in a toxic shell, which is why cashews are never sold in the shell.

4. Walnuts

Walnuts: The Brain-Shaping Superfood

Walnuts are a nutritious nut with a unique brain-like appearance and numerous health benefits. Rich in healthy fats, antioxidants and essential nutrients, they are a popular choice for those looking to improve their diet.

Nutritional Worth (per 1 ounce/28 grams or ~14 halves)

Calories: 185
Protein: 4.3 grams

Fat: 18.5 grams (13 grams polyunsaturated fat)
Carbohydrates: 4 grams

Fiber: 2 grams

Omega-3 (ALA): 2.5 grams
Vitamin E: 2% of the Daily Value (DV)
Magnesium: 11% of the DV
Phosphorus: 10% of the DV
Copper: 50% of the DV
Manganese: 42% of the DV

Health Paybacks of Walnuts

Rich in Omega-3 Fatty Acids
- Walnuts are one of the best plant sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that supports heart and brain health.
- Regular consumption of omega-3 helps reduce inflammation and lower the risk of heart disease.
Improves mental health.
- Walnuts resemble the shape of the brain and are actually beneficial for cognitive functions.
- Nutrients such as polyphenols, omega-3s, and vitamin E improve memory, concentration, and reduce the risk of neurodegenerative diseases.
Supports heart health.
- Walnuts help reduce LDL cholesterol (the “bad cholesterol”) and lower blood pressure.
- High levels of antioxidants prevent oxidative stress in the cardiovascular system.
Promotes gut health.
- Walnuts contain prebiotic compounds that nourish beneficial gut bacteria, improve digestion, and improve overall gut health.
Fights inflammation.
- The combination of polyphenols and omega-3 fatty acids makes walnuts a powerful anti-inflammatory food, reducing the risk of chronic diseases such as arthritis and diabetes.
Helps control weight.
- Despite being high in calories, nuts promote satiety due to their protein, fiber, and healthy fats, which helps control hunger.
Improves reproductive health.
- Nuts can improve sperm quality and motility in men, and their antioxidants contribute to hormonal balance in women.
Supports bone health.
- Nuts are rich in phosphorus and magnesium, essential minerals for maintaining bone density and strength.
Regulates blood sugar levels.
- The healthy fats in nuts help stabilize blood sugar levels, making them a good choice for people with diabetes or insulin resistance.

Ways to enjoy nuts

Snacks: Eat raw or roasted nuts as a stand-alone snack.
Baking: Add nuts to cookies, brownies, muffins, or bread for a crunchy texture.
Salad: Sprinkle chopped walnuts over salad for a nut-free crunch.
Breakfast: Mix into oatmeal, yogurt, or smoothies.
Sauce: Blend walnuts to create a creamy base for pasta sauces or dips.
Toppings: Use crushed walnuts as a topping for roasted vegetables or grilled meats.

Storage Guidelines

Store walnuts in an airtight container in the refrigerator or freezer to prevent spoilage.
Walnuts are high in polyunsaturated fats, which can quickly turn rancid when exposed to heat or light.

Fun Detail

Walnuts are the oldest food tree known to mankind, dating back to 7000 BC. Because of their brain-like shape, they were considered a symbol of intellect in ancient Greece.

5. Brazil Nuts

Brazil Nuts: A Selenium-Rich Superfood

Brazil nuts are creamy, buttery nuts native to the Amazon rainforest. Known for their exceptional selenium content, they are a powerhouse of nutrients with unique health benefits.

Nutritional Value (per 1 oz/28 grams or ~6 nuts)

Calories: 187
Protein: 4.1 grams

Fat: 19 grams (7 grams monounsaturated fat)

Carbohydrates: 3.3 grams

Fiber: 2.1 grams

Selenium: 988% of the Daily Value (DV)
Magnesium: 26% of the DV
Copper: 56% of the DV

Phosphorus: 20% of the DV

Vitamin E: 8% of the DV
Zinc: 10% of the DV

Health Benefits of Brazil Nuts

Unparalleled Selenium Content
- Brazil nuts are the richest natural source of selenium, a mineral essential for thyroid function, immune health, and antioxidant production.
- Selenium supports the production of glutathione peroxidase, a powerful antioxidant that fights oxidative stress.
Promotes thyroid health.
- Selenium is essential for the synthesis and metabolism of thyroid hormone.
- Brazil nuts can help prevent thyroid disorders such as hypothyroidism and Hashimoto's thyroiditis.
Powerful antioxidant properties
- High selenium content combined with vitamin E helps reduce inflammation and neutralize free radicals.
- Regular consumption may reduce the risk of chronic diseases such as cancer and heart disease.
Supports heart health.
- Rich in heart-healthy monounsaturated fats, Brazil nuts help lower LDL cholesterol (the “bad cholesterol”) and increase HDL cholesterol (the “good cholesterol”).
- Magnesium and potassium support healthy blood pressure levels.
Improves brain function.
- Selenium plays a role in preventing cognitive decline and improving mood by reducing oxidative damage in the brain.
- Regular use may help reduce the risk of Alzheimer's and depression.
Improves immune function.
- Selenium increases immune cell activity and supports the body's ability to fight infections.
- Zinc and magnesium further strengthen immune health.
Aids muscle recovery.
- Brazil nuts provide magnesium, which is essential for muscle function, recovery, and reducing muscle soreness.
Supports skin and hair health.
- Selenium and vitamin E protect the skin from UV damage and oxidative stress, promoting a youthful complexion.
- These nutrients also strengthen hair and may reduce hair loss due to deficiency.
May help balance hormones.
- Selenium's role in thyroid health indirectly affects hormone regulation, as the thyroid affects the actions of many hormones in the body.

Ways to Enjoy Brazil Nuts

Snack: Eat a few raw or roasted Brazil nuts daily as a nutritious snack.
Trail Mix: Mix with other nuts, seeds, and dried fruit.
Smoothies: Blend some nuts into smoothies to add creamy texture and nutrition.
Baking: Add chopped Brazil nuts to cookies, granola bars, or cakes.
Nut Butter: Blend Brazil nuts into a rich, creamy nut butter.
Crusts and Coatings: Grind and use as a crust for fish, chicken, or tofu.

Storage Tips

Store Brazil nuts in an airtight container in a cool, dry place to prevent spoilage.
To extend their shelf life, refrigerate or freeze them, as their high fat content makes them prone to spoiling.

Caution

Limit Consumption: Due to their unusually high selenium content, limit nut consumption to 1-3 per day to avoid selenium toxicity, which can cause symptoms such as hair loss, nausea, and brittle nails. May Cause
Allergy Risk: Brazil nuts are a common allergen and people with nut allergies should use them with caution.

Fun Fact

Brazil nuts grow inside a large, hard coconut-like fruit, with individual shells containing up to 20 nuts. These fruits are so hard that only agoutis, a type of rodent, can naturally crack them open!

6. Pecans

Pecan: Sweet, buttery and bubbly

Pecans are a delicious and versatile nut native to North America, prized for their rich flavor and impressive nutritional value. Packed with healthy fats, antioxidants and essential vitamins, pecans are a great addition to a balanced diet.

Nutritional Facts (per 1 ounce/28 grams or ~19 halves)

Calories: 196
Protein: 2.6 grams

Fat: 20.4 grams (12 grams monounsaturated fat)
Carbohydrates: 4 grams

Fiber: 2.7 grams

Vitamin E: 12% of the Daily Value (DV)
Magnesium: 8% of the DV
Phosphorus: 6% of the DV
Zinc: 12% of the DV
Manganese: 60% of the DV
Thiamine (Vitamin B1): 12% of the DV

Health Benefits of Pecans

Rich in Antioxidants
- Pecans are packed with antioxidants, including polyphenols, which help neutralize free radicals and reduce inflammation.
- They are among the nuts with the highest antioxidant content, which protects against chronic diseases such as heart disease and cancer.
Heart health
- The monounsaturated fat in nuts helps lower LDL cholesterol (the “bad cholesterol”) and increase HDL cholesterol (the “good cholesterol”), which promotes cardiovascular health.
- Pecans also contain magnesium and potassium, which help maintain healthy blood pressure levels.
Supports mental health.
- The high levels of antioxidants and vitamin E present in nuts protect the brain from oxidative damage, support cognitive function, and reduce the risk of neurodegenerative diseases.
Helps control weight.
- The combination of protein, healthy fats, and fiber in nuts promotes satiety and reduces cravings, helping with portion control.
- Pecans are a satisfying snack that can prevent overeating.
Improves skin and hair health.
- Pecans are rich in zinc, vitamin E, and healthy fats that nourish the skin, protect it from damage, and maintain its elasticity.
- These nutrients also strengthen hair, leaving it healthy and shiny.
Improves digestion.
- The dietary fiber in pecans supports healthy digestion by promoting regular bowel movements and feeding beneficial gut bacteria.
Controls blood sugar.
- Pecans have a low glycemic index, making them suitable for people with diabetes or who are monitoring blood sugar levels.
- Healthy fats and fiber also help stabilize blood sugar.
Supports bone health.
- Pecans contain phosphorus, magnesium, and manganese, which are essential for strong bones and preventing osteoporosis.

Ways to enjoy pecans

Snacks: Eat raw, roasted, or lightly salted pecans as a quick, healthy snack.
Salads: Add pecans to salads for a sweet, crunchy texture.
Baking: Use pecans in pies, cookies, muffins, or bread.
Breakfast: Sprinkle chopped pecans over bowls of oatmeal, yogurt, or smoothies.
Cooking: Add pecans to stuffing, roasted vegetables, or rice dishes.
Desserts: Add pecans to caramelized toppings, pralines, or ice cream.

Storage Tips

Store pecans in an airtight container in a cool, dry place to maintain freshness.
Refrigerating or freezing pecans extends their shelf life and prevents their natural oils from going rancid.

Fun Fact

Pecans are the only major tree nut in North America and were an important food source for Native Americans, who called them “pecans,” meaning “nuts that require a stone.”