Peanuts have the most protein among nuts (around 7g per ounce), followed closely by almonds (around 6g) and pistachios (around 5.7g), making them excellent choices for boosting protein intake, along with cashews and hazelnuts which also offer substantial amounts.
Almonds. If we're talking about true nuts (not a legume like peanuts), almonds come out on top. Almonds contain nearly 6 grams of protein per ounce, as well as 3 grams fiber per ounce.
Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS
Examples of high-protein foods
Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest-quality protein sources.
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Pistachio nuts are a plant-based complete protein providing all nine EAAs in addition to an array of nutrients and phytochemicals. They have a PDCAAS of 73 and 81%, (raw and roasted pistachios, respectively), higher than that of many other tree nuts.
Worst nuts for your diet
Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories - 200 each - along with the lowest amounts of protein and the highest amounts of fats.
Nuts like almonds and walnuts contain healthy fats, protein, and fiber. These nutrients help increase satiety, regulate hunger hormones, and speed up fat burning.
Walnuts contain the highest amount of the plant-based omega-3 fatty acid (ALA) among all nuts, which supports brain health and provides anti-inflammatory effects.” This makes them a great alternative for anyone who doesn't eat oily fish.
In short, no, we should not solely rely on nuts for our protein intake. They can be added to our diet to provide a diverse source of protein as well as healthy nutrition.
When it comes to nuts, Walnut is considered to be the king of nuts. Good for health, the heart, and the brain, Walnut is packed with antioxidants that help prevent plenty of diseases and even slow down the process of ageing.
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To get 100g of protein daily, focus on prioritizing protein at every meal (aiming for 30g+ per meal) by incorporating lean meats, fish, eggs, Greek yogurt, tofu, lentils, and beans, and use protein-rich snacks like nuts, seeds, or protein powder to fill gaps, planning ahead with batch cooking for easy access.
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Beans, tofu, and tempeh have more protein than eggs and some meats, and they also provide dietary fiber, which feeds our good gut bacteria, promotes healthy digestion, and can help lower cholesterol.
Two eggs a day provide about 12-14 grams of high-quality protein, which is a great start but usually not enough for most adults' daily needs, typically 46-56+ grams, especially for active individuals; you'll need to add protein from other sources like whole grains, beans, Greek yogurt, or lean meats to reach your goals. Eggs are a complete protein, offering all essential amino acids, making them a very nutritious addition to meals, but combining them with other foods helps meet diverse nutrient needs.
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Signs of a protein deficiency
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
Protein is essential for muscle repair, immunity, and overall health, and daily needs vary by individual. Drinks like cow's milk, soy milk, kefir, bone broth, and smoothies can provide more protein than an egg.
The vegetable with the most protein is edamame (soybeans), offering around 18-19 grams per cooked cup, followed closely by other legumes like lentils and chickpeas, while even non-legumes like peas, spinach, and Brussels sprouts provide significant protein for plant-based diets, making legumes the top protein source among vegetables.