Medically reviewed by Elizabeth Barnes, Registered Dietitian Nutritionist
Peanuts and tree nuts serve as excellent sources of plant-derived protein. The quantity of protein varies among different kinds of nuts, which also offer a variety of vitamins, minerals, and beneficial fatty acids.
The proteins found in nuts assist in constructing and maintaining muscles. They may also prolong feelings of satiety more effectively than carbs do. Additionally, these proteins can elevate hormones that decrease hunger and inhibit ones that stimulate appetite.
1. Peanuts
Among all nuts, peanuts have the highest amount of protein, with 9.5 grams per quarter-cup (2 ounces) serving. In reality, peanuts belong to the legume family instead of being classified as a tree nut. However, due to their preparation methods and consumption patterns resembling those of nuts, they serve well as an alternative source of plant-based protein.
Peanuts have few carbohydrates but are high in
unsaturated fats
, and rich in various vitamins and minerals such as vitamin E, niacin, and thiamine. Thiamine aids in making your skeletal muscles (those responsible for movement and physical activities) contract effectively.
2. Almonds
About 7 grams of protein can be found in a quarter-cup of almonds, and they possess lower carbohydrate levels compared to many other types of nuts. A serving size of this quantity equates to roughly 170 calories. Additionally, almonds hold higher amounts of calcium relative to most other nuts, an essential component for proper muscle functioning and maintaining robust bone health.
These benefits might also include decreasing bodily inflammation and providing antioxidants such as Vitamin E, aiding in the prevention of cellular harm. Additionally, the beneficial fats found in almonds contribute to lowering low-density lipoprotein (LDL), often referred to as “bad cholesterol,” whilst sustaining healthy levels of high-density lipoprotein (HDL), known commonly as “good cholesterol.”
How Much Protein Should You Consume?
The
suggested daily intake of protein
It changes based on factors such as your gender, age, weight, and physical activity. According to the U.S. Department of Agriculture (USDA), protein consumption should fall within 10% to 35% of your overall daily caloric intake. For those aiming to develop muscles, consuming protein towards the upper limit of this range might be beneficial.
3. Pistachio Nuts
Pistachio
Pistachios contain approximately 6 grams of protein for every quarter cup. Compared to numerous other types of nuts, they are relatively low in fat and offer roughly 170 calories within that same quantity.
Pistachios hold a unique advantage as they stand out as the sole nut that serves as a complete protein, providing optimal levels of all nine essential amino acids which the human body cannot synthesize and thus needs to obtain from dietary sources.
They are rich in vitamin B6, aiding in protein metabolism, and several studies suggest it could also contribute to maintaining a healthy body weight.
4. Cashews
Cashew nuts
Contain approximately 5 grams of protein for every quarter cup. These are rich in various crucial minerals such as magnesium. This vital mineral plays a role in roughly 800 biochemical processes within your body. It helps maintain proper cellular functioning and supports muscle strength as you get older.
An additional crucial mineral found in cashews is iron, necessary for forming hemoglobin within red blood cells to transport vital oxygen to your muscles. These nuts also provide a healthy dose of manganese, phosphorus, and zinc.
5. Walnuts
A quarter cup of shelled walnut halves contains approximately 4.5 grams of protein. These walnuts are abundant in heart-friendly omega-3 fatty acids, aiding satiety and contributing to muscle protein synthesis.
Elderly people might benefit from Omega-3 fatty acids as they could aid in increasing muscle volume and strength and decrease the reduction of muscle mass. These nuts stand out because they contain a significant level of alpha-linolenic acid (ALA), an omega-3 fat known for reducing inflammation.
6. Pine Nuts
Pine nuts contain approximately 4 grams of protein for every quarter cup. Compared to certain other types of nuts, they do have more calories—around 229 per quarter cup—but they’re rich in nutrients such as magnesium, iron, and vitamin E.
A type of fatty acid present in pine nuts called pinolenic acid (PNLA) assists in regulating the body’s glucagon-like peptide 1 (GLP-1). This hormone plays a role in managing appetite, weight, and processing sugar. Additionally, PNLA might aid in preventing or lessening inflammation.
7. Brazil Nuts
Brazil nuts are technically seeds rather than nuts, yet they are consumed much like traditional tree nuts. A quarter cup contains approximately 4.75 grams of protein. Similar to pine nuts, Brazil nuts contain more calories compared to certain other types of nuts; however, these additional calories come from a low-carbohydrate, high-protein origin which can assist in keeping hunger at bay.
Brazil nuts contain an exceptionally high amount of minerals.
selenium
, an antioxidant that shields your cells. Individuals lacking sufficient selenium might experience muscle weakness. A single Brazil nut can provide you with your daily dose of selenium.
8. Hazelnuts
Hazelnuts contain approximately 5 grams of protein for every quarter cup. These nuts are rich in unsaturated fats and provide a sufficient amount of copper. Although dietary requirements for copper are not large, preliminary studies suggest that insufficient copper might impact muscle development and overall well-being.
Hazelnuts are abundant in manganese, an element that aids in the breakdown of fats and carbs and also assists in controlling blood glucose levels.
9. Pecans
Pecans include 3 grams of protein and 200 calories in each quarter-cup serving. Despite their high-fat content, they offer beneficial fats such as oleic acid, similar to what you find in olive oil. These healthy fats are advised for lowering the chance of developing heart disease.
Pecans have more antioxidants
Unlike many other nuts, this variety contains gamma-tocopherol, a potent form of vitamin E.
10. Macadamia Nuts
In a quarter cup of Macadamia nuts, you’ll find approximately 2 grams of protein along with 21 grams of beneficial fats. Although these nuts contain fewer carbohydrates compared to others, they do come with a higher calorie count of around 200 for that same portion size.
Even with their calorie content, research indicated that consuming them made up of about 15 percent of the total daily caloric intake—estimated at around 1,800 calories—in a day could be beneficial.
Macadamia nuts were not associated with an increase in body weight.
They serve as an excellent source of thiamine and may help reduce cholesterol levels. Approximately 47% of the fats in macadamia nuts consist of oleic acid, which is also present in pecans and olive oil.
Summary
Peanuts and tree nuts serve as significant sources of plant-derived protein. This protein is crucial for constructing, restoring, and sustaining muscles. Additionally, it aids in keeping satiety levels high. However, the quantity of protein differs depending on the specific kind of nut. Moreover, these nutritious snacks offer various beneficial fats, essential vitamins, and vital minerals.
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