BOSTON, MA – Nuts are a popular snack choice for many people due to their nutritional benefits. They are a great source of both fiber and protein, which help keep you full and provide sustained energy by slowing down digestion and stabilizing blood sugar levels. Some nuts, in particular, stand out for their high protein content, with some even rivaling the protein content of an egg.
Amongst these high-protein nuts are peanuts, which offer over 7 grams of protein per ounce. Despite technically being a legume, peanuts are commonly consumed as nuts for their taste and nutritional value. Almonds, another protein-rich nut, provide 6 grams of protein per ounce and are known for their fiber and antioxidant content that contribute to heart health. Pistachios also deserve recognition for their nutritional profile, which includes potassium, vitamin B6, and manganese.
While peanuts, almonds, and pistachios take the lead in protein content, other nuts like cashews, walnuts, hazelnuts, and Brazil nuts also offer protein. Cashews, for example, provide essential nutrients like copper and have heart-healthy benefits. Walnuts, with their plant-based omega-3 fats, may support brain and gut health. Hazelnuts are rich in minerals like manganese and selenium, which offer various health benefits. Brazil nuts, known for their selenium content, also boast anti-inflammatory properties that promote heart health.
It’s important to note that while some nuts offer similar or higher protein content than an egg, they also tend to contain more calories. All foods can be part of a healthy diet, and incorporating a variety of foods that offer proteins, complex carbs, fiber, and healthy fats can help you feel your best. So whether you’re snacking on peanuts or adding walnuts to your salads, nuts can be a valuable addition to your diet for both taste and nutrition.