Protein is a very important part to both a weight loss and muscle gaining diet. So eating nuts can help you achieve this high daily protein intake, but nuts aren’t only high in protein they are nature’s most versatile and nutritionally balanced health food. Many studies have shown that eating nuts will help lower your cholesterol levels, risk of heart disease/stroke and prevent you from overeating.
If you’re a vegetarian or vegan then nuts are only one of your few sources of a complete protein which rivals any meat. Many other vegetarian protein sources are incomplete and require you to eat other plant based proteins to complete it. For example lentils contain a large amount of protein, but that protein does not have the 20 essential amino acids required by your body therefore it isn’t complete. So the only way to make it complete is by eating lentils with beans or white/brown rice.
Whatever you think about nuts they really should be a part of your diet. If you’re still not convinced then here are the top 5 nuts highest in protein, including the health benefits of each one:
When it comes to protein peanuts are at the top of the list, but they aren’t only high in protein they are also high in dietary fibre and antioxidants. It doesn’t stop there though, consuming peanuts will reduce the risk of stroke since it increases your natural production of nitric oxide (dilates your blood vessels).
For the full list of benefits of peanuts: Read This Article
Nutrition Info: 100 grams = 49g Fat 16g Carbs 9g Dietary Fibre 26g Protein / 567 Calories
Compared to the other nuts almonds offer the most fiber, calcium, vitamin E and niacin. It is also high in manganese and combined with the vitamin E it is one of the best foods to protect you against oxidative damage. Furthermore, consuming almonds regularly will lower your risk for developing heart disease and cholesterol.
Nutrition Info: 100 grams = 49g Fat 22g Carbs 12g Dietary Fibre 21g Protein / 576 Calories
The nut with the highest vitamin B6 content is pistachios, but there are two nutrients that are even more unique called lutein and zeaxanthin which reduce the risk of eye disease.
Nutrition Info: 100 grams = 45g Fat 28g Carbs 10g Dietary Fibre 20g Protein / 562 Calories
Cashews provide more zinc, copper, selenium, iron, magnesium, phosphorus and vitamin K than any other nut. It has a very unique and buttery flavour, but it surprisingly has one of the lowest fat contents of all nuts.
Nutrition Info: 100 grams = 44g Fat 30g Carbs 3.3g Dietary Fibre 18g Protein / 553 Calories
Although walnuts contain the least amount of protein and highest amount of fat compared to the other nuts it is the only nut that contains a rich source of melatonin, which helps you get better and deeper sleep. It also contains phytonutrients and antioxidants that help with reducing inflammation levels and warding off type 2 diabetes.
Nutrition Info: 100 grams = 65g Fat 14g Carbs 7g Dietary Fibre 15g Protein / 654 Calories
As you can see eating each of these nuts bring and give you different health benefits, so it would be smart too incorporate all 5 into your diet if possible and not choose based on how much protein it holds. Lastly, if you have anymore questions about any of these 5 nuts then feel free to leave a comment below.