Nuts are a great snack to have on hand. They’re portable, high in protein, and full of healthy fats! But not all nuts are created equal. This article will help you learn about the best nuts with protein so that you can make better choices while grocery shopping and eating out.
What you will learn
How many nuts should you eat in a day?
The amount of nut servings per day varies from person to person depending on their weight, activity levels, gender (men typically need more than women), age group (children typically need less than adults), and diet and lifestyle factors such as vegetarianism or veganism. For example, if someone is active with low-calorie consumption they might be able to get away with eating a small number of nuts per day, but if someone eats a lot of processed foods and is sedentary they might need to eat more.
What are the best types of nuts for protein?
The 7 best nuts with protein are:
- Almonds
- Walnuts
- Cashews
- Brazil Nuts
- Pecans
- Macadamia
- Pistachio
Almonds
Almonds have the highest protein per 100 grams of any common nut, according to the USDA. They’re also loaded with vitamin E and magnesium for a boost of energy. Daily intake of almonds is recommended for a healthy diet. One serving is approximately 23 to 28 almonds, which provides around 14 grams of protein and 20% of your daily fiber needs.
Walnuts
Walnuts are another great option for protein thanks to their high omega-fatty acid content, vitamin E, and manganese (which helps metabolize fat). They also have more than double the calcium as any other common nut! They have an impressive amount of omega-three fatty acids – it’s the perfect snack or ingredient for anyone wanting to fight against heart disease. Walnut tree nuts contain 18 grams per 100-gram serving as well as protein levels that rank up there with other proteins from meat sources like beef and salmon. They can be eaten raw but I prefer them roasted when their flavor becomes more intense.
Cashews
Cashews have a high protein content per 100 grams and boast a whopping dose of magnesium (over 300% of the daily recommended intake) to help regulate your blood sugar levels. Beware though, they are high in calories, so don’t overindulge.
Brazil Nuts
A single serving of Brazil nuts has a whopping 33 grams of protein, and is also rich in selenium which helps fight cancer cells! However, beware again about calories as one serving can be close to 500 calories (!) but still worth it for the high levels of magnesium and selenium.
Pecans
Pecan tree nuts are packed with antioxidants for reducing inflammation from conditions like arthritis, and they’re also a source of copper which helps keep bones healthy. Pecans have a mild, nutty flavor and can be eaten raw or roasted. Their protein levels are higher than most nuts at around 21%.
Macadamia Nuts
Macadamia nuts have a good amount of protein at 18%, and they’re high in monounsaturated fats which can help reduce cholesterol levels.
Pistachios
Unlike most other nuts, pistachios are a good source of protein for those on plant-based diets or who want to avoid animal sources. One hundred grams contains 16% recommended dietary intake of protein and over 15 different amino acids!  They also contain many healthy types of fat like omega-three fatty acids, so it’s not just the saturated fat we worry about eating. Pistachio tree nuts have more potassium than bananas as well as vitamin B12, both important nutrients for vegetarians because these vegetables don’t provide very much by themselves.
Conclusion
It is important to find the best nut for your protein needs. We hope that this list of the 7 best nuts for protein has helped make a decision on which type of nut you should be consuming.
