Nuts and seeds are not only versatile and convenient snacks for those on the move, but they also serve as excellent sources of plant-based protein, particularly beneficial for individuals who consume few or no animal-derived products. Seeds, which are essentially the embryos of plants, differ slightly from nuts; technically, nuts fall under the category of seeds but possess a hard outer shell. Therefore, while all nuts can be classified as seeds, the reverse is not true.

It's worth noting that certain seeds may be classified as nuts by the FDA, helping you easily identify potential allergens. If you do not have any allergies, incorporating either nuts or seeds into your diet can significantly assist in fulfilling your protein requirements. Protein is vital for the development of bones, muscles, and skin, and it also enhances satiety, allowing you to feel satisfied and energized throughout the day.

All nuts are rich in protein; however, the protein content can vary from one nut to another. In this article, we will explore eight types of nuts that boast a high protein content, listed in ascending order.

1. Walnuts

Protein: A serving of chopped walnuts is an excellent source of protein.

Incorporating walnuts into your diet is a tasty way to enhance your protein levels while enjoying their rich flavor. These delectable nuts are also packed with heart-healthy fats, particularly rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), making them unique among nuts. Thanks to their creamy texture and pleasant mouthfeel, walnuts can be a fantastic addition to ground meats, allowing you to boost the protein content of your meat-based dishes while adding depth to the flavor profile.

2. Pine Nuts

Protein: Pine nuts, which are technically seeds rather than true nuts, offer a notable protein content. A standard serving size of 100 grams provides approximately 12 grams of protein along with 68 grams of healthy fats.

These seeds are rich in unsaturated fats, which have been shown to potentially lower the risk of heart disease. While most of the research on this topic is derived from animal studies, it appears that certain fatty acids found in pine nuts may possess anti-inflammatory properties. Additionally, there is some evidence suggesting they could aid in preventing the spread of cancer. Toasted pine nuts not only enhance the flavor but also boost the protein content of salads, grain bowls, or vegetable dishes. For a simple method to toast pine nuts at home, place them in a skillet over medium heat and stir for a few minutes until they release a delightful aroma.

3. Brazil Nuts

Protein: 14 g per 100 g serving.

Brazil nuts are often categorized as seeds rather than true nuts, as they originate from a towering tree found in the rainforest. Their distinctive size makes them easily recognizable in a bag of mixed nuts, where they are typically the largest among the assortment.

In addition to being an excellent source of protein, Brazil nuts are packed with healthy fats, dietary fiber, and a plethora of essential micronutrients. Notably, they stand out as one of the richest food sources of selenium, a vital mineral that supports thyroid health and fortifies the body’s defense against infections.

Just a single Brazil nut (approximately 5 g) contains nearly 175% of the daily value (DV) of selenium required for individuals who are not pregnant or breastfeeding. For a delightful and nutritious snack, consider blending Brazil nuts with an assortment of other nuts, seeds, dried mango (aam), and chunks of dark chocolate to create a protein-packed trail mix that is both satisfying and energizing.

4. Cashews

Protein: Cashews are a remarkable source of protein.

Although classified as seeds, cashews (kaju in India) are often grouped with nuts. They are rich in protein and boast a variety of essential vitamins and minerals that contribute to overall health.

A serving size of 100 grams provides approximately 250% of the Daily Value (DV) for copper. This vital mineral plays a crucial role in boosting immunity and is essential for the formation of red blood cells and connective tissue. Research has indicated that insufficient copper intake may elevate the risk of osteoporosis, a condition marked by fragile and brittle bones. Therefore, incorporating cashews into your diet could be a proactive approach to fortifying your defenses against this ailment. For a delightful way to include more cashews in your meals, consider adding them as a crunchy topping on plain yogurt accompanied by fresh fruits.

5. Hazelnuts

Protein: per serving.

Hazelnuts (Filberts) are known for their subtly sweet, buttery, and toasted taste, making them an exceptionally delightful source of protein. These nuts not only enhance the flavor of various dishes but also pack a nutritious punch.

Research indicates that incorporating hazelnuts into your diet can contribute to lowering LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. This beneficial effect can play a significant role in reducing the risk of heart disease, making them a heart-healthy choice. For a protein-packed snack, consider crafting your own homemade “Nutella” spread. Simply blend 100 g of hazelnuts with 60 g of chocolate protein powder, 6 g of cocoa powder, and 30 mL of maple syrup for a creamy and nutritious treat. Pine nuts (Chilgoza) are the edible seeds extracted from specific types of pine cones. They are cherished for their delicate, sweet flavor and creamy texture, which is primarily attributed to their high-fat content, making them an excellent addition to various culinary creations.

6. Pistachios

Protein: A serving of pistachios offers a remarkable amount of protein, comparable to that found in a single egg.

Though often categorized alongside nuts, it's important to note that pistachios are actually seeds. In terms of protein content, these seeds stand out among their nutty counterparts due to their rich profile of essential amino acids. Essential amino acids must be obtained through our diet, as they play a critical role in the body's ability to synthesize proteins essential for various vital functions. For a delightful way to enjoy pistachios, consider transforming them into a creamy nut butter that can be generously spread on toast, crisp apples, or crunchy crackers.

7. Almonds

Protein: Approximately 21g per 100g serving of almonds.

Although technically seeds, almonds (?????) are often categorized as nuts due to their similar culinary uses. They are widely recognized as a nutritious source of protein, making them a popular choice among health enthusiasts. Rich in protein and abundant in antioxidants, almonds play a vital role in combating oxidative stress caused by free radicals. This oxidative damage can accelerate aging, contribute to heart diseases, and increase the risk of certain cancers. The brown skin of almonds is where the majority of antioxidants are found, so consuming them with their skin is advisable to maximize health benefits. For a wholesome snack, consider pairing almonds with a piece of seasonal fruit, which complements their nutritional profile beautifully.

8. Peanuts

Protein: Peanuts are remarkably high in protein, offering a substantial amount per serving. They belong to the legume family, which means they are seeds that develop within pods. Botanically, peanuts share more characteristics with soybeans or lentils rather than traditional nuts.

As with many legumes, peanuts are an excellent source of plant-based protein. In fact, they boast the highest protein content among foods that most people classify as nuts, making them a favored choice for vegetarians and health enthusiasts alike.

Moreover, peanuts are rich in biotin (known as Vitamin H in some cultures), a vital nutrient that helps convert food into usable energy within the body. This makes them not only a tasty snack but also a valuable addition to your diet. For a well-rounded snack that delivers a mix of protein, healthy fats, and carbohydrates, consider pairing peanut butter with bananas. This delightful combination can be enjoyed on its own or spread generously on whole-grain toast for a satisfying treat.

9. Pumpkin Seeds (Kaddu ke Beej)

Protein: Serving size contains a significant amount.

Pumpkin seeds are not only a delightful snack with a subtle flavor and satisfying chewiness, but they also pack a nutritional punch. They provide nearly twice the protein compared to many other options on this list, making them an excellent choice for those seeking plant-based protein sources.

Similar to other nuts and seeds, these seeds are rich in antioxidants and are loaded with essential nutrients such as selenium, magnesium, zinc, potassium, and phosphorous. Studies indicate that these vital nutrients may play a role in safeguarding your body against inflammation, various conditions such as arthritis and diabetes, mood disorders like depression, cardiovascular issues, and even some types of cancer. Add a handful of pumpkin seeds to your salad for a delightful crunch, or consider roasting them to enhance their flavor and texture, offering a nuttier taste that can elevate your dishes.

Frequently Asked Questions

Which Nuts Are Complete Proteins?

Foods that provide all nine essential amino acids are referred to as sources of complete proteins. Among nuts, pistachios ( pistas), stand out as a complete protein source. Additionally, seeds such as chia seeds (salvia hispanica) and hemp seeds (cannabis sativa) also qualify as complete proteins, making them excellent nutritional choices.

What Three Nuts Contain More Protein Than an Egg?

A single large egg (approximately 50 g) typically offers about 6 g of protein. In contrast, if you consider 100 g of specific nuts or seeds from this category, they will provide significantly more than 12 g of protein, highlighting their superior protein content.

Conclusion

Nuts serve as an excellent source of plant-based protein. For those without allergies, they offer a convenient snack option, and can be incorporated into a variety of dishes to enhance their protein profile. The nuts highlighted in this discussion are all commendable sources of protein, with peanuts (groundnuts) delivering the highest protein content per serving. If peanuts are not suitable for you, or if you're seeking to explore different protein-rich nut varieties, consider trying cashews, hazelnuts, and Brazil nuts—all of which present unique flavors and nutritional benefits.