Some nuts stand out for their exceptional content of this satisfying nutrient, each offering unique health benefits.
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Nuts have numerous virtues, notably their compact nature packed with both fiber and protein. These nutrients work together to promote satiety by slowing digestion and stabilizing blood sugar levels, ensuring sustained energy.
In terms of protein content, certain nuts excel. In fact, some nuts rival the protein content of an egg, which is renowned for being a high-protein food with 6 grams per serving. Using eggs as a benchmark helps us gauge the protein richness of other foods. Keep reading to discover which 3 nuts match or surpass the protein content of an egg. But first, any guesses?
1. Peanuts
Protein: 7 grams per ounce (1/4 cup)²
Although technically a legume that grows underground, peanuts are enjoyed as nuts for their flavor, texture, and nutritional benefits. They’re America’s favorite nut for good reason: affordable, shelf-stable, and packed with over 7 grams of protein and 2 grams of fiber per ounce-serving.
Grab a handful of peanuts for a satisfying snack, or incorporate them into savory dishes, such as our Stir-Fried Celery with Peanuts, to enhance both flavor and nutrition.
2. Almonds
Protein: 6 grams per ounce (about 23 almonds)³
Source: U.S. Department of Agriculture, FoodData Central
Almonds excel in both nutritional and culinary aspects. These nuts are a nutritional powerhouse, packed with a variety of essential nutrients, including fiber and antioxidants, which promote heart health. With 3.5 grams of fiber per serving of about 23 kernels, almonds provide over 10% of your daily fiber needs.⁴
Sprinkle unsalted almonds on salads for added crunch, use them as a key ingredient in cakes like our Orange & Almond Coffee Cake, or bake and season them to create delicious Everything-Seasoned Almonds.
3. Pistachios
Protein: 5.95 grams per ounce (without shell; approximately 29 grams)⁵
Pistachios stand out for their impressive nutritional profile, featuring potassium for regulating blood pressure, vitamin B6 for supporting the immune system, and manganese for promoting bone health. Recent research suggests that regular consumption of pistachios may also enhance gut microbiome health by increasing levels of beneficial bacteria.⁶
For delicious pairings, pistachios complement proteins such as fish and chicken wonderfully. Blend pistachios with breadcrumbs in a food processor to create a coarse or fine coating for fish or chicken fillets before cooking. Explore recipes like Pistachio-Crusted Tuna Steaks and Pistachio-Crusted Chicken with Warm Barley Salad for flavorful and nutritious meals.
Other Nuts To Consider
While these nuts may not match or exceed the protein content of an egg, they still deserve recognition and are excellent additions to your meals and snacks.
Cashews
Protein: 4 grams per ounce (1/4 cup or about 18 whole cashews)⁷
Cashews often fly under the radar compared to other nuts, yet they pack a punch with essential nutrients crucial for overall health. A single serving of cashews provides one-third of the daily recommended intake of copper, a trace mineral vital for supporting the nervous and immune systems and facilitating energy production.⁸ Additionally, cashews offer heart-healthy benefits; research suggests that consuming cashews daily for 12 weeks may improve HDL cholesterol and blood pressure levels in individuals with type 2 diabetes.⁹
Enjoy these crescent-shaped nuts as a satisfying snack or enhance their flavor with curry powder. Cashews also complement a variety of dishes such as stir-fries and pasta. Consider trying our Three-Pea, Cashew & Tofu Stir-Fry or Creamy Shrimp & Mushroom Pasta for added crunch and flavor.
Walnuts
Protein: 4 grams per ounce (1/4 cup or about 14 walnut halves)¹⁰
Source: U.S. Department of Agriculture, FoodData Central
Walnuts, with their distinctive wrinkled appearance, are rich in plant-based omega-3 fats, providing 2.5 grams per serving. These fats are associated with potential benefits for brain health, gut health, and male reproductive health.¹¹
Enjoy walnuts on their own, pair them with fruits (such as Banana & Walnuts), or sprinkle them over salads for added texture and flavor. Walnuts also complement dishes with feta cheese, like our Spinach-Strawberry Salad with Feta & Walnuts, enhancing both taste and nutritional value.
Hazelnuts
Protein: 4.25 grams per ounce (about 21 whole kernels)¹²
Hazelnuts are packed with essential nutrients, providing nearly 87% of your daily recommended intake of manganese per serving. Manganese supports various bodily functions including energy production, reproduction, blood clotting, and bone development.¹²,¹³ Additionally, a meta-analysis suggests that regular consumption of hazelnuts may lower levels of “bad” LDL cholesterol and reduce hemoglobin A1C, a measure of blood sugar levels.¹⁴
While hazelnuts are famously known as the key ingredient in Nutella (which you can make at home), they also enhance the flavor of cooked vegetables, such as our Charred Green Beans with Mustard Vinaigrette & Hazelnuts.
Brazil nuts
Protein: 4.01 grams per ounce (about 28 grams)¹⁵
Brazil nuts are renowned for their high selenium content, a mineral crucial for thyroid function, reproduction, and DNA production. These nuts also contain anti-inflammatory properties that promote heart health.¹⁶
Enjoy one to three whole Brazil nuts daily, or incorporate them into homemade mixed nuts or trail mix. You’ll discover they are surprisingly filling with just a couple of pieces.
Keep In Mind
This article uses an egg as a benchmark to highlight the protein content in nuts, without suggesting superiority of one food over another. When considering your dietary choices, it’s essential to note that while some nuts provide equal or more protein than an egg, nuts typically contain more calories than eggs. However, all foods can be part of a healthy and balanced diet. By understanding the nutritional components of foods—such as protein, calories, fiber, vitamins, and minerals—you can make informed decisions that align with your dietary needs and preferences.
The Bottom Line
There are many reasons to include nuts in your diet. When focusing on protein content alone, peanuts, almonds, and pistachios stand out as top choices. However, cashews, walnuts, hazelnuts, and Brazil nuts also provide significant protein. It’s beneficial to enjoy a diverse range of foods that offer proteins, complex carbohydrates, fiber, and healthy fats to support overall well-being and optimal bodily function.
FAQ on 3 Nuts with More Protein Than an Egg
Q1: Which nuts have more protein than an egg?
Peanuts, almonds, and pistachios are three nuts that contain more protein per ounce than an egg, which typically provides about 6 grams of protein.
Q2: How much protein do peanuts, almonds, and pistachios contain?
Peanuts have approximately 7 grams of protein per ounce, almonds offer about 6 grams per ounce, and pistachios provide around 5.95 grams per ounce.
Q3: How can I incorporate these nuts into my diet?
You can enjoy peanuts, almonds, and pistachios as snacks on their own, or add them to salads, yogurt, smoothies, or baked goods for added protein and crunch.
Q4: Are these nuts high in other nutrients besides protein?
Yes, besides protein, these nuts are rich in various nutrients such as healthy fats, fiber, vitamins (like vitamin E in almonds), and minerals (such as magnesium in almonds and peanuts).
Q5: Can I consume these nuts if I have dietary restrictions or allergies?
Always check food labels for potential allergens and consult with a healthcare provider if you have specific dietary restrictions or allergies before consuming these nuts.
Q6: How do these nuts compare to other protein sources?
Compared to other protein sources like eggs, these nuts offer plant-based protein along with additional nutrients and health benefits, making them versatile options in a balanced diet.
These FAQs provide insights into the protein content and nutritional benefits of peanuts, almonds, and pistachios, highlighting their role as healthy protein sources in various dietary choices.