10 Protein-Rich Nuts to Keep You Full and Energized All Day

Nuts are packed with plant-based protein, healthy fats, and essential nutrients like potassium, magnesium, and vitamin E. It’s a great snack to help prevent energy dips and mood swings throughout the day. If you’re striving to meet a daily protein goal, such as the recommended 0.8 grams per kilogram of body weight, consider adding these nuts to your diet.

Protein content: 7.31 grams per ounce, or 14.6% of the Daily Value (DV)

Like other legumes, peanuts are rich in protein. Peanuts are rich in mono- and polyunsaturated fats and provide many antioxidant nutrients, including phenolic acids, phytosterols and resveratrol, which can help manage your blood pressure and cholesterol levels.

Protein content: 6.01 grams per ounce, or 12% of the DV

Almonds contain a balanced blend of macronutrients (protein, fats and carbohydrates). Rich in essential vitamins and minerals, almonds may help protect against diabetes, obesity and heart disease.

Protein content: 5.73 grams per ounce, or 11.5% of the DV

Pistachios, which contain 21% protein, have a distinct earthy flavor that can enhance both savory and sweet dishes. These nuts contain all nine essential amino acids, the building blocks of protein, making them a complete source of protein. They can help you feel full, support digestion, and manage blood pressure.

Protein content: 5.16 grams per ounce, or 10.3% of the DV

Cashews have a subtle flavor and rich, creamy texture when blended, making cashew milk a great vegan, high-protein alternative to dairy. Walnuts are a good source of potassium and magnesium, which play a role in blood pressure control and overall heart health.

The overall nutritional makeup of cashews makes them a heart-healthy alternative to foods high in saturated fatty acids like butter and heavy cream.

Protein content: 4.31 grams per ounce, or 8.6% of the DV

Not only are nuts rich in protein, they are unique among nuts because they contain mostly polyunsaturated fats. This included an omega-3 fatty acid called alpha-lipoic acid (ALA), which offers anti-inflammatory effects.

Research suggests that the nutritional makeup of nuts may help reduce the risk of age-related brain disorders, such as Alzheimer’s disease.

Protein content: 4.25 grams per ounce, or 8.5% of the DV

Hazelnuts are both high in protein and a rich source of anti-inflammatory monounsaturated fatty acids (MUFA), which can help improve cholesterol levels. Some research suggests that although hazelnuts are high in fat, eating them does not necessarily lead to weight gain. Indeed, the powerful antioxidants in walnuts help inhibit inflammation and oxidative damage.

Protein content: 4.01 grams per ounce, or 8% of the DV

A single Brazil nut (5 grams) contains about 95.8 micrograms of selenium, or about 175% of the DV. Selenium has been linked to potential cancer-reducing properties. High doses of selenium can be toxic, with the upper limit being 400 micrograms per day. For this reason, experts advise limiting your intake to no more than three Brazil nuts per day (about half an ounce).

Protein content: 3.88 grams per ounce, or 7.8% of the DV

Pine nuts offer a distinct light crunch and a rich, buttery flavor. They are commonly used to make pesto. Pine nuts contain around 20% protein and 60% fat due to their high oil content. Most of their fats are polyunsaturated fatty acids (PUFAs), including alpha-linolenic acid (ALA), a plant-based source of heart-healthy omega-3 fatty acids.

Protein content: 2.6 grams per ounce, or 5.2% of the DV

Pecans are often popular in the fall and feature in dishes like turkey stuffing and pecan pies. These nuts provide nearly 3 grams of protein per ounce and are high in polyunsaturated fats, which may benefit heart health. Pecans also contain tannins, antioxidant nutrients that can help reduce harmful bacteria.

Protein content: 2.24 grams per ounce, or 4.5% of the DV

Macadamia nuts are unique because three-quarters of their calories come from fat, primarily MUFA. Of these MUFAs, approximately 80% are oleic acid, which regulates antioxidant activity and promotes immune function. Macadamia nuts are one of the few foods that contain palmitoleic acid (another MUFA), which may help reduce adiposity, a serious condition of obesity.

Nuts are incredibly versatile and can be incorporated into your diet as smoothie ingredients, trail mix combinations, and oatmeal toppings. Here are some other delicious ways to enjoy them in your diet:

• Chicken or fish in a walnut crust: Instead of bread crumbs, use crushed nuts (almonds and walnuts are good options) to coat your chicken or fish before cooking.
• Salad or bowl of hazelnut grains: Start with brown rice and quinoa, add crunchy vegetables like carrots and celery, and add some chopped toasted nuts.
• Nut and seed bars or protein bites: Whether you prefer a round bite or a bar, it’s easy to make a nut and seed protein blend. A simple recipe includes oats, nut butter, maple syrup, and a combination of your favorite chopped nuts and seeds.
• Perfect topping: Add a sprinkle of crunchy seasoned pistachios to your berry yogurt parfait.
• Chocolate-covered Brazil nuts: Melt dark chocolate chips in the microwave, heating every 15 seconds until smooth. Dip two Brazil nuts until completely coated, then place them on a small plate lined with wax paper. Let them cool in the refrigerator until the chocolate sets.

Protein-rich nuts are a great choice for curbing hunger and maintaining your energy levels. Among these nuts, peanuts top the list with an impressive 7.31 grams of protein per ounce, while pistachios, at number three, provide all nine essential amino acids.