Nuts can be a great snack option; easy to grab and eat on the go, tasty and packed full of nutrients. They’ve come under some scrutiny in the past for being high in fat (they’ve got the good kind of fat though), and while some have more fat than others, most nut varieties also pack a serious protein punch. Here are some of our favourite nuts to chow down on, from the lowest protein to the highest per serve (about 30g, or a handful).
While pine nuts might not have the highest protein, they’re still full of plenty of nutritional goodness and offer 3.9 grams of protein per serve. Pine nuts also contain magnesium and vitamin E which can promote good heart health, and are high in antioxidants which can prevent cell damage. They’re a great nut to use in cooking, from a crunchy salad addition to an essential ingredient in a good pesto, like in our MACROS Chicken Pesto Pasta.
Not only offering 4 grams of protein per serve, brazil nuts are also rich in selenium, with a single nut containing up to 175% of the recommended daily intake. Selenium is essential for a healthy immune system, thyroid gland and cell growth, and many people around the world aren’t actually getting enough selenium in their diet. Brazil nuts are also rich in healthy fats, magnesium, copper, phosphorus and other essential vitamins and minerals.
Don’t like fish? We’ve got some great news for you. A single serving of walnuts offers the recommended daily intake of omega-3 for an adult, an essential fat commonly associated with seafood. They also have 4 grams of protein per serve, as well as one of the highest level of antioxidants of any common nut. The nutrient profile of walnuts can help reduce inflammation, lower your risk of heart disease, support a healthy brain, support male fertility and more.
Due to their incredible nutritional value, there’s actually a walnut conference held annually where industry experts and scientists gather to discuss the latest walnut health research. Pretty nutty.
Cashews make a great snack, not only for their delicious taste but also for their incredible nutritional content. Coming in at 5 grams of protein, they’re high in copper, magnesium and manganese, which can all help with energy production, brain and bone health, and immunity. They also offer a variety of other vitamins, minerals and beneficial plant compounds, meaning you can’t really go wrong with a handful of cashews a day.
We toss cashews through the turmeric rice that comes with our Turmeric Spiced Hoki to add a little extra crunch. Whether cooking with cashews or eating them solo, it’s always best to pick unsalted dry roasted or raw cashews to ensure you’re getting the most benefits from them, without any extra oil or salt.
Fun fact: did you know that humans have been eating pistachios since 7000BC? These tasty nuts have about 6 grams of protein per service, as well as plenty of healthy fats, fibre and the highest amount of antioxidants of any nut. They’re also quite low in calories, making them a great choice for those looking to lose weight.
Another benefit of pistachios is the process involved in eating them. Sitting down to shell each pistachio before eating it can help with mindful eating, allowing you to enjoy eating the pistachio more while also making it easier to avoid overeating.
Coming in at 6 grams of protein per serve, almonds are one of the lower-calorie nut choices that still pack a protein punch. This makes them a great choice for those looking to lose weight. Another benefit of almonds is their high vitamin E content, which can help prevent cell damage, support a healthy pregnancy, aid with blood sugar control, and more. As well as vitamin E, they also have plenty of healthy fats, fibre and magnesium.
Not just tasty when eaten plain, salted, roasted, candied and more, almond butter and almond milk are also two of the most popular dairy substitutes on the market.
Who can look past the trusty peanut for a good ol’ protein fix? Coming in at the top of this list, peanuts have a huge 7 grams of protein per serve. They’re also quite high in fat and calories though, so if you’re calorie counting they might not be the best way to get your protein intake. If you’re simply looking to enjoy a delicious, high-protein snack though, peanuts are great as they can be eaten in many different ways. Consume them raw or roasted, as peanut butter or even as peanut oil.
As well as protein, they’re also a great source of other vitamins and minerals, like biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus and magnesium. If you’re looking for some inspo on how to get some more peanuts into your diet, check out our four fave peanut butter recipes or add our Vietnamese Chicken Noodle Salad to your next MACROS order, topped with crunchy peanuts.
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