For a lot of athletes, nuts are a preferred pre- or post-workout snack. And why wouldn’t they be? After all, nuts are a tasty and easy source of protein, which is essential for muscle formation, maintenance, growth, and repair.
That said, not all nuts are created equal when it comes to providing protein. Below, a look at the nuts with the highest protein content to help keep your muscles—and your entire body—healthy and strong.
1. Peanuts (7g protein per serving)
With 7g of protein per ounce, peanuts are officially the nut (okay, legume) with the highest protein content. Low in carbohydrates, but rich in unsaturated fats, peanuts also contain vitamin E, B3, and niacin as well as minerals like potassium and magnesium. Peanuts are also known for their high antioxidant content making them an effective ally in the fight against free radicals and cellular degeneration. Ideally, peanuts should be eaten in their whole form—but hey, peanut butter is delicious, so go ahead and eat it. You’ll also be getting a nice dose of protein.
2. Almonds (6g protein per serving)
Coming in at a close second, almonds contain 6g of protein per ounce. Considered a “superfood,” almonds are packed with antioxidants, fiber, and good fats, making them the perfect satisfying snack between-meals or after a workout. They may even fight inflammation: A 2022 meta-analysis found that people who ate up to 60 g (about 2.25 oz) of almonds per day reduced two different markers of inflammation in the body.
3. Pistachios (5.7g protein per serving)
In addition to their delicious flavor, pistachios are high in protein, clocking in at 5.7g per ounce. Even better, pistachios may contribute to better brain health as they are rich in potassium, copper, magnesium, vitamin B1, and vitamin B6—all of which help to support the production of neurotransmitters, enabling the brain to increase cognitive fluidity.
4. Cashews (4.8g protein per serving)
While cashews “only” contain 4.8g of protein per ounce, their health benefits are still pretty impressive. They contain a high concentration of magnesium, which is involved in around “800 biochemical reactions in the body… stabilizing cell function and helping muscles maintain their strength with age,” according to a study carried out in 2023. Also rich in iron, cashews are excellent for maintaining a good level of hemoglobin in the blood, which is essential for transporting oxygen to muscles.
5. Hazelnuts (4.3g protein per serving)
Hazelnuts are an impressively healthy option when you’re looking for a satisfying snack. Not only do they provide 4.3g of protein per ounce, but they also help fight “bad” cholesterol. Research has shown that “eating 50g of hazelnuts a day can lower LDL-cholesterol by up to 7.4%,” making them an effective choice for maintaining a healthy heart. Plus, hazelnuts contain vitamin E, fiber, and plenty of antioxidants.
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