Nuts are a wonderful way to make sure your diet is balanced and healthy.
They are a nutritional powerhouse for everyone especially those on a plant-based diet. Nuts are a source of healthy fats and fibre. Studies have linked nuts to help decrease inflammation and chronic diseases.
To top it off, nuts are one of the best sources of plant-based protein. Include them in your breakfast smoothie bowl, as a mid-afternoon snack or sprinkle it on your salad. My favourite is topping my ice-cream up with crushed nuts – so delicious!
Below are 6 high protein nuts to go nuts for!
Protein = 21g per 100g
It seems like everyone is in love with almonds these days! Almond milk, almond butter and almond flour.. the list goes on.
Almonds provide an impressive 21g of protein for every 100g. Furthermore, a 2016 review suggested that regular consumption of almonds reduces the level of LDL cholesterol and thereby, reducing the risk of heart disease.
These nuts are rich in vitamin E, niacin and essential minerals such as calcium, copper and iron. Almonds contain a high level of monounsaturated and polyunsaturated fats which are considered as healthy fats. Their dietary fibre content is impressive too, providing 12.5g per 100g which is 42% of the adult daily recommended value.
As with most nuts, almonds are one of the most healthiest snack foods out there. Enjoy them with your cake or in your muesli. I like to use almond flour and almond meal as an alternative to white flour when cooking. Almond milk is also a good alternative to cow’s milk and other plant-based milks but just remember that their nutritional content won’t be the same as snacking on raw, unprocessed almonds.
Protein = 26g per 100g
My dogs absolutely adore peanut butter. The little devils will transform into sweet baby angels whenever I take out the peanut butter jar.
Since peanuts are so commonplace, I often forget how amazing they are nutritionally. Taste-wise, they are perfect. A 100g scoop of peanuts provide a wholesome 26g of protein. They are an all-rounder with high levels of thiamine, riboflavin, niacin, vitamin B6, vitamin E and folate. Peanuts also have a high amount of dietary fibre (30% DV) which is good for gut health.
How do you like your peanuts? As part of Vietnamese cuisine, we like to crush peanuts and sprinkle them on our vermicelli bowls!
Something wholesome news about peanut butter. Peanuts are often considered as a functional food for famine relief. It’s high-protein, high-energy and nutrition-dense properties allows peanut-based pastes to be developed for malnourished communities.
Protein = 18g per 100g
Cashews are often used in Indian and Pakistani cuisine for sweets and curries. I like to use cashews to make my own plant-based cheese to curb my cheesy nacho cravings and tomato cheese toasties.
Of course, snacking on raw cashews are a yummy way to eat them too!
Cashews are rich sources of copper, phosphorus and magnesium. They provide good levels of vitamin B6 and vitamin K. As with many nuts, cashews contain a good amount of monounsaturated healthy fats which can lower your bad cholesterol.
A 100g serving of cashews provide 36% of the daily recommended value of protein.
Protein = 20g per 100g
This may or may not be an excuse to eat more pistachio ice-cream!
Raw pistachios are very high in dietary fibre. A 100g portion of pistachios provides 10.3g of fibre, making up 35% of your recommended daily fibre intake!
Pistachios are rich in minerals such as potassium, vitamin K, thiamine, vitamin B6 and phosphorous.
It’s best to stick to raw, minimally processed pistachios to reap up their benefits. But you can always make room for pistachio ice-cream!
Protein = 15g per 100g
At 15g per 100g, walnuts provide a pretty healthy dose of protein per serve. They are rich in manganese providing 163% of the daily recommended value in an adult. Other minerals of note include zinc, phosphorous, magnesium and iron. They are also high in vitamin B6 too.
Walnuts are a favourite in my cakes and muesli. But I also love them in my salads, ice-cream and on their own.
6. Brazil Nuts
Protein = 14g per 100g
Did you know that in Brazil, it’s illegal to cut down a Brazil nut tree?
Brazil nuts are a nutful of goodness.
They are primarily made up of fats. The majority of these fats are healthy fats, mainly from healthy polyunsaturated (mostly omega-6 fatty acids) and monounsaturated fats.
Brazil nuts are rich in a diverse variety of micronutrients. 100g of these South American nuts provide 30% of the daily recommended value of fibre. They are rich in magnesium, phosphorous, thiamine and manganese. Notably, they are considered to be the richest dietary source of selenium with 100g providing 34x the daily recommended value of selenium in an adult!
Studies have shown that consuming one Brazil nut per day for 8 weeks was sufficient to restore selenium blood levels and increase high-density lipids cholesterol in obese women.
I like to eat Brazil nuts as a snack with a consideration of how much I eat per day due to its potent selenium content. You can also enjoy them in cookies or even make a homemade brazil nut butter!