Looking for a nutritious snack that packs a protein punch? Nuts are not just a tasty treat; they're a goldmine of plant-based protein, vitamins, minerals, and fiber. These nutritional powerhouses can help you feel fuller longer, manage your weight effectively, and even improve your blood sugar levels. Plus, if you're aiming to build lean muscle, nuts are an essential addition to your diet.

Why Nuts Should Be Your Go-To Snack

Nuts are incredibly versatile and can be enjoyed in a myriad of ways. Whether you're grabbing a handful for a quick snack, sprinkling them over your salad, or incorporating them into your baking recipes, they offer a delicious and nutritious boost to any meal. But with so many options, which nuts offer the best protein benefits? We turned to Destini Moody, RDN, CSSD, LD, for expert insights on the six highest protein nuts to include in your diet.

Peanuts: The Protein Champion

Despite being a legume, peanuts top the list for their high protein content. They're affordable, versatile, and a rich source of magnesium, making them an excellent choice for regulating blood sugar levels. Whether you enjoy them as peanut butter, roasted, or in homemade sauces, peanuts are a fantastic option for those seeking high-protein snacks.

Almonds: The Nutrient-Packed Snack

With 6 grams of protein per ounce, almonds are a powerhouse of nutrition. They're packed with healthy fats, fiber, vitamin E, and essential minerals. Almonds are perfect for adding a crunchy texture to your breakfast cereal, yogurt parfaits, or as a standalone snack. Their high vitamin E content also makes them an excellent choice for lowering cholesterol and supporting weight loss.

Pistachios: The Complete Protein Source

Pistachios are not only eye-catching with their vibrant green color but also provide all nine essential amino acids, making them a complete protein source. With 6 grams of protein and 159 calories per ounce, these nuts are also rich in fiber, vitamins, and antioxidants. The added effort of cracking open their shells can also help with portion control, making them a great option for weight loss.

Cashews: The Creamy Delight

Cashews offer a creamy texture and a subtly sweet flavor, making them a versatile addition to both sweet and savory dishes. With 5 grams of protein per ounce, they're also a good source of copper, supporting bone and cardiovascular health. Roasted cashews even boast a higher antioxidant content, adding another reason to include them in your diet.

Walnuts: The Heart-Healthy Choice

Walnuts are well-known for their omega-3 fatty acid content, which is essential for heart health and brain function. Offering 4 grams of protein and 180 calories per ounce, their unique flavor and texture make them ideal for salads, smoothie bowls, and baked goods. While they're higher in fat, the type of fat they contain is beneficial for reducing heart disease risk.

Hazelnuts: The Flavorful Nutrient Source

Hazelnuts are more than just a flavor enhancer for coffee or chocolate; they provide 4 grams of protein and 178 calories per ounce. Rich in antioxidants, hazelnuts can help combat inflammation and reduce oxidative stress. They're also a good source of monounsaturated fats, which are known to reduce the risk of heart disease.

Incorporating these high-protein nuts into your diet can not only boost your nutritional intake but also support your health goals, from weight management to building muscle. So next time you're looking for a nutritious snack, reach for these protein-packed nuts.

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