Discover 9 Nuts That Are a Good Source of Protein

Nuts contain many nutrients that are good for you, making them a healthy snack. Nuts that are good sources of protein include walnuts, almonds, cashews, and others.

Nuts contain many nutrients that are good for you, making them a healthy snack. Including nuts as part of your diet may protect against several factors that contribute to heart disease. Additionally, nuts are a great source of plant-based protein, particularly for people who don't eat animal products. However, some nuts contain more protein than others. Read on to discover great snack options that will help you get protein in nuts.

Walnuts contain 4.3 grams of protein per one-ounce serving. They also contain 13.4 grams of polyunsaturated fatty acids and are high in copper, manganese, magnesium, vitamin B6, and folate. 

A study of people who eat a lot of walnuts found that they had lower levels of bad cholesterol, lower total cholesterol, lower triglycerides, and lower levels of apoprotein B, which is associated with heart disease. 

Walnuts also contain high levels of polyunsaturated fats, which are healthier than other types of fat. The alpha-linolenic and linoleic acids in walnuts can have an anti-inflammatory effect on your arteries that will help keep them healthy.

Almonds are protein-rich nuts with 6 grams of protein per one-ounce serving. Almonds are also high in riboflavin, fiber, calcium, vitamin E, and monounsaturated fats. 

The monounsaturated fats in almonds help increase your good cholesterol and decrease your bad cholesterol levels. These healthy fats can also increase your serotonin levels to help you sleep better. Meanwhile, because they're high in vitamin E, almonds may give your immune system a boost to help you fight off infections. 

Although almonds aren't a low-calorie food, they are high in fiber, which can help you feel fuller for longer, which can in turn help you control your weight. Fiber also helps stabilize your blood sugar, an important consideration if you have type 2 diabetes. 

Finally, with more calcium than any other nut, almonds can help you build strong bones and teeth.

One ounce of cashews provides 4.2 grams of protein. They're also an excellent source of copper, phosphorus, manganese, magnesium, and zinc.

Cashews have a lower fat content than most other nuts, but the fat they do contain is the healthy unsaturated type that's good for your heart. They're also high in copper, which plays an essential role in many physiological functions such as producing melanin, developing bone and connective tissue, eliminating free radicals which can damage cells, and using iron.

Be careful, though: Cashews are high in oxalates, which may cause some people to develop kidney stones and can cause other health problems in people who need to follow an oxalate-restricted diet. For most people, this is not a concern, but it might be worth discussing with your healthcare provider. 

Pistachios contain 5.73 grams of protein per ounce. Like other nuts, they're a good source of healthy unsaturated fats, vitamin E, copper, and vitamin B6.  

Pistachios contain several plant-based compounds that help fight diseases that aren't found in any other type of nut. These compounds act as antioxidants and have been associated with a decreased risk of developing macular degeneration. 

Pistachios are also high in vitamin B6, which helps promote healthy immune system functioning and nervous system health. Vitamin B6 is also important for healthy blood flow, which carries oxygen to your cells. 

Peanuts have a whopping 8 grams of protein per one-ounce serving. They're also high in the following nutrients: 

• Copper
• Manganese
• Vitamin B3
• Molybdenum
• Folate
• Biotin
• Phosphorus
• Vitamin E
• Vitamin B1

Peanuts are as rich in antioxidants as many fruits such as blackberries and strawberries, and eating a diet high in peanuts has been associated with a decreased risk of colon cancer. 

Diets high in niacin (vitamin B3), which is abundant in peanuts, have similarly been linked to a decreased risk of Alzheimer's disease and age-related cognitive decline. 

One ounce of pine nuts provides 4 grams of plant-based protein, and 20 grams of fat, including mostly unsaturated fat, vitamin E, copper, manganese, vitamin K, magnesium, phosphorus, and zinc. These nutrient-dense nuts provide many of the health benefits of other nuts, including disease-fighting phytochemicals.

One ounce of Brazil nuts contains 4 grams of protein, 2 grams of fiber, 19 grams of fat, selenium, copper, magnesium, thiamin, zinc, and vitamin E. In fact, one Brazil nut contains all of the selenium you need in a day. 

Selenium helps with making DNA and protects against cell damage and infections. It also helps break down peroxides, which are substances that can cause inflammation and other health problems. 

However, consuming too much selenium can cause health problems, so be careful not to eat too many Brazil nuts on a daily basis.

Pecans are the only major tree nut that's native to America. Pecans aren't as high in protein as some other nuts, but they still contain 3 grams of protein per ounce. They also contain more fiber than many nuts: 3 grams per serving. 

Like all of the nuts on this list, they're high in unsaturated fats that promote heart health. They're also high in: 

• Copper
• Manganese
• Zinc
• Thiamin
• Flavonoids

Hazelnuts contain 4 grams of protein, 3 grams of fiber, and 17 grams of fat in a one-ounce serving. They're high in various nutrients, including vitamin E, copper, manganese, vitamin B6, magnesium, and thiamin. 

In clinical studies, hazelnuts have been linked to improved brain health. This may be due to the high vitamin E levels in hazelnuts. People with high vitamin E levels have shown better cognitive function in studies. 

Almonds and walnuts have also been shown to cause a similar neurological effect.

No matter what type of nut is your favorite, you're sure to find one from this list with plenty of plant-based protein, heart-friendly fats, and vital nutrients. As long as you enjoy them in moderation, nuts can play an important role in your healthy eating plan.