10 Nuts with More Protein Than an Egg, Recommended by a Dietitian

 

Here are ten nuts that contain more protein than an egg:

1. Almonds

Protein Content: 21 grammes per 100 grammes

Nutritional Profile: Rich in vitamin E, magnesium, and fiber. Also contain healthy fats and antioxidants.

Health Benefits: Almonds help in maintaining healthy skin, reducing inflammation, and improving heart health by lowering bad cholesterol levels.

2. Peanuts

Protein Content: 25 grammes per 100 grammes

Nutritional Profile: High in folate, niacin, and manganese. Contains healthy monounsaturated fats.

Health Benefits: Peanuts support brain health, aid in weight management, and reduce the risk of heart disease.

3. Pistachios

Protein Content: 20 grammes per 100 grammes

Nutritional Profile: Rich in vitamin B6, potassium, and antioxidants like lutein and zeaxanthin.

Health Benefits: Pistachios promote eye health, support a healthy immune system, and improve gut health due to their fibre content.

4. Cashews

Protein Content: 18 grammes per 100 grammes

Nutritional Profile: High in copper, magnesium, and phosphorus. Contain heart-healthy monounsaturated fats.

Health Benefits: Cashews support bone health, enhance brain function, and boost energy production.

5. Walnuts

Protein Content: 15 grammes per 100 grammes

Nutritional Profile: Rich in omega-3 fatty acids, manganese, and antioxidants.

Health Benefits: Walnuts improve heart health, reduce inflammation, and support brain health due to their high omega-3 content.

6. Hazelnuts

Protein Content: 15 grammes per 100 grammes

Nutritional Profile: High in vitamin E, copper, and manganese. Contains healthy fats and fibre.

Health Benefits: Hazelnuts support healthy skin, improve heart health, and reduce oxidative stress.

7. Pecans

Protein Content: 9 grammes per 100 grammes

Nutritional Profile: Rich in thiamine, zinc, and healthy monounsaturated fats.

Health Benefits: Pecans aid in reducing inflammation, supporting brain health, and improving digestion due to their fibre content.

8. Brazil nuts

Protein Content: 14 grammes per 100 grammes

Nutritional Profile: High in selenium, magnesium, and healthy fats.

Health Benefits: Brazil nuts boost thyroid function, support the immune system, and improve skin health due to their selenium content.

9. Pine Nuts

Protein Content: 14 grammes per 100 grammes

Nutritional Profile: Rich in vitamin K, magnesium, and monounsaturated fats.

Health Benefits: Pine nuts support bone health, reduce inflammation, and enhance energy levels.

10. Macadamia nuts

Protein Content: 8 grammes per 100 grammes

Nutritional Profile: High in thiamine, manganese, and healthy monounsaturated fats.

Health Benefits: Macadamia nuts improve heart health, support brain function, and aid in weight management due to their healthy fat content.

Summary

These nuts not only provide more protein than an egg but also come packed with essential vitamins, minerals, and healthy fats, making them excellent choices for a nutritious diet. Including a variety of these nuts in your diet can help you meet your protein needs while also providing numerous health benefits.