How Much Protein is in a Nut?

How Much Protein is in that Nut?

The average adult, weighing between 160-250 lbs. needs 55-100 grams of protein per day. Proteins are the building blocks of all of our cells. Our bodies use proteins to rebuild every cell and make repairs to damaged cells.

Without a doubt seeds and nuts are great sources of protein. And most nuts and seeds are also full of good fats and valuable fiber.

Just an ounce, a handful which is 2-3 tablespoons of nuts can provide 8-15% of the recommended daily value of protein. These little snacks are heart-healthy and pack a powerful protein punch.

Contributing Writers and Editors

Almonds

Of all the nuts, almonds may be the most versatile. They can be used in sweet, salty and savory dishes. And, almonds have been shown to lower cholesterol (bad fats) (1)Making them a heart-healthy snack.

Calories Per Oz. 165

Protein Per Ounce 6 Grams

Carbs Per Ounce 6 Grams

Fats Per Ounce 14 Grams

Monounsaturated 9.12 g Polyunsaturated 3.5 g Saturated 1.1 g

Brazil Nuts

Brazil nuts are not only a good source of protein, they also have essential minerals like selenium which supports a healthy thyroid. These nuts are nutrient-dense and have one of the highest levels of selenium, of all of all the nuts, containing over 900% of your daily requirement. Brazil nuts are also a good source of copper, magnesium, phosphorus, manganese, zinc, thiamine, and vitamin E.

Calories Per Oz. 190

Protein Per Ounce 4 Grams

Carbs Per Ounce 3 Grams

Fats Per Ounce 19 Grams

Monounsaturated 7 g Polyunsaturated 5.8 g Saturated 4 g

Hazelnuts

Hazelnuts are fruits from the Hazel Tree. The nuts themselves, resemble tiny coconuts. Of all of the nuts, hazelnuts have low to no sodium content and much less saturated fat. They are full of essential nutrients such as copper, magnesium, zinc, vitamin E and B12. They are high in good unsaturated fats which means they go rancid quickly. They have a more mellow flavor when eaten raw. Many people enjoy roasting or toasting hazelnuts to deepen the nutty flavor.

Calories Per Oz. 178

Protein Per Ounce 4 Grams

Carbs Per Ounce 5 Grams

Fats Per Ounce 17 Grams

Monounsaturated 13 g Polyunsaturated 2 g Saturated 1.3 g

Cashews

Cashews come from tall tropical evergreen trees. The trees can grow to be 45 ft. tall. However, today, there are small dwarf varieties of cashew trees that produce cashew nuts/fruits. Cashews are a good source of protein. Many people soak cashews in water, blend them into a paste, and add seasonings to create vegan butter and cheeses. Cashews are a tasty protein snack that is can be eaten in so many sweet or savory dishes.

Calories Per Oz. 157

Protein Per Ounce 5.2 Grams

Carbs Per Ounce 9 Grams

Fats Per Ounce 12.4 Grams

Monounsaturated 6.75 g Polyunsaturated 2.2 g Saturated 2.2 g

Hemp Seeds

Hemp seeds are super nutritionally dense. They are small in size and can be purchased whole or shelled. They are an excellent source of magnesium which helps keep your heart healthy. Hemp seeds contain linoleic acid which has been shown to lower cholesterol by up to 15% and they may lower blood pressure. They have been shown to lower inflammation and improve symptoms of arthritis and joint pain. Many people report eating hemp seeds to help grow and strengthen hair and nails. While hemp seeds come from cannabis plants, they do not contain THC or CBD cannabinoids.

Calories Per Oz. 166

Protein Per Ounce 9.4 Grams

Carbs Per Ounce 5.4 Grams

Fats Per Ounce 14.4 Grams

Monounsaturated 3 g Polyunsaturated 11 g Saturated 2 g

Macadamia Nuts

Macadamia nuts are indigenous to Australia. They have a very hard nut shell, one of the hardest shells of all of the nuts. Macadamia nuts have a mild flavor and pair well with sweets. They are frequently sold as sweet treats, covered in chocolate. They are high in monounsaturated fats, the good fats, making them a heart-healthy snack. As evidenced by more than one study, macadamia nuts can, in fact, lower cholesterol and reduce heart inflammation.

Calories Per Oz. 204

Protein Per Ounce 2.4 Grams

Carbs Per Ounce 4 Grams

Fats Per Ounce 21.4 Grams

Monounsaturated 17 g Polyunsaturated 1 g Saturated 3.4 g

Peanuts

While we consider peanuts to be nuts, since it has the word nut in the name, actually peanuts are legumes. What is the difference between a nut and a legume, you ask? Well, the simplest way to tell the difference between a nut and a legume is to count how many of the nut or legumes come in the shell or pod. Legumes have a pod and contain more than one legume, while nuts have a shell and have only one nut per shell. Despite their name, peanuts are more closely related to beans or lentils. However, because of their name, most people think of peanuts as nuts. They are rarely eaten raw, usually, we enjoy peanuts boiled, roasted, or mashed into peanut butter for baking into sweet treats and sandwiches. Peanuts are an excellent source of protein and healthy unsaturated fats.

Calories Per Oz. 165

Protein Per Ounce 7 Grams

Carbs Per Ounce 6 Grams

Fats Per Ounce 14 Grams

Monounsaturated 7 g Polyunsaturated 4.5 g Saturated 2 g

Pecans

Pecans come from a type of hickory tree, the pecan tree, which is native to Northern Mexico and the Southern United States. Pecan trees are found in many parts of Texas, New Mexico, Louisiana, and Georgia. Pecans are a rich source of protein, vitamins, minerals, and phytosterols. Phytosterols are plant fats similar to animal fat, cholesterol. Phytosterols sort of mimic cholesterol but are not as sticky or damaging to our hearts and vessels. When phytosterols are eaten, the body absorbs more of them, instead of cholesterol and pushes some of the cholesterol out, thus lowering cholesterol absorption. Pecans are an excellent source of phytosterols.

Calories Per Oz. 195

Protein Per Ounce 3.5 Grams

Carbs Per Ounce 4 Grams

Fats Per Ounce 20 Grams

Monounsaturated 12 g Polyunsaturated 6 g Saturated 2 g

Pine Nuts

Although they have the 'nut' in their name, Pine Nuts are actually seeds from different types of pine cones. Pine nuts are a healthy snack with approximately 3 grams of protein per ounce serving. In addition to protein, pine nuts are loaded with good unsaturated fats and they are rich in heart-healthy magnesium. The FDA explains several studies show, that because of their high unsaturated fat content, these little seeds do help lower bad fats/cholesterol levels. Pine nuts can also aid in feeling full which leads to consuming fewer calories. Pine nuts can be eaten raw or roasted, in savory dishes and included into sweet baked goods.

Calories Per Oz. 200

Protein Per Ounce 3.3 Grams

Carbs Per Ounce 5 Grams

Fats Per Ounce 18 Grams

Monounsaturated 5.5 g Polyunsaturated 9.5 g Saturated 3 g

Pistachios

Pistachio nuts are grown from trees that are members of the cashew tree family. You can think of cashews and pistachios as cousins. They originate from trees in Persia, which is part of Iran. The pistachio tree is one of the oldest flowering nut trees. Humans have eaten pistachios for over 9,000 years. In the US, pistachios are grown mostly in California. They are typically eaten roasted with a bit of salt or seasoning and have a full delicious savory flavor. In China and Iran, these nuts are called happy or smiling nuts. They have approximately 6 grams of protein per one-ounce serving and are high in healthy unsaturated fats. Pistachios are also full of beneficial antioxidants which gives them their green color.

Calories Per Oz. 158

Protein Per Ounce 6 Grams

Carbs Per Ounce 8 Grams

Fats Per Ounce 12.4 Grams

Monounsaturated 7 g Polyunsaturated 4 g Saturated 1.5 g

Pumpkin Seeds

Pumpkin seeds come from the inside of a pumpkin which is part of the squash family. The seeds are light-colored, with a flat oval body and green on the inside of the seed. In many parts of North America, these seeds are called pepitas, which is Spanish for, 'tiny seed of the squash'. They have approximately 5 grams of protein per one-ounce serving and are high in many vitamins and minerals including magnesium, phosphorus, potassium, and iron. Pumpkin seeds are an excellent source of antioxidants, which helps reduces inflammation in the body.

Calories Per Oz. 150

Protein Per Ounce 5 Grams

Carbs Per Ounce 15 Grams

Fats Per Ounce 6 Grams

Monounsaturated 1.75 g Polyunsaturated 2.5 g Saturated 1.5 g

Sunflower Seeds

Sunflower seeds come from the large Sun Flower. The center of the Mammouth Sun Flower holds hundreds of seeds. Sunflower seeds can be purchased raw or roasted with various seasonings, in the shell or already shelled. They have a full nutty flavor and make a wonderful snack as they are a good source of protein and an excellent source of selenium and zinc.

Calories Per Oz. 165

Protein Per Ounce 5.5 Grams

Carbs Per Ounce 7 Grams

Fats Per Ounce 14 Grams

Monounsaturated 3 g Polyunsaturated 9 g Saturated 1.5 g

Walnuts

Walnuts were originally found in Central Asia and the Mediterranean areas of the world. They are a wonderful source of Omega-3 fats. Walnuts contain more anti-oxidants, for their size, than almost all other foods. It is easy to remember what walnuts look like because each resembles a tiny human brain. And, wow are walnuts good for your brain!

Calories Per Oz. 185

Protein Per Ounce 4.4 Grams

Carbs Per Ounce 4 Grams

Fats Per Ounce 19 Grams

Monounsaturated 2.53 g Polyunsaturated 13.5 g Saturated 1.7 g