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


When it comes to nuts, some stand out for their impressive protein content. As dietitians, we often use an egg as a reference point to measure the protein in other foods. With 6 grams of protein per serving, eggs are a great benchmark.

Here are three nuts that match or even exceed the protein content of an egg:

1. Peanuts – 7g protein per 1 oz (1/4 cup)

Peanuts are technically a legume, but they’re often consumed as nuts for their taste and nutritional value. They’re affordable, shelf-stable, and packed with over 7 grams of protein and 2 grams of fiber per serving.

2. Almonds – 6g protein per 1 oz (23 almonds)

Almonds are a powerhouse of nutrients, offering fiber, antioxidants, and good heart health benefits. They provide 3.5 grams of fiber per 23 nuts, which is over 10% of your daily fiber needs.

3. Pistachios – 6g protein per 1 oz without shell (29g)

Pistachios deserve an honorable mention for their stellar nutritional profile, including potassium, vitamin B6, and manganese. Research suggests that consuming pistachios regularly may improve gut health by increasing beneficial bacteria.

Other nuts worth considering include:

Cashews – 4g protein per 1 oz (1/4 cup or 18 whole cashews)

Cashews are a good source of essential nutrients like copper, which supports nervous and immune systems. They also have potential heart-healthy benefits.

Walnuts – 4g protein per 1 oz (1/4 cup or 14 walnut halves)

Walnuts offer plant-based omega-3 fats, linked to improved brain health, gut health, and male reproductive health.

Hazelnuts – 4g protein per 1 oz (21 nuts)

Hazelnuts are full of nutrients, including manganese, which supports energy production, reproduction, blood clotting, and more. Regular consumption may decrease “bad” LDL cholesterol levels and reduce hemoglobin A1C.

Brazil Nuts – 4g protein per 1 oz (28 grams)

Brazil nuts are notable for their high selenium content, essential for thyroid function, reproduction, and DNA production.

Remember that while these nuts have impressive protein content, they generally have more calories than eggs. Understanding the nutritional profile of each food can help you make informed choices for a healthy and balanced diet.

Source: Eating Well