9 nuts that are rich in protein

Native nuts that are rich in protein

An adult typically needs about 0.8 grams of protein per kilogram of body weight daily. This varies by age, activity level, and health, with active individuals requiring slightly more. Here are a few protein-rich nuts and their protein content per 100 grams.

Almonds – 21g Protein

Almonds are rich in protein, fiber, and healthy fats, making them a great snack for muscle recovery and weight management. They also contain vitamin E, antioxidants, and magnesium, supporting skin health, energy, and immune function.

Pistachios – 20g Protein

Pistachios are high in protein and fiber, aiding in digestion and satiety. They’re also loaded with antioxidants and vitamin B6, essential for brain health and mood regulation, making them an excellent choice for an energy-boosting snack.

Peanuts – 26g Protein

Peanuts have a high protein content, which supports muscle growth and repair. They’re also rich in heart-healthy fats, fiber, and various vitamins and minerals, including folate, magnesium, and niacin, aiding in cardiovascular and brain health.

Cashews – 18g Protein

Cashews are a good source of protein and contain copper, magnesium, and manganese, essential for bone health, immunity, and energy production. They also have antioxidants like lutein, which supports eye health, especially in aging.

Walnuts – 15g Protein

Walnuts offer protein and omega-3 fatty acids, supporting brain function and reducing inflammation. They’re also beneficial for heart health due to their antioxidants and promote cognitive health, making them ideal for brain-boosting snacks.

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Lotus Seeds – 5g Protein

Lotus seeds are commonly consumed in India and provide moderate protein. They’re rich in antioxidants, magnesium, and phosphorus, supporting bone health and anti-aging. These seeds are often used in Indian cooking and fasting foods.

Fox Nuts (Makhana) – 9g Protein

Fox nuts, or makhana, are a popular Indian snack and good protein source. Low in calories and high in magnesium, they support heart health, weight loss, and are often roasted or added to curries and desserts.

Pine Nuts (Chilgoza) – 14g Protein

Found in the Himalayan region, pine nuts (chilgoza) are rich in protein and healthy fats. They help with energy and support heart health, often used in North Indian cuisine and sprinkled over curries or salads.

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