Nuts are among the best sources of plant-based proteins. According to a 2017 review study, a diet rich in nuts may help prevent risk factors, such as inflammation, for some chronic diseases.
In this article, we recommend the most healthful types of nut to eat based on their protein content and the other nutritional benefits that they offer.
Six most healthful nuts
The following list ranks six types of nut in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100 grams (g) of raw nut.
Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients.
Although peanuts are technically a legume, which means that they belong to a group of foods from a specific plant family, most people consider them as a nut.
Peanuts contain a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to human health.
According to the nutrient database that the United States Department of Agriculture (USDA) has created, 100 g of peanuts contains 567 calories and the following quantities of other nutrients:
- protein: 25.80 g
- fat: 49.24 g
- carbohydrate: 16.13 g
- fiber: 8.50 g
- sugar: 4.72 g
The fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids (PUFAs), although these nuts do contain a smaller amount of saturated fats.
There are also plenty of minerals in 100 g of peanuts, including those below:
- calcium: 92 milligrams (mg)
- iron: 4.58 mg
- magnesium: 168 mg
- phosphorous: 376 mg
- potassium: 705 mg
Peanuts also offer the benefit of being more affordable than many other nut varieties.
Almonds have become increasingly popular in recent years, and they are now readily available in many places. They contain slightly less protein than peanuts, but make up for it with other nutrients.
Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels.
According to the USDA, each 100 g of almonds contains 579 calories and has the following nutritional profile:
- protein: 21.15 g
- fat: 49.93 g
- carbohydrate: 21.55 g
- fiber: 12.50 g
- sugar: 4.35 g
Most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such as:
- calcium: 269 mg
- iron: 3.71 mg
- magnesium: 270 mg
- phosphorous: 481 mg
- potassium: 733 mg
- vitamin E: 25.63 mg