Jennifer Causey
What Happens to Your Body When You Eat Nuts Every Day
1. Peanuts
2. Almonds
3. Pistachios
Protein:6 g per 1 oz. without shell (29 grams)
Other Nuts High in Protein to Consider
While these nuts don’t have the same or more protein than one egg, they deserve a moment to shine and are worthy to include in your meals and snacks.
Cashews
Protein:4 g per 1 oz. (1/4 cup or 18 whole cashews).Cashews may not get the same attention as other nuts, but they offer a slew of essential nutrients that contribute to good health. One serving of cashews delivers one-third of our daily recommended intake of copper, a trace mineral that supports our nervous and immune systems and plays a role in making energy.Plus, cashews have potential heart-health benefits. One study indicates that consuming cashews every day for 12 weeks may improve the HDL cholesterol and blood pressure levels of people with type 2 diabetes.Eat these crescent-shaped nuts as a snack or boost their flavor withcurry powder. Cashews also complement recipes like stir-fries and pasta. Try ourCreamy Shrimp & Mushroom Pastafor an extra crunch.
Walnuts
Protein:4 g per 1 oz. (1/4 cup or 14 walnut halves)These wrinkly-looking nuts have 2.5 grams of plant-based omega-3 fats, which have been linked to improved brain health, gut health and male reproductive health.Enjoy walnuts plain, pair them with a fruit (Banana & Walnutsmake a great combo) or sprinkle them onto salads. Walnuts not only add crunch, they also pair well with feta cheese, like ourSpinach-Strawberry Salad with Feta & Walnuts.
Hazelnuts
Protein:4 g per 1 oz. (21 nuts)Hazelnuts are full of nutrients, with one serving delivering almost 87% of your daily recommendation of manganese, a mineral that supports energy production, reproduction, blood clotting, bone development and more.,One meta-analysis also found that eating hazelnuts regularly may decrease “bad” LDL cholesterol levels and reduce hemoglobin A1C (a blood sugar measurement).Hazelnuts may be best-known for being the hero ingredient of Nutella (which you can make at home), but they can also be added to cooked veggies, such as ourCharred Green Beans with Mustard Vinaigrette & Hazelnuts.
Brazil Nuts
Protein:4 g per 1 oz. (28 grams)Brazil nuts are most notable for their high levels of selenium, a mineral essential for thyroid function, reproduction and DNA production. These nuts also boast anti-inflammatory properties that can support heart health.Eat one to three whole Brazil nuts a day, or make your own mixed nuts or trail mix with Brazil nuts. You will be pleasantly surprised with how filling they are just with a couple of pieces.
Keep in Mind
This article is meant to use an egg as a reference point to indicate the protein content in nuts, and not to imply that one food is superior to the other. As you decide what foods are right for you, it’s important to remember that while a serving of certain nuts has the same or more protein than one egg, nuts generally have more calories than eggs. All foods can fit into a healthy and balanced diet, and understanding everything a food offers (such as protein, calories, fiber, vitamins and minerals!) can help you make the best decision for you.
The Bottom Line
There’s a host of reasons to eat nuts. If you were to look solely at the protein content, then peanuts, almonds and pistachios are our top picks. However, other nuts like cashews, walnuts, hazelnuts and Brazil nuts are also protein sources. Nonetheless, enjoying a variety of foods that offer proteins, complex carbs, fiber and healthy fats enables your body to feel its best.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg wholeU.S. Department of Agriculture. FoodData Central.Peanuts, all types, rawU.S. Department of Agriculture. FoodData Central.Nuts, almondsU.S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025U.S. Department of Agriculture. FoodData Central.Pistachio nuts, NFS.Campos SB, De Oliveira Filho JG, Salgaço MK, De Jesus MH, Egea MB.Effects of peanuts and pistachios on gut microbiota and metabolic syndrome: a review.Foods. 2023;12(24):4440. doi:10.3390/foods12244440U.S. Department of Agriculture. FoodData Central.Nuts, cashew nuts, dry roasted, without salt added.National Institutes of Health Office of Dietary Supplements.Copper Fact Sheet for Health Professionals.Jalali M, Karamizadeh M, Ferns GA, Zare M, Moosavian SP, Akbarzadeh M.The effects of cashew nut intake on lipid profile and blood pressure: A systematic review and meta-analysis of randomized controlled trials.Complem Ther in Medicine. 2020;50:102387. doi:10.1016/j.ctim.2020.102387U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, English.National Institutes of Health Office of Dietary Supplements.Omega-3 Fatty Acids Fact Sheet for Health Professionals.U.S. Department of Agriculture. FoodData Central.Nuts, hazelnuts or filberts.National Institutes of Health Office of Dietary Supplements.Manganese.Brown R, Ware L, Tey SL.Effects of hazelnut consumption on cardiometabolic risk factors and acceptance: a systematic review.Int. J. Environ. Res. Public Health. 2022;19(5):2880. doi:10.3390/ijerph19052880U.S. Department of Agriculture. FoodData Central.Brazil nuts.National Institutes of Health Office of Dietary Supplements.Selenium Fact Sheet for Health Professionals.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg wholeU.S. Department of Agriculture. FoodData Central.Peanuts, all types, rawU.S. Department of Agriculture. FoodData Central.Nuts, almondsU.S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025U.S. Department of Agriculture. FoodData Central.Pistachio nuts, NFS.Campos SB, De Oliveira Filho JG, Salgaço MK, De Jesus MH, Egea MB.Effects of peanuts and pistachios on gut microbiota and metabolic syndrome: a review.Foods. 2023;12(24):4440. doi:10.3390/foods12244440U.S. Department of Agriculture. FoodData Central.Nuts, cashew nuts, dry roasted, without salt added.National Institutes of Health Office of Dietary Supplements.Copper Fact Sheet for Health Professionals.Jalali M, Karamizadeh M, Ferns GA, Zare M, Moosavian SP, Akbarzadeh M.The effects of cashew nut intake on lipid profile and blood pressure: A systematic review and meta-analysis of randomized controlled trials.Complem Ther in Medicine. 2020;50:102387. doi:10.1016/j.ctim.2020.102387U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, English.National Institutes of Health Office of Dietary Supplements.Omega-3 Fatty Acids Fact Sheet for Health Professionals.U.S. Department of Agriculture. FoodData Central.Nuts, hazelnuts or filberts.National Institutes of Health Office of Dietary Supplements.Manganese.Brown R, Ware L, Tey SL.Effects of hazelnut consumption on cardiometabolic risk factors and acceptance: a systematic review.Int. J. Environ. Res. Public Health. 2022;19(5):2880. doi:10.3390/ijerph19052880U.S. Department of Agriculture. FoodData Central.Brazil nuts.National Institutes of Health Office of Dietary Supplements.Selenium Fact Sheet for Health Professionals.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg wholeU.S. Department of Agriculture. FoodData Central.Peanuts, all types, rawU.S. Department of Agriculture. FoodData Central.Nuts, almondsU.S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025U.S. Department of Agriculture. FoodData Central.Pistachio nuts, NFS.Campos SB, De Oliveira Filho JG, Salgaço MK, De Jesus MH, Egea MB.Effects of peanuts and pistachios on gut microbiota and metabolic syndrome: a review.Foods. 2023;12(24):4440. doi:10.3390/foods12244440U.S. Department of Agriculture. FoodData Central.Nuts, cashew nuts, dry roasted, without salt added.National Institutes of Health Office of Dietary Supplements.Copper Fact Sheet for Health Professionals.Jalali M, Karamizadeh M, Ferns GA, Zare M, Moosavian SP, Akbarzadeh M.The effects of cashew nut intake on lipid profile and blood pressure: A systematic review and meta-analysis of randomized controlled trials.Complem Ther in Medicine. 2020;50:102387. doi:10.1016/j.ctim.2020.102387U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, English.National Institutes of Health Office of Dietary Supplements.Omega-3 Fatty Acids Fact Sheet for Health Professionals.U.S. Department of Agriculture. FoodData Central.Nuts, hazelnuts or filberts.National Institutes of Health Office of Dietary Supplements.Manganese.Brown R, Ware L, Tey SL.Effects of hazelnut consumption on cardiometabolic risk factors and acceptance: a systematic review.Int. J. Environ. Res. Public Health. 2022;19(5):2880. doi:10.3390/ijerph19052880U.S. Department of Agriculture. FoodData Central.Brazil nuts.National Institutes of Health Office of Dietary Supplements.Selenium Fact Sheet for Health Professionals.
U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, Large, egg whole
U.S. Department of Agriculture. FoodData Central.Peanuts, all types, raw
U.S. Department of Agriculture. FoodData Central.Nuts, almonds
U.S. Department of Agriculture.Dietary Guidelines for Americans 2020-2025
U.S. Department of Agriculture. FoodData Central.Pistachio nuts, NFS.
Campos SB, De Oliveira Filho JG, Salgaço MK, De Jesus MH, Egea MB.Effects of peanuts and pistachios on gut microbiota and metabolic syndrome: a review.Foods. 2023;12(24):4440. doi:10.3390/foods12244440
U.S. Department of Agriculture. FoodData Central.Nuts, cashew nuts, dry roasted, without salt added.
National Institutes of Health Office of Dietary Supplements.Copper Fact Sheet for Health Professionals.
Jalali M, Karamizadeh M, Ferns GA, Zare M, Moosavian SP, Akbarzadeh M.The effects of cashew nut intake on lipid profile and blood pressure: A systematic review and meta-analysis of randomized controlled trials.Complem Ther in Medicine. 2020;50:102387. doi:10.1016/j.ctim.2020.102387
U.S. Department of Agriculture. FoodData Central.Nuts, walnuts, English.
National Institutes of Health Office of Dietary Supplements.Omega-3 Fatty Acids Fact Sheet for Health Professionals.
U.S. Department of Agriculture. FoodData Central.Nuts, hazelnuts or filberts.
National Institutes of Health Office of Dietary Supplements.Manganese.
Brown R, Ware L, Tey SL.Effects of hazelnut consumption on cardiometabolic risk factors and acceptance: a systematic review.Int. J. Environ. Res. Public Health. 2022;19(5):2880. doi:10.3390/ijerph19052880
U.S. Department of Agriculture. FoodData Central.Brazil nuts.
National Institutes of Health Office of Dietary Supplements.Selenium Fact Sheet for Health Professionals.
