More protein than an egg? These 3 nuts make the cut, says a nutrition expert
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Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.
If you’re looking to boost your protein intake but want to shake things up from the usual hard-boiled egg routine, you’re in for a treat—literally!
At The GrayVine, we know that nutrition isn’t just about numbers; it’s about flavor, variety, and making every bite count.
So, what if we told you that some of your favorite nuts actually out-muscle the humble egg when it comes to protein?
That’s right—there are three nuts that deliver more protein per ounce than a large egg, and they come with a host of other health perks to boot.
Let’s crack open the facts and see which nuts are the true protein powerhouses, how they stack up nutritionally, and why they deserve a starring role in your daily snacks and meals.
Why Protein Matters—Especially After 60
Before we dive into the nutty details, let’s talk about why protein is so important, especially as we age.
Protein isn’t just for bodybuilders or marathon runners. It’s essential for maintaining muscle mass, supporting bone health, and keeping your metabolism humming along.
As we get older, our bodies naturally lose muscle, making it even more crucial to get enough high-quality protein every day.
Eggs have long been the gold standard for protein, with about 6 grams per large egg. But if you’re looking for plant-based options, or just want to add some variety to your diet, nuts are a delicious and convenient way to get your fill.
The Top 3 Nuts That Out-Protein an Egg
Ready for the big reveal? Here are the three nuts that pack more protein per ounce than an egg, according to registered dietitians and the latest USDA data:
1. Peanuts: The Protein Powerhouse (7g per ounce)
Surprised? While technically a legume, peanuts are America’s favorite “nut” for good reason. One ounce (about a small handful or 1/4 cup) delivers a whopping 7 grams of protein—more than a large egg!
Also read: Nature’s way, so no prescription is needed: How diet can mimic the effects of Ozempic
Peanuts are also rich in fiber, heart-healthy fats, and a variety of vitamins and minerals. They’re affordable, shelf-stable, and endlessly versatile.
How to enjoy: Snack on roasted peanuts, sprinkle them over salads, or add them to stir-fries for a satisfying crunch. Peanut butter (in moderation) is also a great way to add protein to toast, smoothies, or apple slices.
2. Almonds: The All-Around Nutritional Star (6g per ounce)
Almonds are a close second, with 6 grams of protein per ounce (about 23 almonds). But their benefits don’t stop there.
Almonds are loaded with fiber (3.5g per serving), antioxidants, and healthy fats that support heart health and help keep you feeling full. They’re also a good source of vitamin E, magnesium, and calcium.
How to enjoy: Toss a handful of unsalted almonds into your morning oatmeal, use them as a crunchy salad topper, or try them in baked goods. For a savory twist, roast almonds with your favorite spices.
3. Pistachios: The Gut-Friendly Green Gem (6g per ounce)
Pistachios tie with almonds for protein content, offering 6 grams per ounce (about 49 shelled pistachios).
But what sets pistachios apart is their impressive nutrient profile: they’re rich in potassium, vitamin B6, and manganese, and research suggests they may help support a healthy gut microbiome.
Plus, their vibrant green color and unique flavor make them a fun addition to both sweet and savory dishes.
How to enjoy: Snack on pistachios straight from the shell (the shelling slows you down, which is great for mindful eating!), or use chopped pistachios as a crust for fish or chicken. They’re also delicious sprinkled over yogurt or mixed into grain salads.
Other Nuts Worth Nibbling
While peanuts, almonds, and pistachios are the protein champs, don’t overlook other nuts that bring their own unique benefits to the table:
- Cashews (4g protein/oz): Creamy and mild, cashews are a good source of copper and may help support heart health.
- Walnuts (4g protein/oz): Packed with plant-based omega-3s, walnuts are linked to brain and heart health.
- Hazelnuts (4g protein/oz): Rich in manganese and antioxidants, hazelnuts may help lower cholesterol and support blood sugar control.
- Brazil nuts (4g protein/oz): Just one or two Brazil nuts provide your daily dose of selenium, a mineral important for thyroid health and immunity.
Keep in mind: Nuts are calorie-dense, so portion control is key. A small handful (about 1 ounce) is usually just right for a snack.
Also read: Boost your brain on-the-go: Discover the 5 surprising snacks RDs swear by!
Nuts vs. Eggs: The Full Nutrition Picture
While it’s fun to compare protein numbers, remember that eggs and nuts each bring something different to the table.
Eggs are a complete protein, meaning they contain all the essential amino acids your body needs. They’re also low in calories and rich in nutrients like choline and vitamin D.
Nuts, on the other hand, offer plant-based protein, healthy fats, fiber, and a variety of vitamins and minerals. They’re also naturally cholesterol-free and can help support heart health, blood sugar control, and even gut health.
The best approach? Enjoy both as part of a balanced, varied diet!
Smart Ways to Add More Nuts to Your Day
Looking for inspiration? Here are some easy, delicious ways to work more nuts into your meals and snacks:
- Sprinkle chopped nuts over oatmeal, yogurt, or fruit salad.
- Add a handful to your favorite trail mix or granola.
- Use nut butters as a dip for apple slices, celery, or whole-grain crackers.
- Toss nuts into stir-fries, pasta dishes, or grain bowls for extra crunch and nutrition.
- Try nut-crusted fish or chicken for a protein-packed main course.
A Word on Allergies and Calories
Of course, if you have a nut allergy, these options aren’t for you—always put safety first. And while nuts are incredibly nutritious, they are also high in calories, so stick to recommended serving sizes to keep your energy intake in check.
Read next: Dietitian's secret: Discover the ultimate protein that slashes cholesterol levels!
Are you a nut enthusiast, or do you have a favorite way to enjoy these protein-packed snacks? Have you noticed a difference in your energy or satiety when you add more nuts to your diet? Or maybe you have a go-to nut recipe you’d love to share with The GrayVine community? Drop your thoughts, questions, and nutty ideas in the comments below!
If you’re looking to boost your protein intake but want to shake things up from the usual hard-boiled egg routine, you’re in for a treat—literally!
At The GrayVine, we know that nutrition isn’t just about numbers; it’s about flavor, variety, and making every bite count.
So, what if we told you that some of your favorite nuts actually out-muscle the humble egg when it comes to protein?
That’s right—there are three nuts that deliver more protein per ounce than a large egg, and they come with a host of other health perks to boot.
Let’s crack open the facts and see which nuts are the true protein powerhouses, how they stack up nutritionally, and why they deserve a starring role in your daily snacks and meals.
Why Protein Matters—Especially After 60
Before we dive into the nutty details, let’s talk about why protein is so important, especially as we age.
Protein isn’t just for bodybuilders or marathon runners. It’s essential for maintaining muscle mass, supporting bone health, and keeping your metabolism humming along.
Peanuts, almonds and pistachios all contain as much or more protein per serve than an egg, making them top picks for boosting your protein intake through nuts. Image source: Maddi Bazzocco / Unsplash.
As we get older, our bodies naturally lose muscle, making it even more crucial to get enough high-quality protein every day.
Eggs have long been the gold standard for protein, with about 6 grams per large egg. But if you’re looking for plant-based options, or just want to add some variety to your diet, nuts are a delicious and convenient way to get your fill.
The Top 3 Nuts That Out-Protein an Egg
Ready for the big reveal? Here are the three nuts that pack more protein per ounce than an egg, according to registered dietitians and the latest USDA data:
1. Peanuts: The Protein Powerhouse (7g per ounce)
Surprised? While technically a legume, peanuts are America’s favorite “nut” for good reason. One ounce (about a small handful or 1/4 cup) delivers a whopping 7 grams of protein—more than a large egg!
Also read: Nature’s way, so no prescription is needed: How diet can mimic the effects of Ozempic
Peanuts are also rich in fiber, heart-healthy fats, and a variety of vitamins and minerals. They’re affordable, shelf-stable, and endlessly versatile.
How to enjoy: Snack on roasted peanuts, sprinkle them over salads, or add them to stir-fries for a satisfying crunch. Peanut butter (in moderation) is also a great way to add protein to toast, smoothies, or apple slices.
2. Almonds: The All-Around Nutritional Star (6g per ounce)
Almonds are a close second, with 6 grams of protein per ounce (about 23 almonds). But their benefits don’t stop there.
Almonds are loaded with fiber (3.5g per serving), antioxidants, and healthy fats that support heart health and help keep you feeling full. They’re also a good source of vitamin E, magnesium, and calcium.
How to enjoy: Toss a handful of unsalted almonds into your morning oatmeal, use them as a crunchy salad topper, or try them in baked goods. For a savory twist, roast almonds with your favorite spices.
3. Pistachios: The Gut-Friendly Green Gem (6g per ounce)
Pistachios tie with almonds for protein content, offering 6 grams per ounce (about 49 shelled pistachios).
While other nuts like cashews, walnuts, hazelnuts and Brazil nuts don’t match the protein content of an egg, they still offer important nutrients like omega-3s, fibre, and essential minerals. Image source: Theo Crazzolara / Unsplash.
But what sets pistachios apart is their impressive nutrient profile: they’re rich in potassium, vitamin B6, and manganese, and research suggests they may help support a healthy gut microbiome.
Plus, their vibrant green color and unique flavor make them a fun addition to both sweet and savory dishes.
How to enjoy: Snack on pistachios straight from the shell (the shelling slows you down, which is great for mindful eating!), or use chopped pistachios as a crust for fish or chicken. They’re also delicious sprinkled over yogurt or mixed into grain salads.
Other Nuts Worth Nibbling
While peanuts, almonds, and pistachios are the protein champs, don’t overlook other nuts that bring their own unique benefits to the table:
- Cashews (4g protein/oz): Creamy and mild, cashews are a good source of copper and may help support heart health.
- Walnuts (4g protein/oz): Packed with plant-based omega-3s, walnuts are linked to brain and heart health.
- Hazelnuts (4g protein/oz): Rich in manganese and antioxidants, hazelnuts may help lower cholesterol and support blood sugar control.
- Brazil nuts (4g protein/oz): Just one or two Brazil nuts provide your daily dose of selenium, a mineral important for thyroid health and immunity.
Keep in mind: Nuts are calorie-dense, so portion control is key. A small handful (about 1 ounce) is usually just right for a snack.
Also read: Boost your brain on-the-go: Discover the 5 surprising snacks RDs swear by!
Nuts vs. Eggs: The Full Nutrition Picture
While it’s fun to compare protein numbers, remember that eggs and nuts each bring something different to the table.
Eggs are a complete protein, meaning they contain all the essential amino acids your body needs. They’re also low in calories and rich in nutrients like choline and vitamin D.
Nuts, on the other hand, offer plant-based protein, healthy fats, fiber, and a variety of vitamins and minerals. They’re also naturally cholesterol-free and can help support heart health, blood sugar control, and even gut health.
The best approach? Enjoy both as part of a balanced, varied diet!
Smart Ways to Add More Nuts to Your Day
Looking for inspiration? Here are some easy, delicious ways to work more nuts into your meals and snacks:
- Sprinkle chopped nuts over oatmeal, yogurt, or fruit salad.
- Add a handful to your favorite trail mix or granola.
- Use nut butters as a dip for apple slices, celery, or whole-grain crackers.
- Toss nuts into stir-fries, pasta dishes, or grain bowls for extra crunch and nutrition.
- Try nut-crusted fish or chicken for a protein-packed main course.
A Word on Allergies and Calories
Of course, if you have a nut allergy, these options aren’t for you—always put safety first. And while nuts are incredibly nutritious, they are also high in calories, so stick to recommended serving sizes to keep your energy intake in check.
Read next: Dietitian's secret: Discover the ultimate protein that slashes cholesterol levels!
Are you a nut enthusiast, or do you have a favorite way to enjoy these protein-packed snacks? Have you noticed a difference in your energy or satiety when you add more nuts to your diet? Or maybe you have a go-to nut recipe you’d love to share with The GrayVine community? Drop your thoughts, questions, and nutty ideas in the comments below!
