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According to number of studies, consisting of nuts in your diet may aid reduce heart an illness risk factors.8

In enhancement to giving potential health and wellness benefits, nuts are additionally a convenient selection since they’re portable and shelf-stable. So, unless you have an allergy or sensitivity come nuts, over there is no factor to offer them up. Simply keep portions small.

Below are the protein percentages and grams of protein, fiber, and net carbohydrate per ounce (30 grams) that nuts, uneven otherwise noted:9Note: If friend eat a strict keto or really low-carb diet, it might be finest to pay much more attention come the net carbohydrate content the nuts than the protein percentage.

PeanutsProtein percentage: 18%7.3 grams that protein, 2.5 grams the fiber, and 2.5 grams that net carbohydrate per serving (approximately 1/4 cup or 35 peanuts, or 1.75 tablespoons that peanut butter)AlmondsProtein percentage: 15%6.2 grams that protein, 3.5 grams of fiber, and also 2.5 grams of net carbohydrate per offer (approximately 1/4 cup or 22 almonds, or 1.75 tablespoons of almond butter)PistachiosProtein percentage: 15%5.7 grams that protein, 3 grams that fiber, and also 4.5 grams the net carbs per offer (approximately 1/4 cup or 49 pistachios)CashewsProtein percentage: 12%5 grams of protein, 1 gram of fiber, and also 7.5 grams the net carbs per offer (approximately 20 cashews)HazelnutsProtein percentage: 10%4.2 grams of protein, 2.8 grams of fiber, and 2 grams that net carbs per serving (approximately 20 hazelnuts)Walnuts Protein percentage: 9%4.3 grams of protein, 2 grams that fiber, and 2 grams that net carbs per serving (approximately 15 walnut halves)Brazil nutsProtein percentage: 9%2.7 grams that protein, 1 gram the fiber, and also 0.7 grams the net carbs per offer (approximately 4 Brazil nuts). Note: border intake to a best of 4 Brazil nuts in any one day because of their high selenium content. Stop eating an ext than two Brazil nuts per day ~ above a regular basis.Pine nutsProtein percentage: 8%3.9 grams that protein, 1 gram of fiber, and also 2.5 grams the net carbs per serving (approximately one-quarter cup of jaw nuts)PecansProtein percentage: 5%2.6 grams the protein, 2.7 grams of fiber, and 1 gram of net carbs per offer (approximately 19 pecan halves)Macadamia nutsProtein percentage: 4%2.2 grams that protein, 2.4 grams that fiber, and also 1.5 grams of net carbohydrate per serving (approximately 10 come 12 macadamia nuts)

Summary

While nuts may not be the finest protein source, choosing species with higher protein percentages and also lower net carbohydrate content have the right to be a tasty enhancement to any kind of diet.


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Simply remember to limit part sizes and also ensure you get sufficient protein from various other sources such together meat, seafood, eggs, beans, and soy.


Recipes featuring nuts

Here space a couple of of our favourite high-protein recipes that get a rise of flavor and also crunch indigenous nuts: