That's How Much Protein Is in Nuts

Nuts used to have a bad reputation and were said to be too fat and high in calories for a healthy diet. However, this perception has now changed.

Now nuts are considered an important part of a healthy diet and this is partly due to their increased protein content . In this blog post, you will learn what proteins actually are, which nuts contain a lot of protein, and which ones are less.

What are proteins?

Proteins , also called proteins, are indispensable for the body because they are necessary for many functions .

These include, among other things, the cell structure of hair, skin, and nails, the immune system, the formation of enzymes and hormones, the transport of oxygen and fat, and the formation of antibodies.

So as you can see, the body needs proteins .

Proteins can be found in plant-based, but also in animal-based foods .

Plant-based proteins, such as legumes, cereals, fruits, vegetables, and of course nuts, have the advantage that they additionally contain micronutrients such as vitamins and trace elements.

Why are nuts so healthy?

Nuts are excellent sources of nutrients – they not only provide us with healthy fats, but also an abundance of vitamins, minerals, and trace elements. They should therefore not be missing in any diet plan.

Thus, they not only ensure excellent brain performance, but also contribute to a healthy cardiovascular system and a strong immune system .

How much protein is in nuts?

As we have already learned, nuts contain important plant-based proteins. Since each nut is different, the proportion of protein in different nuts varies.

Nuts are a healthy source of plant-based protein . Peanuts and almonds, in particular, contain a particularly high proportion of proteins. The peanut contains almost a third of protein per 100g.

The two nuts are therefore excellent sources of plant-based protein that you can easily integrate into your diet. For example, use them as a topping for your Verival Porridge .

On the other hand, the pecan and macadamia have a lower protein content, with less than a tenth of their total composition being protein.

Cashew as a plant-based protein source

Cashews, as a true superfood , are an excellent plant-based protein source and are ideal for sports enthusiasts.

Cashews contain 21 g of protein per 100 g and are an indispensable part of a healthy and nutrient-rich diet.

The amino acids contained in them not only help to build and maintain muscles, but also perform other vital tasks.

For example, they are essential building blocks for the construction and renewal of cells and tissue.

Muscle building thanks to peanuts

Especially for people with a predominantly plant-based diet, peanuts are considered a popular plant-based protein source – not without reason, as with a protein content of 24%, they even exceed some animal sources and are therefore ideal for supporting muscle building.

The almond as a protein source

Whether brown, blanched, roasted, as slivers, flakes, or as whole nuts, almonds are favored by many due to their mildly sweet flavor.

This versatile nut is well-known for its high content of important nutrients. A handful of almonds alone contains 6 grams of protein.

The hazelnut and its biological value

Hazelnuts have a protein content of 16.3 g per 100 g. This is especially interesting for a vegan and vegetarian diet.

How well the protein is absorbed or utilized can be measured with the biological quality. The higher the value, the better. The hazelnut has a biological quality value of 50, while oatmeal has a comparison value of 64.

Healthy vegan hazelnut chocolate spread

Preparation time 10 min.

Total time 10 min.

Servings: 6

Calories: 140 kcal

Accessories

• Blender

Ingredients

• 90 g hazelnuts
• 120 ml plant milk
• 15 g cocoa powder
• 1 tsp vanilla extract
• 2 tbsp agave syrup or maple syrup
• 1 pinch of salt
• 1 tablespoon coconut oil

Preparation

• First, put the hazelnuts in your blender or food processor and chop them up.
• Then add the remaining ingredients to the blender until a creamy mixture is formed.
• You can eat the vegan hazelnut cream immediately. For example, you can use it as a spread for your breakfast bread or to enhance your porridge or overnight oats.
• It's best to store the spread in a mason jar. It will last about 3-4 days.

Nutritional values

Calories: 140 kcal | Carbohydrates: 6.6 g | Protein: 3.2 g | Fat: 10 g

We hope to have given you a good overview of the proteins contained in nuts. Nuts are definitely a healthy source of plant-based protein and should not be missing in any diet due to their many nutrients.

Those who prioritize eating enough protein should choose peanuts or almonds.