It is important to get the right amount of protein in your diet, especially if you are an athlete or do not eat animal products. Knowing which nuts are best for athletes can help you improve your recovery by meeting your protein macronutrient goals. We will also provide a chart showing the amount of protein in different nuts and seeds.
Even if you eat meat, it can be difficult to get enough protein without drinking protein shakes all day if you work out hard, whether you're a power athlete or distance runner.
What are some whole-food snacks that will help you increase your daily protein intake?
We're going to review some of our favorite members of the nut and seed family.
Introducing various nuts and seeds into your daily regime is an excellent anti-inflammatory way to improve your protein, fiber, and fat intake of “good” fats.
Nuts are a much healthier alternative to other popular snacks when it comes to reducing inflammation. Many snacks contain
Highly processed.
Full of artificial flavor enhancers.
This food is full of ingredients that cause inflammation, which leads to tiredness and pain in the joints.
If you're looking to add protein to your diet without increasing inflammation, this article provides a list of the best nuts and seeds to eat as well as how much protein they contain.
Why You Should Consider High Protein Nuts and Seeds
Why are nuts and seeds anti-inflammatory?
Nuts and seeds contain a lot of phytochemicals and flavonoids, which are healthy, naturally occurring, and beneficial chemical compounds. These compounds act as antioxidants, can reduce inflammation, serve as anti-virals, and limit the growth of problematic cells. Protein and the anti-inflammatory benefits of nuts and seeds may help you decide what the best nuts for athletes are.
Allowing nuts and seeds to soak in water for an extended period of time, or even overnight, can help improve digestion and make the nutrients more available.
This text is discussing the process of soaking and sprouting nuts or seeds, which improves digestibility and enhances the nutrient profile. Soaking and sprouting also encourages the nut or seed to open up and become more easily broken down to serve as nutrition for the sprout as if it were sprouting in soil. When sprouting nuts or seeds, they’re soaked for such a short time that the teeny-tiny sprouts are rarely even noticeable. In regards to digestion, your stomach/gastrointestinal system will thank you as it can more easily break them down.
There are small amounts of saturated fats in some nuts, but they are still regarded as one of the most nutritious snack foods.
The best nuts for athletes re usually rich in several vitamins and minerals such as:
- Vitamin E
- Vitamin B6
- Zinc
- Magnesium
Acorns
If you think of acorns, you might imagine them being held by squirrels and other animals that live in woods. Did you know that people can enjoy acorns too?
Acorn benefits
- They’re full of natural protein and healthy fats
Best for:
- Roasting and adding to winter stews
- Slow-roasting and grinding to make acorn coffee
- Roasting and stirring into melted sugar / honey / syrup to make acorn brittle
Acorn nutritional info
28g of dried acorns contains the following nutritional info: Calories: 118 Fat: 2.7g Saturated Fat: 0.5g Polyunsaturated Fat: 0.4g Monounsaturated Fat: 1.4g Cholesterol: 0mg Sodium: 1mg Potassium: 327mg Carbohydrates: 20.1g Fiber: 3.6g Sugar: 0.5g Protein: 2.2g Vitamin A: 0% Vitamin C: 0% Calcium: 2% Iron: 6%
Where to find them
Where can I find acorns? You can find acorns in a few different places. You can buy processed acorns online or in some health shops. Or, if you're feeling adventurous, you can forage for them in woodland areas.
However, you must make sure to wait until acorns are ripe and have turned brown. Be sure to forage sustainably so enough acorns are left for the local wildlife.
The tannins in raw acorns are toxic to humans, horses, cattle and dogs, and they also make the acorns taste bad.
You can remove the toxins from acorns by soaking them in water.
Almonds
Packing 6g of protein per ounce, almonds are one of the most protein-rich nuts, which puts them among the best nuts for athletes. They also have high levels of antioxidants and unsaturated fat.
Almonds may help to lower your risk of cancer and heart disease by improving blood pressure and cholesterol levels.
Almonds are a popular, versatile nut which are high in protein. You can eat them whole, sliced into slivers, or crushed up to add a nutty, crunchy texture to vegetable dishes.
Pistachios
Pistachios, like almonds, contain 6 grams of protein per ounce and are known for their digestive and anti-inflammatory properties. They also contain high levels of unsaturated fatty acids.
If you buy pistachios in their shells, you will eat more slowly and feel satisfied with fewer nuts. It's better to eat slowly because it causes your body to produce gut hormones that make you feel full. This will reduce how much food you eat overall and prevent you from overeating.
Pistachios are believed to be beneficial for athletes as they are a good source of protein and have been known to improve sleep quality.
Cashews
Although they are delicious and nutritious, try to avoid buying roasted and salted nuts. Roasting nuts affects their nutrient content, reduces their healthy fats and promotes the formation of acrylamide, which may be harmful.
Cashews contain 5g of protein and are rich in copper, manganese and magnesium per ounce. These nutrients help your body to produce energy, maintain a healthy immune system and improve brain function.
Brazil nuts
Brazil nut benefits
- They’re one of the most concentrated dietary sources of selenium – a mineral that works like an antioxidant to protect our cells
- Selenium also supports our immune system
Best for
- Smothering with chocolate for snacks
- Crushing up and sprinkling on salads
- Making pesto
- Adding into bakes
- Mixing into trail mixes
Brazil nuts nutritional info
. The table below provides a breakdown of the nutritional information for 28 grams of dried, unblanched Brazil nuts.
Where to find them
They're not hard to find. You can probably buy them at your local supermarket or health food store.
You can get:
- Whole brazil nuts
- Chocolate brazil nuts
Chestnuts
Whether you roast them on an open fire or in a hearty stew, chestnuts are delicious and full of goodness.
Chestnut benefits
- Rich in vitamin C, which is good for energy levels, immune system function, bone and cartilage maintenance
Best for
- Roasting
- Making stuffing
- Nut roasts
- Coating with chocolate
- Adding to bakes and tarts
Macadamias
Macadamia nuts may improve gut health and help prevent conditions such as diabetes and metabolic syndrome.
These nuts and seeds are not as high in protein as others, but they contain 2 grams per ounce. They are also rich in healthy monounsaturated fat.
Macadamia trees take seven years to bear fruit, and the nuts are harvested by hand, which is why they are more expensive than other varieties.
Pecans
Pecan nuts are a great source of nutrients, containing 3g of protein per ounce, and are high in polyphenols, which are naturally occurring compounds with remarkable antioxidant effects.
Pecans have many benefits for health, including reducing levels of LDL cholesterol, containing high levels of vitamin E and magnesium, promoting healthy hair, and slowing down hair loss. They are also rich in amino acids, which support healthy blood flow to the scalp.
These nuts are a suitable meat substitute and can be added to almost any dish, whether it is savory or sweet.
Peanuts
Although peanuts are legumes, they have a similar nutrient content to tree nuts.
One ounce of peanuts contains four grams of protein and may help lower the risk of heart disease and type 2 diabetes. However, peanuts are often sold with added sugar, salt, or oil, which makes them less healthy.
It is also important to know that peanuts usually have more mold naturally (from the growth process), so it is better to not eat them if you are not feeling well, are tired, or have been diagnosed with an autoimmune disorder.
Purchase peanuts that are raw whenever it is an option, even if it requires additional work to remove the shells. The same idea applies as when eating pistachios; you will experience a sense of satiety sooner.
Hazelnuts
Hazelnuts are another nut that is high in protein, containing 6g of protein per ounce. Studies have also shown that hazelnuts have benefits for cardiovascular health, including improving blood vessel function, reducing inflammation, and reducing the risk of heart disease.
They contain high levels of vitamin E, like other tree nuts.
You should eat a small handful, or around 20, hazelnuts every day to get a protein boost and improve your health.
Pine Nuts
Pine nuts contain high concentrations of iron and plant protein, making them an excellent choice for vegans and vegetarians. They are a good source of protein, providing 4g per ounce, and are also rich in magnesium, zinc, and phosphorus.
Pine nuts contain nutrients that make them effective in managing diabetes, heart health, and brain function.
The Best Seeds for Protein & Protein in Seeds Chart
Chia Seeds
Chia seeds have become extremely popular in recent years due, in part, to their high protein content. You'll often find them in shakes, smoothies, as well as vegan and plant-based recipes.
per ounce and are effective at fighting bone disorders such as osteoporosis. Each ounce of these tasty little seeds contains 5g of protein, making them an effective weapon against bone disorders such as osteoporosis.
Flaxseed
Flaxseed contains a high amount of protein as well as other important nutrients like vitamin B1, vitamin B6, phosphorus, iron, and calcium.
Flaxseed is high in omega 3 fatty acids and fiber, which are responsible for most of its health benefits. Each tablespoon of flaxseed contains 1.3 grams of protein.
Poppy Seeds
Poppy seeds are similar to flaxseed in that they're high in fiber, protein, and essential minerals. One tablespoon of poppy seeds contains around 1.6g of protein. They're also a great source of manganese, calcium, zinc, copper, phosphorus, and iron.
Pumpkin Seeds
These seeds have a lot of protein and are a good addition to bread or desserts. They can help with diabetes, insomnia, and inflammation.
You can add pumpkin seeds to your meals or shakes to make them more nutritious. If you're making a shake with grass-fed whey protein, adding a handful of these seeds will make it even more nutritious.
Quinoa
Quinoa is a complete protein and contains all 9 essential amino acids, which is rare for plant-based foods. This makes quinoa a wise addition to any diet, especially for vegans and vegetarians.
Essentially, quinoa acts like it's a grain, but it's actually a seed from a plant that looks a lot like a weed. This plant, called goosefoot, is closely related to spinach and beets.
Quinoa is not as high in protein as some of the choices on our protein in nuts chart, but it is a good source of protein. It contains about 1.2 grams of protein per ounce and is also a good source of fiber. The resistant starch in quinoa is good for gut health. It can be prepared in the same way as barley or brown rice, and you can even find quinoa flour or flakes.
You can get plenty of protein from eating certain types of nuts. These include almonds, pistachios, and walnuts. They taste great and are good for you too!
