AFFILIATE DISCLOSURE: Please note that some links on ozozeasy.com are affiliate links. We may receive a commission, at no extra cost to you, if you click through our links and make a purchase or sign up from one of our partners.
While nuts are calorie-dense by definition due to the presence of their healthy fats, certain types are more protein-dense, for every ounce having comparatively modest calories. These foods work wonderfully for snacks, salads, or putting crunch in a meal without throwing your efforts to the wind.
1. Peanuts
lamai_p835465
- Protein: 7g per 1 oz 28g
- Calories: 161
Why they glow Technically, legumes and peanuts are the nut world’s protein powerhouse. They’re also a good source of B vitamins and magnesium.
Tip Choose dry-roasted or raw unsalted to steer clear of added oils or sodium.
2. Almonds
bigcxlotus
- Protein: 6g per 1 oz 23 nuts
- Calories: 164
Why they glow High in vitamin E and fiber, almonds nourish your heart and sustain you for longer.
Tip Cut them into oatmeal or yogurt for an added protein bonus.
3. Pistachios
inlovehem
- Protein: 6g per 1 oz 49 kernels
- Calories: 159
Why they shine Lower in calories than most nuts, pistachios are also rich in potassium and antioxidants. Their shells also slow down eating, assisting with portion control.
Tip Mix into salads or serve with fruit for a healthy snack.
4. Cashews
piyawat_n-skt
- Protein: 5g per 1 oz 18 nuts
- Calories: 157
Why they shine Nutritious and versatile cashews are a zinc and iron source. Their light flavor is perfect for use in a dish that’s either sweet or savory.
Tip: Blend into stir-fries or sauces for added protein.
5. Walnuts
- Protein: 4g per 1 oz 14 halves
- Calories: 185
Why they shine While a little lower in protein, walnuts are full of omega-3 fatty acids for brain function.
Tip: Crush and sprinkle over roasted vegetables or cottage cheese.
Honorable Mention: Pumpkin Seeds and Pepitas
- Protein: 9g per 1 oz Calories: 158
Why they win Although not a nut These seeds are a powerhouse of protein with fewer calories than most nuts. They’re also rich in magnesium and zinc.
Tip: Add to trail mix or sprinkle over soup.
How to Keep Calories in Check
Stick to 1-ounce portions about the size of a small handful.
Balance with volume foods. Blend nuts into Greek yogurt salads or with veggie sticks to balance out calories with fiber.
Avoid flavored types. Steer away from honey-roasted or candied nuts that add sugar and empty calories.
| Protein Comparison Chart (Per 1 oz) | ||
| Nut/Seed Protein (g) Calories | ||
| Peanuts 7 161 | ||
| Almonds 6 164 | ||
| Pistachios 6 159 | ||
| Cashews 5 157 | ||
| Walnuts 4 185 | ||
| Pumpkin Seeds 9 158 |
Final Takeaway
Seeds and nuts are nutrient-rich snacks that balance protein, healthy fats, and fiber. While they are not low-calorie in large quantities, consideration of portions makes them a smart choice for endurance energy and muscle maintenance. Pair them with high-volume foods like veggies or fruit to maximize satiety.
Click here: https://www.digistore24.com/redir/499722/ozozeasy/
0 Comments