The top 5 high protein nuts, according to nutritionists

Nuts are an undervalued source of protein. Why undervalued? Well, they are not chicken breasts, Greek yogurt or other concentrated, high doses of full protein.

But nuts have a lot to them that chicken breasts and Greek yogurt do not: healthy fats, antioxidants for inflammation, and fiber to help promote optimal digestion. When integrating into a high-protein diet, nuts will make you healthier overall-get to increase your daily protein.

Despite their collective name, different varieties of nuts have different flavors, textures and food profiles. Below you will find the best nutritional nuts election for high protein nuts.

Related: The top 5 high-protein cheeses, according to nutritionists

How to eat more nuts

Whether you are trying to accumulate your calories or look for a low carbohydrate content, nuts are the answer. Trail Mix remains one of the most epic snacks for loading a hike or long riding of bicycles and a handful of any variety of nuts can add a generous dose of healthy fats and proteins to preparatory brackets such as shakes, cereals and salads. Also, no one will judge you for a simple scoop and a scarf of nuts from a handful for a quick and easy breakfast.

The best high-protein nuts

Pistol

Nutrition information (1 ounce) calories: 159; General fat: 13G; Saturated fat: 1.5 g; Protein: 6g; Total carbohydrates: 8g; Fiber: 3G; Total sugars: 2G (with 0g added sugars); Sodium: 0mg

Pistachi is the only walnut considered a complete protein, which means that it provides all nine basic amino acids.

With six grams of protein per serving of pistachio “they provide this feeling of satiety and satisfaction to your next meal, making it a great breakfast,” says Lindsay B. Field, MS, RDN, a sports nutritionist and assistant professor at the University of Mount Mary. Available in a wide variety of spices, this nut option is also a complete protein, providing all 9 basic amino acids, plus a few more praised attributes. “Pistachi are a good source of fiber and provide healthy mono- and polyunsaturated fatty acids. I especially love fenced pistachios, which makes it easier to eat with less mess,” says Field.

Nuts

Nutrition information (1 ounce) calories: 190; Total fat: 18g; Saturated fat: 1.5 g; Protein: 4G; Total carbohydrates: 4G; Fiber: 2g; Total sugars: 1g (with 0g added sugars); Sodium: 0mg

– one [nut] I don’t think people eat enough are nuts, “says Angie Ash, Ms, Rd, owner of Eleat Sports Nutrition. Beyond the protein, Ashe says because they are so calorie thick.”

Almonds

Nutrition information (1 ounce) calories: 163; Total fat: 14G; Saturated fat: 1g; Protein: 6g; Total carbohydrates: 6G; Fiber: 3.5g; Total sugars: 1g (with 0g added sugars); Sodium: 0mg

About 23 almonds will give you 6 grams of protein. This is a great food deal, especially when you think magnesium, fiber and vitamin E come for ride. Almonds are always great, but they are especially comfortable after training. Studies are related to the nutrition of a daily dose of almonds with less muscle soreness and improved muscle efficiency.

Cashew

Nutrition information (1 ounce) calories: 157; Total fat: 12g; Saturated fat: 2G; Protein: 5G; Total carbohydrates: 8g; Fiber: 1g; Total sugars: 1g (with 0g added sugars); Sodium: 3mg

In addition to proteins, cashews also provide iron and potassium, which are also beneficial for muscle function. Not only are cashews a stellar addition to a bowl with noodles or batch of fried rice, creamy and oil kindness of cashews means that you can also use them in sauces and bandages. Soak the cashew in hot water for 10 minutes, drain and mix with fresh water, nutritional yeast, lemon juice, salt and a few dashes with hot sauce for higher protein alternatives to nacho cheese sauce or for pouring protein pasta.

Brazilian nuts

Nutrition information (1 ounce) calories: 184; General fat: 19g; Saturated fat: 4G; Protein: 4G; Total carbohydrates: 3G; Fiber: 2g; Total sugars: 1g (with 0g added sugars); Sodium: 1mg

Brazil nuts are an excellent source of antioxidant selenium mineral and cellular, which helps to promote the proper function of the thyroid gland and the production of DNA. Only one ounce contains nearly 1000% of the recommended amount. This amount is so huge that you should actually limit the intake of this nut to the exact amount of serving (or, for some people, only one or two nuts) to prevent too much selenium, which can be harmful at high doses.

Related: The best dinners with a high protein content, according to nutritionists