Are nuts a good protein source? Nutritionist gives her verdict
When it comes to protein-packed snacks, nuts are often hailed as a convenient option. What's easier than grabbing a handful of almonds on your way out the door?
Although, the question is are they truly a good source of protein or is there more to this story?
Lani Finau, a Registered Nutritionist and Health Coach at Juniper, breaks down the facts on nuts as a protein source – so you can understand when and how they can fit into a balanced, protein-rich diet.
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According to Lani Finau, nuts can be a great high-protein snack but there are a few things to keep in mind. Getty
Are nuts high in protein?
Nuts can be a great satiating snack option to eat throughout the day. However, as a registered Nutritionist, there are a few important things I recommend looking for when reaching for these.
Let's start with the facts: Yes, nuts do contain protein (and fat!) which helps keep you feeling fuller for longer.
As a general recommendation, for patients that I work with who are on a weight loss journey, I typically encourage aiming for at least 10-15 grams of protein per snack serve, with each serve being around 200 kcal or less.
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Finau says it's beneficial to pair nuts with other food options like veggie sticks or fruits for a well-rounded snack. Getty
Bonus points if they can get at least five grams of fibre per snack serve too as it plays a key role in gut health and keeping you regular.
Interestingly, in Australia more than seven in 10 adults have fibre intakes below the Adequate Intake which is 25 grams for females and 30 grams for males.
When looking at nuts as a protein source specifically, it is important to take in these other factors such as fibre intake, fat intake and overall calories.
To help manage these, here are some tips to consider when having nuts as a source of protein each day:
- Opt for unsalted, raw options (as opposed to caramelised macadamias or salted peanuts)
- Aim for around 30 grams of nuts as a single serve (this is around a closed handful worth)
- Pair the nuts with other food options, such as veggie sticks and fruits that are a good source of fibre
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Finau explains that raw almonds are a great high protein option with six grams of protein per 30 gram serving. Getty
What type of nut contains the most protein?
Below are some nut options I typically recommend that are higher in protein than other nuts:
- Raw almonds (30 grams) – 6 grams protein, 178 calories
- Raw walnuts (30 grams) – 5 grams protein, 200 calories
- Raw cashews (30 grams) – 5.3 grams protein, 176 calories
- Raw peanuts (30 grams) – 8.3 grams protein, 186 calories
In addition to the above, having 100 per cent nut butters (such as pure almond butter, peanut butter or cashew butter) can be great additions to certain meals and snacks for a boost of protein – like baked goods, smoothies, fruit and vegetables, or even yoghurt bowls.
Overall, having nuts as part of your overall dietary protein intake can be a great option particularly when it comes to snacks. However, it is important to be mindful of the types of nuts you are consuming as well as the quantity.
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