With the new year in full swing, many of us are taking stock of our health goals, and adding more protein to our diets is a popular resolution. Protein is one of those crucial building blocks of nutrition—along with carbohydrates and fats—found in both animal and plant-based foods. A simple yet effective way to ensure you’re getting enough protein, along with a range of essential nutrients, is to incorporate a variety of nuts and seeds into your meals. They’re not only satisfying but also incredibly versatile.
When we consume protein, our bodies break it down into amino acids. There are two main categories of amino acids: nonessential amino acids that our bodies produce on their own, and essential ones that we need to obtain from our food. This balance is important for maintaining good health.
According to the 2020-2025 Dietary Guidelines for Americans, adults should aim to get between 10% and 35% of their daily caloric intake from protein. This recommended amount varies depending on factors like age, gender, and kidney health. In addition to filling you up, a solid protein intake can assist in stabilizing blood sugar levels and preserving lean muscle mass. Bianca Tamburello, a registered dietitian nutritionist, emphasizes that protein is vital for a variety of bodily functions. It supports muscle growth, ensures the health of your skin and hair, aids in oxygen transportation throughout your body, balances hormones, and even facilitates digestion.
And let’s not forget about the wealth of additional benefits that nuts and seeds bring to the table. As Kathleen Benson, a certified registered dietitian, notes, “Nuts and seeds offer more than just protein.” These little powerhouses are rich in vitamins, minerals, and antioxidants, which contribute to overall health, from enhancing your immune system to improving skin health.
If you’re ready to boost your protein intake and capitalize on the numerous health benefits of nuts and seeds, take a peek at our curated list of ten types. We’ve also included some delicious recipes you can whip up today.
1. Hemp Seeds
Hemp seeds are plant protein royalty, delivering an impressive 9 grams of protein in just three tablespoons. Not only do they boast anti-inflammatory omega-3 fatty acids, but they also have a mild flavor that pairs well with many dishes. For a tasty snack, try making our Peanut Butter & Hemp Banana treat.
2. Pumpkin Seeds
These flavorful seeds pack a punch with 8 grams of protein per ounce. They’re also rich in magnesium and tryptophan, which may help you wind down for a better night’s sleep. You might want to check out our Pumpkin Seed Salmon with Maple-Spice Carrots for an easy, nutritious dinner.
3. Peanuts
Surprise! Although peanuts are technically legumes, they’re often categorized with nuts thanks to their similar taste and texture. With 7 grams of protein per ounce, peanuts boast a treasure trove of health advantages. A recent review in *Food Science and Human Wellness* highlighted their ability to support healthy cholesterol, triglycerides, and blood pressure levels. For a delightful twist on a traditional salad, try our Spicy Cucumber Salad with Cilantro and Peanuts.
4. Almonds
A favorite among heart health enthusiasts, almonds provide around 6 grams of protein per ounce, alongside heart-healthy fats and vitamin E. Whether enjoyed as a snack or used in baked goods, they’re versatile and delicious. Don’t miss our Almond Flour Cake for a sweet yet healthy indulgence.
5. Sunflower Seeds
These tiny seeds may be small, but they carry 6 grams of protein in an ounce, along with a host of essential vitamins and minerals. They’re commonly found in nutrition bars and make a great addition to trail mix. You might want to try our Apricot-Sunflower Granola Bars for a quick and easy treat.
Arming yourself with this knowledge about protein-rich nuts and seeds can be transformative. Not only can they aid in achieving your health goals, but they also make eating well more enjoyable. Embrace the variety and get creative in the kitchen; you’ll be amazed at how simple it is to incorporate these nutrient-dense snacks into your daily routine.Pistachios, with their striking green color and delightful crunch, offer more than just flavor. These little gems pack a punch with about 6 grams of protein per ounce, making them a standout choice for anyone looking to increase their protein intake. But it’s not just protein that makes pistachios special. They are also loaded with antioxidants, particularly those that benefit eye health. According to nutrition expert Tamburello, “Pistachios are rich in antioxidants that guard against macular degeneration and help shield our eyes from the harsh effects of blue light.” Feeling adventurous in the kitchen? Try whipping up a Roasted Pistachio-Crusted Salmon with Broccoli for a nourishing meal that’s as beautiful as it is tasty.
Next up are cashews, which are another fantastic nut to add to your diet. With 5 grams of protein per ounce, cashews shine not only for their creamy texture but also for their added health benefits. Tamburello points out that they’re rich in fiber and healthy fats. “These aspects, combined with their antioxidant content, help protect our bodies at a cellular level,” she explains. If you’re looking for a cozy dish to warm your soul, consider making Garlic Cashew Chicken Casserole—a heartwarming blend that brings a delightful Asian flair to your dinner table.
Flaxseeds, often overlooked, can transform your meals in an instant. Just tossing a tablespoon into your smoothie can provide a hefty boost of flavor and nutrients. MacLeod emphasizes their power, saying, “An ounce of flaxseeds holds around 5 grams of protein and an impressive 8 grams of fiber!” They’re incredibly easy to include in your diet, making them a low-effort, high-reward addition. If you have a sweet tooth, indulge in our Blueberry-Oat Scones with Flaxseeds—delicious and nutritious!
Another winter favorite is hazelnuts. Known as filberts, these sweet nuts pack about 4 grams of protein per ounce. MacLeod loves to roast finely chopped hazelnuts and toss them into a warm Brussels sprout salad, making for a heartwarming winter dish. If you want to embrace the season, try your hand at Anthony Anderson’s Sweet Potato Home Fries with Cranberry-Hazelnut Crumble—the perfect side to elevate any dinner table.
Lastly, let’s not forget walnuts. With their unique brain-like shape, they come filled with about 4 grams of protein per ounce. Not only do they add a satisfying crunch, but research featured in Nutrients highlights their anti-inflammatory benefits, particularly from omega-3 fatty acids. MacLeod notes that incorporating walnuts can even boost cognitive function. To start your mornings right, dig into a bowl of Baked Oatmeal with Banana, Raisins, and Walnuts—comfort food at its finest.
With the wide variety of nuts and seeds available, you’ll never feel bored when it comes to snacking and meal prep. As nutritionist Benson says, “Including a mix of nuts and seeds regularly can vastly improve the quality of your diet.” Nuts and seeds are indeed a powerhouse not just for protein but as a gateway to a wealth of essential nutrients. So, as you navigate your dietary journey, remember that incorporating these nutrient-dense options is a simple yet effective way to nourish your body and keep your meals exciting.
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