Nuts are one of the most nutrient-dense foods in nature. They provide a convenient and delicious way to get antioxidants, vitamins and minerals, fiber, and protein.
The Options
1. Peanuts
Peanuts are technically legumes, but thought of as nuts in a culinary sense. They are a good source of protein along with other nutrients. 100g of peanuts contain 25.80g of protein. Perks: they're affordable and easily accessible.
2. Almonds
Almonds are also easy to find, and the star of the nut’s family. Raw or roasted, brown-colored or tan, almonds, have less protein content as compared to peanuts: 100g of almonds contain 21.15g protein. Almonds are rich in Vitamin E and unsaturated fat with many other minerals including potassium, magnesium, and calcium. Make small snack baggies to avoid binge-eating
3. Pistachios
Pistachio are actually seeds of pistachio plant, but considered a nut in the food world. 100g of Pistachio contains 20.16g of protein. They are high in Vitamin B6 which boosts immunity and helps regulate blood pressure.
4. Cashews
A sweet and creamy nut, they are award winners in terms of taste and texture in the nut family. 100g contains contains 18.1g of protein and multiple other types of nutrients.
5. Walnuts
As nuts go, walnuts are high in calories and high in fats, including omega 3 fatty acids -- good fats with several health benefits (see our previous post on the subject). They remove “bad” cholesterol from the body and decrease your overall cholesterol. 100g of walnuts contains 15.2g of protein.
6. Hazelnuts
Love Nutella? Then you like hazelnuts. Their flavor will vastly improve the flavor in yogurt, smoothies, deserts. 100g of hazelnuts have 14.6g protein which makes it similar to walnuts.
7. Pecans
Pecans are crunchy, sweet in flavor and creamy-textured. 100g of pecans contains 9g of protein. Pecans contain the most antioxidants of any other nuts. The pecan nuts with their peculiar features can be a flavorful ingredient of many dishes both savory and sweet.
8. Brazil Nuts
Brazil nuts are seeds of the Brazil nut tree, and are creamy and smooth in texture. They are good source of protein, vitamins and minerals. Selenium is its major claim to fame; this mineral helps in immunity and thyroid functioning. 100g of Brazil nuts contain 16g of protein.
And more
The world has an incredible variety of edible nuts. Sadly, not all of them are commonly available in stores, but there are enough to offer a dazzling variety of flavors. Try macadamias and pine nuts. Soybeans are dried out and packaged like a nut; sunflower and pumpkin seeds offer many of the benefits discussed here.
Toasted nuts have more flavor, and toasting them fresh is even better.
How to consume nuts in a day-to-day routine
1. Portable snacks
Easy to pack, not messy, and requiring no refrigeration, nuts are very convenient. They also provide excellent satiety, making them an ideal snack.
2. Nut Butter
We’re all familiar with peanut butter, but have you ever heard of hazelnut butter? No? Well, it too exists if you want to have. Even almond better is a go ahead to These are great on sandwiches, toast, crepes, and even mixed into smoothies for a creamy taste and texture. You can get a portable jar to carry it along in purse or in car for satiety and cravings.
3. Nut Milk
Just like almond milk, every other nut can be taken as milk. It’s easy to make at home too, resulting in better taste. Use it as you would regular milk; it works especially well in smoothies and shakes.
4. Salad Topping
Chopped nuts can be mixed in or sprinkled onto salads, adding great flavor and a satisfying crunch. Add them right before serving, however, or they can get soggy.
How to store nuts
Nuts need airtight storage but warm temperature or even room temperature can sometimes turn them rancid, especially oily nuts. Storing in the fridge increases the life of nuts by limiting heat and sunlight exposure. Store them in an airtight container or zip-locked bag in the fridge for 3 to 6 months and in the freezer for up to a year. Discard rubbery, non-chewy, or odd-smelling nuts, as they are spoiled ones. They do more harm than good.
In a nutshell
Nuts are a good source of protein and many other useful nutrients. Unless you’re tracking your calories, eat them in moderation: they are calorie-dense and add up fast. If you’re sensitive to the bloating effect of sodium or have hypertension, avoid the highly salted nuts.
At the end of the day, you are what you eat. Eat healthily, stay healthy!