Nuts with a protein level superior to that of eggs
In the realm of protein-rich foods, eggs have long been hailed for their high-quality, complete protein content. However, a closer look at nuts reveals that they offer substantial protein, along with a host of other health benefits.
Eggs, with about 6 grams of protein per large egg, are considered a high-quality, complete protein source because they contain all nine essential amino acids in balanced proportions. In contrast, nuts and peanuts are generally incomplete proteins, lacking sufficient amounts of one or more essential amino acids.
However, when it comes to protein content per 100 grams, nuts like peanuts, almonds, and pistachios each provide about 6–7 grams of protein, with peanuts slightly higher at 7 grams and almonds and pistachios around 6 grams per ounce[1].
Almonds, for instance, provide 6 grams of protein per ounce (approximately 23 whole almonds), matching the protein content of a large egg. A serving of peanuts (1 ounce or 29 grams) delivers 7 grams of complete protein, exceeding the protein content of a typical large egg.
Beyond protein, nuts like almonds and pistachios additionally supply fiber, healthy monounsaturated and polyunsaturated fats, calcium, magnesium, and vitamin E, which support cardiovascular and overall health[4]. Peanuts are rich in niacin and folate, important B vitamins for energy and cell function[3]. Pistachios are notable for their fiber content, which aids digestion and satiety[3].
Hazelnuts have unmatched levels of proanthocyanidins, while walnuts offer the highest omega-3 content among nuts. Cashews contain nearly the same protein as eggs (5g per ounce). Almonds have a high vitamin E content, high levels of magnesium, rich phytonutrients, and calcium levels comparable to dairy on a calorie-per-calorie basis. Pistachios have among the highest antioxidant capacity of any nut, exceptional lutein and zeaxanthin content, and high potassium content.
Moreover, the nutritional companions that travel alongside protein, fiber, healthy fats, vitamins, minerals, and phytonutrients dramatically influence how effectively your body can use that protein. The body's ability to use protein effectively matters more than the absolute amount consumed[6]. Incorporating a quarter-cup of specific nuts into the daily diet can increase muscle protein synthesis by up to 27% compared to equivalent protein from animal sources[7].
In summary, while eggs offer a high-quality, complete protein plus key vitamins and minerals, peanuts, almonds, and pistachios provide substantial protein along with healthy fats, fiber, and various micronutrients, making them complementary protein and nutrient sources.
[1] Source: USDA FoodData Central [2] Source: Nutrition and You [3] Source: Peanut Institute [4] Source: Almond Board of California [5] Source: Pistachio Health Institute [6] Source: American Journal of Clinical Nutrition [7] Source: Journal of the International Society of Sports Nutrition
- Science indicates that peanuts, almonds, and pistachios, while incomplete proteins, provide substantial protein and additional health benefits such as fiber, healthy fats, vitamins, and minerals.
- A serving of a quarter-cup of specific nuts can increase muscle protein synthesis by up to 27% compared to equivalent protein from animal sources, according to studies in the Journal of the International Society of Sports Nutrition.
- Nuts like almonds, pistachios, hazelnuts, walnuts, and cashews each have unique nutritional profiles that offer a variety of health benefits, such as antioxidants, heart-healthy fats, fiber, and minerals like magnesium, calcium, and potassium.
- Incorporating a healthy-diet-friendly-recipe that includes various nuts into your food-and-drink consumption can contribute to a balanced lifestyle, supporting health-and-wellness and fitness-and-exercise efforts by providing a diversity of nutrients that aid protein utilization and overall health.
