Five Protein Rich Nuts To Add To Your Diet This Summer

1. Peanuts

At 7g of protein per 28g serving, peanuts top the list as the highest-protein nut. Peanuts are low in carbohydrates and rich in unsaturated fats, vitamins (including E, B3, and niacin), and minerals (potassium and Magnesium) , they’re a complete package. With a high antioxidant content, peanuts support the fight against free radicals and cellular degeneration. For maximum health benefits, choose peanuts in their natural or powdered form rather than as butter, which tends to be higher in calories.

2. Almonds

Coming in second, almonds provide 6g of protein per 28g serving, making them a great choice to help meet your daily protein needs. Renowned as a superfood, almonds are packed with antioxidants, fiber and healthy fats, making them an ideal snack before workouts or to curb between-meal hunger.

3. Pistachios

With 5.7g of protein per 28g, pistachios aren’t just tasty—they’re also rich in potassium, copper, magnesium, and vitamins B1 and B6. These nutrients play a key role in cognitive function, making pistachios a great choice for mental clarity, especially during intense physical activity.

4. Cashews

Although cashews contain 4.8g of protein per 28g, their real strength lies in their magnesium content. Magnesium plays a crucial role in stabilizing cell function and helping muscles maintain their strength as we age. Cashews are also rich in iron, essential for maintaining healthy hemoglobin levels and ensuring muscles receive the oxygen they need during exercise.

5. Hazelnuts

Though higher in fat than other nuts, hazelnuts still offer 4.3g of protein per 28g serving. They’re also known for their heart-healthy benefits, with research showing that consuming 50g of hazelnuts a day can reduce LDL-cholesterol by up to 7.4%. This makes them a valuable snack for both performance and overall wellness.

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