For people without allergies, eating nuts can have loads of benefits, including packing nutrients like healthy fats and protein. Although nuts are not a primary source of protein, they do contain a solid amount of the macronutrient. And if you want to maximize your protein consumption, you might be wondering which one has the most protein?
Any guesses? The answer is peanuts. Although many think of peanuts as a tree nut, they are technically a legume. A ¼-cup serving of peanuts contains roughly 11 grams of protein, four grams of fiber, and 21 grams of fat. Fun fact: Due to its high protein content, peanuts were used to create peanut butter as a soft food source for people with poor dental health.
In addition to protein, peanuts are rich in vitamins and minerals, including niacin, vitamin E, and folate. Niacin is important for maintaining a healthy digestive system, vitamin E may protect against coronary heart disease, and folate is particularly important for infants and people who are pregnant.
If we’re being technical, almonds are the tree nut with the most protein at 10 grams of protein and 313 calories per ¼-cup serving. (You’ll also get five grams of fiber.)
The amount of protein you need to eat in a day depends on your daily caloric needs. According to the National Library of Medicine, the daily recommended intake of protein for healthy adults is between 10 to 35% of your total calorie needs. When looking for protein-rich foods, a one-ounce serving should contain roughly seven grams of protein. And a well-rounded diet will include a variety of protein-rich sources, such as lean meats, poultry, eggs, and seafood (for people who eat animal products and fish), along with beans, peas, lentils, nuts, seeds, and soy products.