A nut is technically defined as a fruit of a plant that grows within an outer shell to form a single seed, according to the University of California, Riverside. Many of the foods that we consider nuts may not fit the scientific description, but they are sold as such for commercial purposes. Nuts are an excellent source of protein and healthy fats.
Almonds
Almonds contain 6 g of protein per ounce. They're grown mostly in Southern Europe and California, and harvested near the end of the summer. In addition to protein, almonds contain the antioxidant vitamin E. Although they are a member of the same family as apricots and peaches, almonds grow within an outer shell and the trees don't bear fruit.
Cashews
Cashews contain 4 g of protein per ounce. They're originally from Brazil, though the tree has migrated to other parts of the world. The nut is part of a larger fruit called the cashew apple. Cashews also contain magnesium and iron, and they require more processing than most nuts in order to make it to market.
Hazelnuts
Hazelnuts contain 4 g of protein per ounce. In the United States, most hazelnuts are grown in Oregon from the European species of the plant, though they originated in Turkey. Like almonds, hazelnuts are rich in the antioxidant vitamin E. They are harvested around April.
Pecans
Pecans contain 2 g of protein per ounce. In the United States, pecan trees are concentrated within the southern states. They are popular ingredients in desserts, though they are also healthy sources of zinc and vitamin B1. Pecans are harvested in the winter months.
Walnuts
Walnuts contain 7 g of protein per ounce, making them one of the best choices for protein-packed nuts. They grow mostly in the northeastern United States and Europe. Walnuts are high in fat, with a very thick outer shell. They have essential omega-3 fatty acids, which aid your body's cardiovascular and immune systems.
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