Nuts and seeds are nutrient-dense and have an abundance of protein, fiber, essential fatty acids and many vitamins and minerals. Protein-rich nuts and seeds have varying amounts of protein per ounce. Pumpkin seeds have a very high amount of protein, with followed by peanuts. Then come almonds and pistachios, followed by sunflower seeds and then cashews and pecans.
Sunflower Seeds
Sunflower seeds, which have 5.5 g of protein per oz., are almost a complete food, containing nearly the whole spectrum of nutrients including quality protein and most vitamins. Sunflower seeds supply plentiful amounts of vitamins D, E, B-complex, A and K. They also contain polyunsaturated fatty acids that are highly digestible.
Pistachios
Nuts and seeds are high-protein foods, and if you are a vegetarian or vegan and want to replace animal protein with vegetable protein, pistachios are an excellent choice. Pistachio nuts are protein-rich with 6 g of vegetable protein per oz. They are also a good source of fiber and have fewer calories and less fat than any other nut.
Almonds
Almond are very nutritious nuts. With 6 g of protein per oz. in the unsalted, shelled variety, they also supply vitamin E, riboflavin, magnesium, copper and phosphorus. The protein in almonds is concentrated. One-fourth cup of provides more protein than an egg, according to a 2005 nurse practitioner's patient handout, "Nuts for Nutrients." Most of the fat in almonds is monounsaturated, which is heart-healthy, and eating almonds can lower bad cholesterol.
Pumpkin and Squash Seeds
Pumpkin seeds, or pepitas are nutritious and flavorful. They are a good source of protein, essential fatty acids, vitamins and minerals. In addition to supplying 9 g of protein per oz., shelled, unsalted pumpkin and squash seeds also provide heart-healthy monounsaturated fat and omega-3 fatty acids. They are rich in natural plant estrogens, which may help lower cholesterol, increase immune response and decrease risks of some cancers.
References
- AskDrSears.com: Health Nuts: Ranking Nuts
- American Dietetic Association: It's About Eating Right
- University of Nebraska-Lincoln: Nuts: Quick and Healthy Nibbles
- The University of Texas Southwestern Medical Center: Make Good Nutritional Choices in Your Holiday Meal Ingredients
- Advance for Nurse Practitioners and Physician Assistants: Nuts for Nutrients
- Iowa State University Department of Food Science and Human Nutrition: Nutrition Clinic for Employee Wellness Handout
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