Did you know some foods have more protein than eggs? Believe it or not, some nuts do! One large egg has about 6 grams of protein, which is why it’s such a common choice for breakfast or snacks. But here’s the surprise: a few types of nuts can give you the same (or even more) protein than an egg.
Nuts are usually known for their healthy fats and fiber, but they’re also a great source of protein. Let’s check out the ones that rival eggs in protein, along with a few others that are still worth adding to your diet.
Why protein from nuts matters
Protein helps your body stay strong by building and repairing muscles. It also keeps you feeling full and helps control blood sugar. Sugary snacks give you quick energy and then a crash, but nuts keep you going longer because they have protein, healthy fats, and fiber.
If you’re vegetarian, vegan, or just want more plant-based protein, kernels are an easy and tasty choice to add to your meals or snacks.
The 3 nuts with more protein than an egg
- Peanuts: In just 1 ounce (about 1/4 cup), they give you 7 grams of protein, which is actually more than an egg. Technically, they’re legumes, but we eat them like nuts because of their taste and nutrition. They’re cheap, last a long time, and are full of protein and fiber.
Easy ways to enjoy them: Eat a handful as a snack, spread peanut butter on bread, or add them to stir-fries for extra crunch.
- Almonds: You will have 6 g of protein per 1 oz. (about 23 almonds). Almonds are very popular around the world—and for good reason. They provide 6 grams of protein per serving, plus fiber, antioxidants, and vitamin E, all of which support heart health.
How to eat them: Add almonds to salads, bake them into healthy cakes, or snack on a small handful in the afternoon for an energy boost.
- Pistachios: One ounce (about 49 shelled pistachios) gives you 6 g of protein. They’re tasty, full of potassium, vitamin B6, and manganese, and may even help your gut by supporting healthy bacteria.
Try them: Use ground pistachios as a crust for chicken or fish, sprinkle them on yogurt, or snack on them straight from the shell.
Other nuts high in protein
Other nuts may have a bit less protein than eggs, but they still bring plenty of health benefits and add variety to your diet:
- Cashews: 4 g of protein per ounce. Packed with copper, which helps your body make energy.
- Walnuts: 4 g of protein per ounce. Rich in plant-based omega-3s that support brain and heart health.
- Hazelnuts: 4 g of protein per ounce. Full of manganese and may help lower “bad” cholesterol.
- Brazil nuts: 4 g of protein per ounce. Loaded with selenium, which is key for thyroid function and immune support.
Nuts vs. Eggs
Both are excellent sources of protein, but they offer different benefits: Eggs are lower in calories and provide complete protein with all nine essential amino acids whereas nuts are higher in calories but bring extra fiber, healthy fats, vitamins, and minerals.
Instead of comparing them as “better” or “worse,” think of them as complementary foods. A balanced diet can (and should) include both. Why should we eliminate a food that is good for us? I mean, if both do good to us, the best thing to do is consuming them. So, if you want to boost your protein while also getting fiber, healthy fats, and essential minerals, make kernels a regular part of your diet.