3 Nuts That Contain More Protein Than Eggs

Eggs are widely regarded as a nutritional staple, particularly for their protein content of about 6 grams per serving, as highlighted by Eating Well. However, several nuts stand out as comparable or even superior sources of protein, offering additional health benefits in a compact, nutrient-dense form. Below, we examine three such protein-rich nuts—peanuts, almonds, and pistachios—that make excellent alternatives to eggs.

1. Peanuts: A Protein-Packed Snack

Peanuts, while technically legumes, are often grouped with nuts due to their taste and nutritional composition. A 1-ounce (29 grams) serving of peanuts delivers 7 grams of protein and 2 grams of fiber, making them a filling and energy-boosting snack.

According to Medical News Today, peanuts are also rich in essential nutrients such as healthy fats, vitamins, and minerals. Key benefits include:

Supporting heart health

Managing blood sugar levels

Providing sustained energy

Affordable and versatile, peanuts are an excellent option for those seeking a high-protein, nutrient-dense food.

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2. Almonds: A Nutritional Powerhouse

Almonds are another standout when it comes to protein content, providing 6 grams of protein per ounce (roughly 23 almonds). They also deliver 3.5 grams of fiber per serving, surpassing 10% of the recommended daily fiber intake.

Almonds are known for their additional benefits, such as:

Offering antioxidants that protect against oxidative stress

Promoting heart health through their monounsaturated fats

Whether eaten raw, roasted, or incorporated into meals, almonds are a versatile and healthful choice.

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3. Pistachios: Small but Mighty

Pistachios, recognized for their vibrant green color and unique flavor, also pack a significant protein punch with 6 grams per ounce (with shells). They are a rich source of potassium, vitamin B6, and manganese.

Emerging research suggests that pistachios may also support gut health by fostering the growth of beneficial gut bacteria. Their crunchy texture and subtle sweetness make them a great addition to both savory and sweet dishes.

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More Than Just Protein

While nuts typically contain more calories than eggs, their comprehensive nutritional profile—including protein, fiber, and essential vitamins and minerals—makes them an invaluable addition to a balanced diet. By including a variety of nuts alongside other protein sources such as legumes, lean meats, and whole grains, you can enjoy a diverse and healthful approach to nutrition