Nuts are a good source of protein. In addition to them being rich with protein, they are also a good source of fiber, iron, minerals, vitamin E and omega-3 fatty acids.

You don’t always have to consume meat and dairy products to get your protein, you can also get protein from some nuts and seeds. However, these nuts can be high in calories, so it is always advised to stick to the recommended portions.

In this article, we will discuss nuts and seeds that are rich in protein and can be a good source of protein for vegans. Those nuts and seeds are:

1. Almonds

Almonds are the top source of protein in the nuts’ family. 1 ounce serving of almonds provide 11 percent of the 56 grams daily need of protein for men that equals about 6 grams. For women, 1 ounce serving provides 13 percent of 46 grams need. Almonds are not only a good source of protein, they have other benefits also. Almonds play an important role in sharpening the brain and improving the eyesight. Almonds also help in weight reduction and contrwdolling blood sugar levels.

2. Walnuts

Walnuts are not far behind from almonds. 1 ounce serving of walnuts provides almost 7 grams of protein. Walnuts make improvements in the heart functioning. These are rich in omega-3 and fatty acids. Walnuts also help in improving bone health and keep them strong.

3. Pistachios

Pistachios are also a good source of protein among nuts. One ounce serving of pistachios provides almost 6 grams of protein. However, you should avoid salted pistachios if you are salt sensitive. They can increase your blood pressure. Pistachios are rich in minerals but it is recommended to avoid excess consumption. Pistachios have several health benefits like protection against diabetes and hypertension. They also help in improving digestion.

4. Cashews

Behind pistachios, cashew nuts provide 5 grams of protein in 1 ounce serving. They however, are also a source of high fats. Cashew Nuts have several health benefits like lowering blood pressure, strengthening of bones, reduction in weight, prevention of cancer and much more. They are also being used as a replacement for peanut butter.

5. Hazelnuts

Hazelnuts are also rich in protein. One serving of around 10 hazelnuts provides over 2 grams of protein, which is a big percentage of the daily requirement. Hazelnuts also have some health benefits as well. They are a good source of vitamin E. They help in the prevention of cancer and are really good for heart’s health. The keep the digestive system stable and strengthens the muscles.

These are five nuts that are a proven and a good source of protein. Doctors and health experts advise these nuts to fulfill the protein needs of the body however, they should not be consumed above the recommended intakes. They have calories which can be difficult to burn later on and you can gain.