Eggs have long enjoyed a top spot in the protein hall of fame. They’re easy, affordable, and packed with nutrients. But guess what? Some nuts are stepping into the spotlight—and they’re not just competing, they’re outperforming. In an issue of EatingWell magazine, nutritionist Novella Lui highlights three surprising contenders that beat out a medium egg (6 grams of protein) in the protein department. So, if you’re looking to shake up your snacks, you can ditch the egg carton every now and then. Here are the best protein-rich nuts.
Why Peanuts Top the List for Protein
Yes, peanuts. The unsung hero of lunchboxes everywhere. Technically a legume, peanuts still get lumped in with nuts thanks to their crunch and rich nutrient profile. And here’s the kicker: a 28-gram serving has over 7 grams of protein—more than your average egg.
Peanuts also bring fiber to the party (about 2 grams per serving), which helps keep hunger at bay and digestion moving. But their perks don’t end there. They’re dirt cheap, shelf-stable, and endlessly versatile. “Enjoy a handful as a hearty snack, or toss them into your go-to stir-fry,” says Lui. You can even blend them into sauces or whip up a homemade satay. Basically, peanuts are doing the most—and they’re doing it well.
Almonds: A Classic with Underestimated Benefits
You’ve seen almonds in every grocery aisle, trail mix, and yoga mom’s handbag. But here’s the truth: almonds are far from basic. Just 20 of these guys (about 28 grams) serve up 6 grams of protein and 3.5 grams of fiber.
That means they’re right on par with eggs—but with added staying power. “Almonds are a real energy source,” says Lui. “They’re packed with fiber, antioxidants, and nutrients that support heart health.” Whether you’re chasing your next PR or trying to curb that 3 p.m. snack attack, almonds are a solid pick.
Smart move? Sprinkle them on salads, toss them into muffin batter, or just eat them straight. Bonus: the unsalted versions are low-sodium friendly, too.
Pistachios: Small but Mighty
Let’s be honest—pistachios get typecast as party snacks. But under those hard shells lies a nutritional powerhouse. With 6 grams of protein per 28 grams (shelled), pistachios stand tall among the best protein-rich nuts out there.
They’re also packed with potassium, manganese, and vitamin B6, which help support your bones, nerves, and immune system. So yeah, they’re not just tasty—they’re tactical. Want to get fancy? Throw them in a food processor with breadcrumbs and coat your chicken or fish before baking. Novella Lui swears by it for a crunchy, flavorful upgrade.
Even better, pistachios might be good for your gut. Some studies suggest they help grow beneficial bacteria in your digestive tract. Talk about multitasking.
Whether you’re vegetarian, flexitarian, or just tired of the same ol’ eggs, switching things up with the best protein-rich nuts is a no-brainer. Peanuts, almonds, and pistachios each bring their own flavor, texture, and nutrient profile to the table—literally.
They’re portable, easy to cook with, and loaded with more than just protein. With added fiber, healthy fats, and essential minerals, these nuts aren’t just snack-worthy—they’re meal-worthy. So go ahead: upgrade your protein game and keep your pantry stocked with these overachieving nuts. Your eggs won’t mind the competition.
This article first appeared on doctissimo.fr – Author: Magali Régner
