Health news platform Eating Well notes that eggs are renowned for being a protein powerhouse, with about 6 grams of protein per serving. They are often used as a benchmark for evaluating the protein content in other foods. Yet, certain nuts can match this standard, providing a compact and nutrient-dense source of energy, as demonstrated by the three examples below.
1. Peanuts
Although peanuts are technically legumes, they are generally categorized as nuts due to their similar taste and nutritional value. A 1-ounce (29 grams) serving of peanuts provides 7 grams of protein and 2 grams of fiber, making them an excellent choice for a fulfilling snack.
According to Medical News Todaypeanuts are also rich in essential vitamins and minerals. Their nutritional benefits include supporting heart health, managing blood sugar levels, and more.
2. Almonds
Almonds are an ideal substitute for eggs due to their protein content. Illustration photo by Pexels |
Almonds stand out as well, with 6 grams of protein per ounce (about 23 almonds).
Besides protein, 23 almonds also deliver 3.5 grams of fiber, which exceeds 10% of the daily recommended fiber intake. They are additionally beneficial for their antioxidants and contributions to heart health.
3. Pistachios
Pistachios not only enhance the flavor of various dishes but are also distinguished by their significant protein content, with 6 grams per ounce of unshelled nuts. They provide numerous health benefits beyond protein, including substantial amounts of potassium, vitamin B6, and manganese.
Recent research indicates that pistachios may promote gut health by enhancing levels of beneficial bacteria.
While nuts have higher calorie content than eggs, their comprehensive nutrient profile, including protein, fiber, vitamins, and minerals, makes them an invaluable addition to a balanced diet. Embracing a diverse diet with a mix of proteins, complex carbohydrates, fiber, and healthy fats is essential for optimal health.
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