In the past, nuts had a bad reputation and were said to be too fatty and high in calories to be part of a healthy diet. However, this image has now changed.
Nuts are now considered an important part of a healthy diet and this is partly due to their increased protein content. In this blog post you can find out what proteins actually are, which nuts are particularly high in protein and which are lower in protein.
Discover nuts and nut mixes from Verival
What exactly are proteins?
Proteins are essential for the body because they are necessary for many functions.
These include, among other things, the cell structure of hair, skin and nails, the immune system, the formation of enzymes and hormones, the transport of oxygen and fat, and the formation of antibodies.
As you can see, the body needs proteins.
Proteins are found in plant-based foods, but also in animal-based foods.
Plant-based proteins, such as legumes, grains, fruits, vegetables and, of course, nuts, have the advantage of also containing additional micronutrients such as vitamins and trace elements.
Why are nuts so healthy?
Nuts are excellent sources of nutrients. They not only provide us with healthy fats, but also plenty of vitamins, minerals and trace elements. They should therefore not be missing from any diet.
They not only ensure excellent brain performance, but also contribute to a healthy cardiovascular system and a strong immune system.
How much protein is in nuts?
As we have now learned, nuts contain important vegan proteins. Since every nut is different, the proportion of protein in different nuts is not always the same.
Nuts are a healthy vegan source of protein. Peanuts and almonds in particular contain a particularly high proportion of proteins. Peanuts even contain almost a third protein per 100g.
Both nuts are therefore excellent vegetable sources of protein that you can easily integrate into your diet. Use them as a topping for your Verival porridge, for example.
The pecan nut and macadamia nut, on the other hand, do not have such a high protein content. Less than a tenth of the nuts consist of proteins.
| Nut | Protein per 100g |
| Almond | 24.0 g |
| Hazelnut | 16.3 g |
| Walnut | 16.1 g |
| Cashew | 21.0 g |
| Peanut | 29.8 g |
| Macadamia | 8.8 g |
| Brazil nut | 17.0 g |
| Pecans | 9.3 g |
Cashews as a vegan source of protein
Cashews, a true superfood, are an excellent vegan source of protein and are ideal for sports enthusiasts.
Cashews contain 21 g of protein per 100 g and have become an indispensable part of a healthy and nutritious diet.
The amino acids they contain not only help to build and maintain muscles, but also fulfil other vital tasks.
For example, they are essential building blocks for the formation and renewal of cells and tissue.
Verival Sport Muesli with cashews
Muscle building thanks to peanuts
Peanuts are a popular vegan source of protein, especially for people who eat a predominantly plant-based diet. This is not without reason: with a protein content of 24%, they even surpass some animal sources, making them ideal for supporting muscle building.
Almonds as a source of protein
Whether brown, blanched, roasted, slivered, flaked or whole, almonds are popular with many people because of their sweet, mild flavour.
This all-rounder with a big impact is so famous because it contains so many important nutrients. A handful of almonds contains 6 grams of protein.
The hazelnut and its biological value
Hazelnuts have a protein content of 16.3 g per 100 g. This is particularly interesting for a vegan and vegetarian diet.
How well the protein is absorbed or utilised can be measured using the biological value. The higher the value, the better. The hazelnut has a value of 50, compared to oat flakes which have a value of 64.
We hope we have given you a good overview of the proteins contained in nuts. Nuts are definitely a healthy vegan source of protein and should not be missing from any diet due to the many nutrients they contain.
If you are particularly keen on consuming enough proteins, you should reach for peanuts or almonds.
