Natural Protein from Nuts and Seeds

Protein is a nutrient that just about everybody could benefit from eating a little more of. Some health benefits of incorporating more protein into your diet include improved muscle mass, weight management, stabilized blood sugar levels, improved mood, increased cognitive thinking, better bone health and a natural remedy for high blood pressure.

The current Daily Value (%DV) for protein is about 50 grams per day, depending on your weight. With protein, it’s important to space out consumption throughout the day so you consume similar portions at each meal. Snacks can be a great way to make sure you’re getting enough protein intake throughout the day.

Snacks like a protein bar or shake might seem like an easy way to get the recommended amount of protein, but you’re better off getting the nutrients from real food. High-protein bars and shakes can often be high in sugar and calories and won’t make you feel full like natural protein will.

Some of our favorite plant-based snacks rich in natural protein include:

Seeds:

• Pumpkin Seeds :: 17% DV (8.5g) protein per oz.
  Pumpkin seeds are made up of nearly 60% protein, so you’ll be getting a good bang for your buck.

• Sunflower Seeds :: 11% DV (5.5g) protein per oz.

• Flax Seeds :: 10% DV (5.2g) protein per oz.

• Sesame Seeds :: 10% DV (4.8g) protein per oz.

• Chia Seeds :: 9% DV (4.7g) protein per oz.
  Chia seeds are a naturally gluten-free protein, which is helpful for those with sensitivities.

Nuts:

As well as being rich sources of protein, nuts are also high in fiber and “good” fats.

• Peanuts :: 14% DV (7.3g) protein per oz.

• Almonds :: 12% DV (6g) protein per oz.

• Pistachios :: 12% DV (6g) protein per oz.

• Cashews :: 9% DV (4.3g) protein per oz.

• Walnuts :: 9% DV (4.3g) protein per oz.

Snacks:

• Chickpeas :: 9% (4.5g) protein per oz.

• Edamame :: 6% DV (3g) protein per oz.

See all of our snacks that are a good source of protein HERE.