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So much protein is contained in nuts

February 10, 2021
  • Fitness
  • Healthy lifestyle
  • Nutrition
So much protein is contained in nuts

Nuts used to have a bad reputation and were said to be too fatty and high in calories for a healthy diet. However, this picture has now changed. Now nuts are considered an important part of a healthy diet and this is partly due to their increased protein content. In this blog post you will learn what proteins actually are, which nuts contain a lot of protein and which contain less.

What are proteins?

Proteins, also called albumen, are indispensable for the body because they are necessary for many functions. These include 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. So as you can see, the body needs proteins.

Proteins are found in plant foods, but also in animal foods. Plant proteins, such as legumes, grains, fruits, vegetables and of course nuts, have the advantage that they contain additional micronutrients such as vitamins and trace elements.

Why are nuts so healthy?

Nuts are excellent sources of nutrients – they not only supply us with healthy fats, but also provide plenty of vitamins, minerals and trace elements. Therefore, they should not be missing from any diet.

Thus, they not only ensure excellent brain performance, but also contribute to a healthy cardiovascular system and a strong immune system.

How many proteins are there in nuts?

As we have now learned, nuts contain important vegan proteins. Since every nut is different, the amount of protein in different nuts is not always the same.

Nuts are a healthy vegan source of protein. Especially the peanut and the almond contain a particularly large amount of protein. The peanut even contains almost a third of protein per 100g. Both nuts are therefore excellent vegetable protein sources that you can easily integrate into your diet. For example, use them as a topping for your Verival porridge.

The pecan and the macadamia on the other hand have on the other hand, don’t have as much protein. Only less than a tenth of the nuts are made up of protein.

NutProtein per 100g
Almond24,0 g
Hazelnut16,3 g
Walnut16,1 g
Cashew21,0 g
Peanut29,8 g
Macadamia8,8 g
Brazil nut17,0 g
Pecan9,3 g
nuts as a healthy, vegan source of protein

The cashew as a vegan protein source

Cashews, as 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 are an indispensable part of a healthy and nutrient-rich diet. The amino acids they contain not only help to build and maintain muscles, but also fulfil other vital functions. For example, they are essential building blocks for the development and renewal of cells and tissue.

Muscle building thanks to peanuts

Especially for people with a predominantly plant-based diet, peanuts are considered a popular vegan source of protein – and not for nothing, because with a protein content of 24% it even surpasses one or two other animal sources and is thus ideal for supporting muscle building.

peanuts nutritional values and nutrients

The almond as a source of protein

Whether brown, blanched, roasted, as slivers, flakes or whole. Almonds are popular with many people because of their sweet, mild taste. The all-rounder with great effect is so famous because it contains so many important nutrients. A handful of almonds alone contains 6 grams of protein.

The hazelnut and its bio-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 with the bio-value. The higher the value, the better. Hazelnuts have a value of 50, while oatmeal has a value of 64

Gesunder Haselnuss-Schoko-Aufstrich Verival Rezept
Print Recipe
5 from 1 vote

Healthy vegan hazelnut chocolate spread

Prep Time10 mins
Total Time10 mins
Servings: 6
Calories: 140kcal


  • 90 g hazelnuts
  • 120 ml plant-based drink
  • 15 g cocoa powder
  • 1 tsp vanilla extract
  • 2 tbsp agave syrup or maple syrup
  • 1 pinch of salt
  • coconut oil


  • First put the hazelnuts in your blender or food processor and grind them.
  • Then add the remaining ingredients to the mixer until you have a creamy mixture.
  • You can eat the vegan hazelnut cream immediately. You can use it, for example, as a spread for your breakfast bread or to refine your porridge or overnight oats.
  • It is best to keep the spread in a preserving jar. It will stay fresh for about 3-4 days.


Calories: 140kcal | Carbohydrates: 6.6g | Protein: 3.2g | Fat: 10g

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 their many nutrients. If you are particularly keen on getting enough protein, you should reach for peanuts or almonds.

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A crunchy mix made from almonds, hazel nuts, walnuts and cashew nuts....

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