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The protein contained in nuts

May 4, 2020
  • Nutrition
  • Recipes
The protein contained in nuts

Nuts used to have a bad reputation and were said to be too fat and high in calories for a healthy diet. But this has now changed. Nuts are now considered an important part of a healthy diet, partly because of their high protein content. In this blog post you can find out what proteins actually are, which nuts contain a lot of protein and which ones contain less.

What exactly are proteins?

Proteins are indispensable for our bodies 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 really needs proteins.

Proteins can be found in plant, but also in animal foods. Plant-based proteins, such as legumes, grains, fruits, vegetables and, of course, nuts, have the advantage that they also contain 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 with a wealth of vitamins, minerals and trace elements. They should therefore not be missing in any nutritional plan.

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 contained in nuts?

As we have now learned, nuts contain important vegan proteins. Since every nut is different, the amount of protein in nuts varies.

Nuts are a healthy vegan protein source. Peanuts and almonds in particular contain a particularly high proportion of protein. The peanut even contains almost 30g of protein per 100g. The two nuts are therefore excellent vegetable protein sources that you can easily integrate into your diet. Use them as a topping for your Verival Porridge, for example.

NutProtein per 100g
Almonds24.0 g
Hazelnut16.3 g
Walnut16.1 g
Cashew21.0 g
Peanut29.8 g
Macadamia8.8 g
Brazil nut17.0 g
Pecan nut9.3 g
Nuts as a healthy vegan protein source

The cashew as a vegan protein source

Cashews, as a true superfood, are an excellent vegan protein source and are ideal for sports enthusiasts. Cashews contain 21 g of protein per 100 g and are therefore an indispensable part of a healthy and nutritious diet. The amino acids contained in them not only help to build and maintain muscles, but also fulfil other vital tasks. For example, they are essential building blocks for building and renewing cells and tissue.

Muscle building thanks to peanuts

Peanuts are a popular vegan source of protein, especially for people on a predominantly vegan diet – that is because with a protein content of 24% it even surpasses the one or other animal source and is therefore ideal for supporting muscle building.

The hazelnut and its proteins

Hazelnuts have a protein content of 16.3 g per 100 g. This is especially interesting for a vegan and vegetarian diet. How well the protein is absorbed or utilised can be measured by its biological value. The higher the value, the better. The hazelnut has a value of 50, oat flakes in comparison 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

The almond as protein source

Whether brown, blanched, roasted, as splinters, flakes or as a whole. With their sweetishly mild taste, almonds are popular with many people. The multi-talent is so famous because it contains so many important nutrients. A handful of almonds alone contains 6 grams of protein.

We hope to have given you a good overview of the proteins contained in nuts. Nuts are definitely a healthy vegan protein source and should not be missing in any diet due to the many nutrients they contain. If you are particularly concerned about getting enough protein in your diet, you should choose peanuts or almonds.

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