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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Nuts and seeds are nutrient-dense foods packed with protein, essential fats, vitamins, and minerals, making them excellent additions to a balanced diet.
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Almonds are a powerhouse of protein, offering about 6 grams per 30g. They are also rich in healthy fats, fiber, vitamin E, and magnesium.
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Pistachios contain approximately 6 grams of protein per 30g. They are also loaded with antioxidants, fiber, and various nutrients beneficial for heart health.
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Cashews provide around 5 grams of protein per 30g. They are also a good source of healthy fats, minerals like zinc and magnesium, and vitamins such as vitamin K and B6.
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Walnuts offer about 4 grams of protein per 30g. They are known for their high content of omega-3 fatty acids, which are essential for heart and brain health.
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Pumpkin seeds contain roughly 5 grams of protein per 30g. They are rich in iron, magnesium, zinc, and antioxidants, contributing to immune function and overall health.
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Sunflower seeds provide approximately 6 grams of protein per 30g. They are also a good source of vitamin E, selenium, and healthy fats, supporting skin and heart health.
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Chia seeds offer around 4 grams of protein per 30g. They are loaded with fiber, omega-3 fatty acids, and various micronutrients, promoting digestive health and satiety.
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Flaxseeds provide about 5 grams of protein per 30g. They are rich in omega-3 fatty acids, lignans, and fiber, offering potential benefits for heart health and digestion.
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Hemp seeds contain approximately 10 grams of protein per 30g. They are also packed with essential fatty acids, including omega-3 and omega-6, aiding in inflammation regulation and immune function.
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Nuts and seeds are versatile, nutrient-rich foods that can be easily incorporated into various dishes and snacks. Including a variety of nuts and seeds in your diet can contribute to meeting your daily protein needs while offering numerous health benefits.
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