Nuts are some of the healthiest foods on the planet — especially if you're looking for a protein-filled snack in a nutrient-dense package. While they're high in fat (nuts are about 80 percent fat), it's unsaturated fat, which is considered heart-healthy because it's thought to lower your overall cholesterol.

Are Nuts Good for You?

Nuts also contain fiber, Omega-3 fatty acids (the anti-inflammatory kind also found in fish), and vitamin E, which is good for your heart and your skin. Nuts contain powerful elements like L-arginine which some take to improve circulation and erectile dysfunction, and plant sterols, which are added to foods like orange juice to make them heart-healthier. Basically, nuts are superfoods.

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Cashews grow on an "apple." One pound of cashews requires 180 gallons of water. Getty Images

The only downside to nuts is that they can be little calorie bombs. The American Heart Association recommends eating only four servings of unsalted nuts a week. It's also recommended to eat raw or dry-roasted nuts, not the oily, greasy or sugary ones. And note that a serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter.
For the best choices when it comes to maximizing the protein content in your nut choice, we went to the USDA to find out which nuts pack the biggest protein punch.

What Nuts Are the Highest in Protein?

11 Nuts With the Most Protein

Which Seeds Are Highest in Protein?

6 Seeds With the Most Protein

Which Legumes and Beans Are High in Protein?

Top 15 Legumes and Beans

For more health-related content, visit The Beet's Health & Nutrition articles

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