Protein matters. It gives energy, helps repair muscles, keeps the blood sugar steady, and makes one feel full for longer. But how much protein is actually needed? Most adults should aim for around 50 to 60 grams a day, depending on their body weight and activity level.





When we think of protein, we usually picture eggs, dal, or paneer. But nuts can be a surprisingly potent source as well. Some have more protein than others, and chances are you already have a few of the best ones at home. They're easy to snack on, toss into meals, or blend into smoothies. Here’s a look at the most protein-rich nuts and simple ways to use them.





Almonds, the all-rounder nut








Almonds are kind of a cheat code. They’ve got loads of protein — about 21 grams in every 100 — and you don’t have to do anything fancy to eat them. Plus, they’ve got vitamin E, magnesium, and healthy fats. Toss them in a salad, crush them into dessert, or just eat them plain, they somehow work with everything. Toss a handful into your morning oats or smoothie bowl. Crush them over salads for a little crunch. Or simply soak a few overnight and eat them first thing in the morning for better digestion. Almond butter on toast is another win.



Pistachios, tiny but mighty





Pistachios pack around 20 grams of protein per 100 grams and come with a good dose of fibre too, which helps keep your digestion smooth and keeps you feeling full for longer. They’re lower in fat compared to many other nuts, which makes them a lighter option too. They make a great mid-morning snack — just shell and munch. You can grind them into chutneys, sprinkle them over yogurt, or mix them into rice for a bit of crunch and flavour. They’re great in desserts too, especially when used in moderation.



Peanuts: the underrated powerhouse





Technically a legume, but still counted among nuts in the nutrition world, peanuts bring in about 26 grams of protein per 100 grams. That’s more than most actual nuts. They’re budget-friendly and full of niacin and folate too.





Use roasted peanuts in poha, salads, or homemade trail mixes. Peanut butter is an easy breakfast add-on — just go for the natural, unsweetened kind. A spoonful in a smoothie or on a roti with banana is simple, filling, and tasty.



Cashews: creamy and protein-rich



Cashews give you around 18 grams of protein per 100 grams, plus some good fats, iron, and zinc. Yeah, they’ve got a few more carbs than other nuts, but they’re still a great way to get in some plant protein — and they make everything taste creamier and better.





Soak cashews and blend them into your gravy — it makes it thicker, creamier, and just way better. Or toss them into stir-fries, pulao, or whatever you’re making. Roast them with a little chilli powder and salt, and you’ve got an instant snack that’s hard to put down.



3 easy high-protein recipes using these nuts



1. Peanut & almond energy bites








Ingredients:

• ¼ cup roasted peanuts

• ¼ cup almonds

• 8 dates (pitted)

• 1 tbsp peanut butter

• Pinch of salt

Method:

Blend all ingredients until sticky and combined. Roll into small balls and refrigerate. Great for post-workout snacks or mid-day slumps.



2. Pistachio-mint chutney





Ingredients:

• ¼ cup shelled pistachios

• ½ cup mint leaves

• 1 small green chilli

• ½ inch ginger

• Juice of ½ lemon

• Salt to taste

Method:

Grind everything into a coarse chutney with a splash of water. Use as a dip, sandwich spread, or dollop over roasted veggies and rice bowls.



3. Cashew-cream masala curry








Ingredients:

• ¼ cup soaked cashews

• 1 onion

• 1 tomato

• 2 garlic cloves

• ½ tsp garam masala

• 1 tsp oil

• Salt and chilli to taste

Method:

Blend soaked cashews with a little water to make a smooth paste. Sauté chopped onion, tomato, and garlic. Add spices and the cashew paste. Cook till thick and creamy. Add boiled veggies or tofu and simmer. Serve with roti or rice.