Samantha MacAvoy, Becca Miller
Nov 16, 2023
Nuts offer a host of nutrients in every nibble, including iron. "Some foods get a gold star for having one outstanding nutrient value, like vitamin C or fiber," says sports dietitian Julie Stefanski, RDN. "Nuts are unique nutrition powerhouses because they're high in several we don't get enough of, like magnesium, zinc, and vitamin E."
But the macro to focus on here is protein, and—yep!—nuts offer a delicious boost of that, too. High-protein nuts (including peanuts, which are technically legumes), contain roughly 4 to 7 grams of plant-based protein per ounce. That's a decent boost in just about 1/4 cup—which is the perfect amount for stirring into yogurt, sprinkling on top of a grain bowl, blending into a smoothie, or simply shooting back by the handful.