Go Nuts: The Perfect High Protein Snack


Industry reports in July last year saw a healthy 6.6% increase in the sale of nuts, with the same reports showing a 1.6% drop in the sales of crisps. With people in general becoming far more aware of their health and knowing that what they consume will have a factor on it, these figures make sense.


As I’ve mentioned in a previous article, I look for two main things when purchasing food – how versatile it is and how nutrient dense it is. Nuts are a big tick in both boxes for these. Nuts can be eaten on their own as a snack on the go, added to salads, stirred in with morning oats or even used as a side dish to meal.


In regards to nutrient density, nuts are not only a good source of protein. They also contain good fat and are not overly excessive in carbohydrates. Furthermore, the micronutrients are vast and each type of nut has its own nutrient profile.


Below are my top three types of nuts I would recommend trying out.



  • Calories per 30g/1oz (49 nuts):
  • Nutrition per 30g: 6g protein, 13g fat, 8g carbohydrate.
  • Rich in:Antioxidants, including potassium, which is good for the nervous system.
Pistachio IMAGE SOURCE: happyandhealthy.co.nz


  • Calories per 30g (23 nuts):
  • Nutrition per 30g:6g protein, 14g fat, 6g carbohydrate.
  • Rich in: Vitamin E, magnesium and calcium.



  • Calories per 30g (16 nuts):
  • Nutrition per 30g: 5g protein, 13g fat, 9g carbohydrate.
  • Rich in:Copper, which is good for nerves, bones and the immune system.


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