Testosterone is a sex hormone, which helps maintain body strength and sexual function in men.
You can boost your testosterone levels by exercising, minimizing stress, and losing weight.
Some nuts, however, can lower your testosterone hormones, but why does it occur?
In this post, we’ll detail why nuts reduce testosterone levels, what the most nutritious nuts are, and their effects on overall health.
Can Nuts Cause a Drop in Testosterone?
Testosterone is the primary male sex hormone that helps men put on muscle mass, increase strength, distribute fat, and produce red blood cells.
Men naturally have more testosterone; however, this hormone exists in the female body as well.
There are generally three reasons why nuts may have negative impacts on testosterone levels. Let’s take a closer look.
Nuts are rich in a substance called binding protein, which attaches itself to testosterone and controls how much of the hormone your body can use.
A high amount of binding proteins can reduce male hormone production to an extreme extent.
Fatty Acids and Phytosterols
Nuts contain fatty acids that are considered healthy.
Still, they hammer testosterone levels at high doses.
Nuts are also rich in phytosterols, a cholesterol-lowering agent, which is beneficial for heart health.
This substance has a reputation for decreasing testosterone levels indirectly, as testosterone is derived from cholesterol.
Some nuts, such as soy nuts, have a high amount of phytoestrogens, chemical compounds that exist in plant foods.
These chemicals mimic estrogen, the female hormone in the body.
When phytoestrogens enter the body, the body’s estrogen receptors treat them as if they’re estrogen.
As a result, these substances weaken testosterone activity in your body.
What Nut Has the Highest Fat Content?
Most nuts are rich in fiber, protein, vitamins, and minerals.
However, they’re also high in fat and calories as well.
Here’s a quick guide describing which nuts have the highest fat content, from highest to lowest:
Macadamia nuts have the highest fat content among the entire nut family (75% fat by weight).
It fits in well with the ketogenic diet—a high-fat and low-carbohydrate diet—and can promote testosterone production.
One ounce (28.35 g), or about 10 to 12 macadamia nut kernels, contains 204 calories and 22 grams (0.78 oz) of fat.
About 78 percent of the fat in macadamia is monounsaturated, derived from plant sources, and can lower your bad cholesterol.
The antioxidants in these nuts can also reduce inflammation and chronic disease.
Pecan is a subgroup of the walnut family cultivated in the southern United States and northern Mexico.
A few studies show that eating pecans as 20% of daily calorie intake can lower bad cholesterol and improve blood antioxidant levels.
These nuts can also regulate blood sugar and appetite to healthier levels.
One ounce (28.35 g) of pecan halves (about 19 halves) contains 196 calories and 20 grams (0.71 oz) of fat.
Brazil nuts are native to South American rainforests, and they’re a rich source of selenium, which acts as an antioxidant.
These nuts can lower bad cholesterol, oxidative stress, and inflammation. Given their high amount of selenium, they can also boost testosterone levels.
A one-ounce or 28.35-gram (six nuts) serving provides 187 calories and 19 grams (0.67 oz) of fat.
Walnuts have a wealth of omega-3 fatty acids, which reduce heart disease risk factors and lower blood pressure.
Eating walnuts can also reduce bad cholesterol (LDL) while increasing the good one (HDL).
One ounce or 28.35 grams (seven English walnuts) will give you 183 calories and 19 grams (0.67 oz) of fat.
Pine nuts have decent amounts of magnesium, iron, antioxidants, zinc, and protein.
These nuts control diabetes, improve heart health, raise HDL and prevent cognitive issues like Alzheimer’s or Parkinson’s disease.
A one-ounce (28.35-g) portion of pine nuts (about 167 kernels) will provide you 191 calories and 17 grams (0.6 oz) of fat.
Like other nuts, hazelnuts have a positive impact on heart disease and bad cholesterol.
hey also decrease blood fat and sugar levels and regulate blood pressure.
A handful of hazelnuts (about 21 whole kernels) fuels you with 178 calories and 17 grams (0.6 oz) of fat.
Peanuts have various healthy nutrients such as protein, fiber, and B vitamins.
Most fats in peanuts are heart-healthy, lowering bad cholesterol, controlling blood sugar, and supporting weight loss.
One ounce (28.35 g) or 28 peanuts contain about 161 calories and 14 grams (0.49 oz) of fat.
The chart below shows how the nuts differ in fat and other nutritional contents. Nutrients are based on one ounce (weight).
|Nut Variety||Calories||Fat (g)||Fiber
|Macadamia||204||22 (0.78 oz)||2.4 (0.08 oz)||2.2 (0.08 oz)||3.8 (0.13 oz)|
|Pecans||196||20 (0.71 oz)||2.7 (0.1 oz)||2.6 (0.09 oz)||4 (0.14 oz)|
|Pine nuts||191||17 (0.6 oz)||3 (0.11 oz)||3.3 (0.12 oz)||3.7 (0.13 oz)|
|Brazil nuts||187||19 (0.67 oz)||2.1 (0.07 oz)||4.1 (0.14 oz)||3.3 (0.12 oz)|
|Walnuts||186||19 (0.67 oz)||1.9 (0.07 oz)||4.3 (0.15 oz)||3.8 (0.13 oz)|
|Hazelnuts||178||17 (0.6 oz)||2.8 (0.1 oz)||4.2 (0.15 oz)||4.7 (0.17 oz)|
|Peanuts||167||14 (0.49 oz)||2.4 (0.08 oz)||6.9 (0.24 oz)||4.6 (0.16 oz)|
How Do Nuts Have Protein?
Protein consists of organic compounds called amino acids, which are either essential or non-essential.
Our bodies can’t produce the essentials and must come from plant or animal-based foods, such as eggs, soy, meat, and quinoa.
What Nut Has the Most Protein?
The amount of protein varies in different nuts. Generally, most nuts provide 8-18% of optimal daily protein intake.
Here are nine nuts with the highest protein, from highest to lowest:
- Hemp seeds. These contain over 25% protein with nine essential amino acids, and they also contain fatty acids, like omega-3, potassium, calcium, iron, and zinc. A one-ounce (28.35-g) serving of hemp seeds contains 8.8 grams (0.31 oz) of protein.
- Peanuts (dry roasted). Peanuts are nutritious legumes, which means they belong to a specific plant family. However, they’re considered nuts in the culinary system. They’re more affordable than other nuts and are a good protein source. One ounce (28.35 g) of peanuts (about 35 peanuts) contains seven grams (0.25 oz) of protein.
- Pistachios are rich in protein, fiber, and potassium. These essential nutrients help heart and gut health and regulate blood sugar, muscle contractions, and nerve signals. Each ounce (28.35 g) of pistachios (about 49 kernels) provides six grams (0.21 oz) of protein.
- Almonds are nutritious and can reduce total calorie consumption by lowering your appetite. One ounce or 24 whole almonds contain six grams (0.21 oz) of protein.
- Sunflower seeds. These strengthen your immune system, lower high blood pressure, and treat heart disease. They’re rich in protein, vitamin E, and vitamin B1, which increase your energy level. A quarter cup (34 g or 1.2 oz) of dry roasted sunflower seeds contains 5.8 grams (0.2 oz) of protein.
- These improve digestive health, treat constipation, and lower cholesterol levels and the chances of heart attack or stroke. One ounce (28.35 g) of whole flaxseeds contains five grams (0.18 oz) of protein.
- Sesame seeds. These are rich in vitamin B, fiber, copper, manganese, iron, and omega-3. They aid in blood sugar and arthritis pain and contain up to 50% oil and 19% protein. One ounce (28.35 g) of sesame seeds contains five grams (0.18 oz) of protein.
- Chia seeds. These have plenty of fiber, antioxidants, and protein. They help with diabetes, heart disease and are useful for digestion and gut health. Chia seeds contain 4.7 g (0.17 oz) of protein per ounce (28.35 g).
- Cashews contain essential micronutrients such as copper, calcium, iron, and phosphorus. They’re low in sugar, rich in fiber, and beneficial for brain health, eyes, the immune system, and bone health. There’s 4.3 g (0.15 oz) of protein in a handful of cashews (one ounce or 28.35 grams).
- Walnuts have a decent amount of fiber, fat, and protein. They improve brain and heart function, reduce cancer risk, and eliminate bad cholesterol. In one ounce (28.35 g) or about seven whole walnuts, there are 4.3 grams (0.15 oz) of protein.
Nut Nutritional Comparison Chart
This chart shows how the nuts differ in protein contents and calories.
|Nut Variety||Quantity (Approx)||Protein (g)||Calories|
|Hemp seeds||*||8.8 (0.31 oz)||155|
|Peanuts (dry roasted)||35||7 (0.25 oz)||161|
|Pistachios||49||6 (0.21 oz)||159|
|Almonds||24||6 (0.21 oz)||164|
|Sunflower seeds||142||6 (0.21 oz)||166|
|Flaxseeds||*||5 (0.18 oz)||151|
|Sesame seeds||*||5 (0.18 oz)||162|
|Chia seeds||*||4.7 (0.17 oz)||138|
|Cashews||18||4.3 (0.15 oz)||157|
|Walnuts||7 (whole walnuts)||4.3 (0.15 oz)||185|
How Much Protein Is There in Almonds?
Almonds have become increasingly popular among dieters for their healthy nutrients and versatility.
They’re a healthy combination of protein, fiber, monounsaturated fats, magnesium, and vitamin E.
According to a nutrition journal, you should eat almonds with their brown skin because it’s remarkably rich in antioxidants and dietary fibers.
The food we eat can have effects on our hormones, including testosterone.
Consuming too many nuts may decrease testosterone levels, as they’re rich in specific compounds called binding proteins.
A high level of these proteins in the blood may cause a drop in testosterone levels.
Nuts are also popular snacks, as they’re a good source of beneficial nutrients, such as protein, zinc, potassium, iron, etc.
Some nuts, such as macadamia, pecans, and brazil nuts, have the most calorie and fat content, while others like hemp seeds, pistachios, cashews, and walnuts have the highest protein contents.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.