How Much Protein is in Nutmeat?

December 17, 2025 •

3 min read

According to Sanitarium Health Food Company, their Vegie Delights Nutmeat provides an impressive 26.4 grams of protein per 100g, making it a significant source of plant-based protein. This makes nutmeat a valuable food for those seeking to reduce or replace meat in their diets.

Quick Summary

This article explores the high protein content of nutmeat, detailing its nutritional breakdown and comparing it to other plant-based and animal-based protein sources. It also discusses the benefits, how to incorporate it into meals, and key nutritional considerations.

Key Points

High Protein Content: Nutmeat, specifically Vegie Delights, contains approximately 26.4g of protein per 100g, comparable to lean chicken.
Enriched with Nutrients: Nutmeat is often fortified with essential nutrients like Vitamin B12, iron, and zinc, which can be beneficial for plant-based diets.
Versatile Meat Alternative: Its texture and flavor-absorbing qualities make nutmeat a flexible ingredient for a variety of dishes, from tacos to casseroles.
Healthier Fat Profile: It is cholesterol-free and lower in saturated fat compared to many animal protein sources.
Consider Sodium Content: Because nutmeat is a processed food, it's wise to check the sodium levels on the nutritional label.
Part of a Varied Diet: While a great protein source, it should be part of a larger, varied diet including whole foods, vegetables, and other plant sources.

Decoding Nutmeat: The Plant-Based Protein Powerhouse

Nutmeat, particularly the well-known Vegie Delights brand, is a processed vegetarian product that uses peanuts as a primary ingredient to create a meat-like texture and flavor. Unlike whole nuts, which vary greatly in protein content, the processed 'nutmeat' product is formulated to be a complete and reliable protein source. For individuals transitioning to a more plant-centric diet, understanding the nutritional value of such substitutes is essential.

The Nutritional Breakdown of Nutmeat

Nutmeat is more than just a source of protein; it is fortified with several essential vitamins and minerals. A 100g serving of Sanitarium's Nutmeat, for example, offers a substantial protein dose, along with key nutrients that support overall health. This fortified nature means it can effectively contribute to daily nutritional requirements, a common concern for those following vegetarian or vegan diets.

High in protein: As highlighted, it delivers a high amount of protein per serving, crucial for muscle repair, growth, and overall body function.
Rich in iron: Nutmeat is a good source of iron, an important mineral for blood health and energy.
Source of Vitamin B12: This is particularly important for plant-based eaters, as B12 is typically found in animal products. Fortified foods like nutmeat help prevent deficiencies.
Good source of Zinc: Zinc supports the immune system and metabolism, and nutmeat provides a good portion of the recommended daily intake.
Source of dietary fiber: Fiber is vital for digestive health and helps promote satiety.

Nutmeat vs. Other Protein Sources: A Comprehensive Comparison

To understand nutmeat's place in a balanced diet, it's useful to compare its protein content and nutritional value with other common options, both plant-based and animal-based. While animal protein often comes with higher saturated fat and cholesterol, nutmeat is cholesterol-free and lower in saturated fats.


Protein Source (per 100g)	Protein (g)	Key Advantages	Nutritional Profile	Considerations
Vegie Delights Nutmeat	~26.4g	Fortified with B12, iron, zinc, high fiber.	Cholesterol-free, lower saturated fat.	Processed product; may be high in sodium.
Lean Chicken Breast	~27g	High-quality complete protein source.	Low in fat.	Contains cholesterol and saturated fat.
Peanuts (Legume)	~26g	High protein, healthy fats, versatile.	High in fat and calories; not all nutrients absorbed equally.	High calorie density; potential allergen.
Tofu (Plant-Based)	~17g	Complete plant protein, source of calcium.	Low in calories and saturated fat.	Lower protein density per calorie than nutmeat.
Lentils (Plant-Based)	~9g	High in fiber, affordable, nutrient-rich.	Excellent source of non-heme iron and folate.	Incomplete protein; requires pairing with other foods for full amino acid profile.

How to Incorporate Nutmeat into Your Meals

Nutmeat's versatility allows it to be used in numerous dishes, making it an excellent meat replacement in various cuisines. Its texture and ability to absorb flavors mean it can be a star ingredient or a subtle addition.

Stir-fries and Curries: Dice or crumble nutmeat and add it to stir-fries or curries for a protein boost and chewy texture.
Tacos and Nachos: A fantastic substitute for ground meat in tacos, nachos, or burritos. Crumble and brown it with your favorite seasonings.
Pasta Sauces: Mix crumbled nutmeat into pasta sauces like a bolognese for a hearty, flavorful dish.
Casseroles: Add nutmeat to casseroles to create a satisfying and filling meal.
Sandwiches and Wraps: Use sliced or mashed nutmeat in sandwiches and wraps for a classic, easy lunch.

Considerations for Nutmeat Consumption

While nutmeat is a nutritious option, especially for those on plant-based diets, it is a processed food and should be consumed as part of a varied diet. It is important to check the sodium content, as it can be relatively high in some brands. Pairing nutmeat with plenty of fresh vegetables, whole grains, and other legumes can ensure a well-rounded intake of nutrients.

Conclusion: A Reliable Plant-Based Protein Choice

Nutmeat provides a substantial amount of protein, along with key vitamins and minerals like iron, zinc, and B12, making it a valuable staple for vegetarian and vegan diets. While it is a processed food, its nutritional profile stands up well against other sources, offering a cholesterol-free, protein-rich alternative to meat. Its versatility in the kitchen and the convenience it offers make it an excellent and healthy choice for a wide variety of meals.

One authoritative outbound link: For those looking to compare nutmeat with other plant-based protein options, a detailed resource on general protein sources can be beneficial. A comprehensive guide to vegetarian and vegan protein sources offers broader context on this topic.

Frequently Asked Questions

Nutmeat is a processed, plant-based food product, most famously from Vegie Delights by Sanitarium. It is made primarily from peanuts, which are legumes, and is designed to serve as a meat substitute.

Yes, nutmeat is considered a good source of protein for vegetarians and vegans. The Vegie Delights brand is specifically formulated to be high in protein and is often fortified with B12, iron, and zinc, nutrients sometimes lacking in plant-based diets.

Nutmeat's protein content is very comparable to lean chicken breast on a gram-for-gram basis. For instance, 100g of Vegie Delights Nutmeat contains about 26.4g of protein, while 100g of chicken breast offers around 27g.

No, as a plant-based product, nutmeat does not contain any cholesterol. This is a key advantage over many animal protein sources.

Nutmeat is a processed, formulated product made from peanuts and other ingredients to mimic meat's texture and flavor. Whole nuts are unprocessed and their protein content and nutrient profile vary by type.

Nutmeat can sometimes be high in sodium, so it's important to check the nutritional label of the specific brand. For a low-sodium diet, it may be best to use it in moderation.

Nutmeat's versatility allows for many uses. It can be crumbled for use in tacos or pasta sauces, sliced for sandwiches, or diced and added to stir-fries and casseroles.