Which Nuts Are the Highest in Protein?

Nuts are a nutrient-dense food rich in plant-based protein, heart-healthy fats, and essential nutrients like potassium, magnesium, and vitamin E.

Getting adequate protein through your diet can help stabilize blood sugar levels, preventing energy dips and mood swings. Protein also has a satiating effect, which can help reduce overeating and support weight management efforts.

Dietary recommendations suggest consuming 0.8 grams of protein per kilogram (or 2.2 pounds) of body weight each day. Incorporating high-protein snacks like nuts can help you meet your nutritional goals.

1. Peanuts

Protein content: 7.31 grams per ounce, or 14.6% of the Daily Value (DV)

Peanuts belong to the Fabaceae family, a class of legumes that includes peas, lentils, and chickpeas. Peanuts are also classified as nuts. Like other legumes, peanuts are high in protein, with an impressive 7.31 grams per 1-ounce serving.

Peanuts are rich in mono- and polyunsaturated fats and provide many antioxidant nutrients, including phenolic acids, phytosterols, and resveratrol, which can help manage your blood pressure and cholesterol levels.

2. Almonds

Protein content: 6.01 grams per ounce, or 12% of the DV

Almonds pack 6 grams of protein per ounce and boast a balanced mix of macronutrients (proteins, fats, and carbohydrates). Rich in essential vitamins and minerals, almonds may help protect against diabetes, obesity, and heart disease.

Recent studies suggest that almonds may also have a prebiotic effect, supporting the growth of probiotics—beneficial gut bacteria—that promote digestive health.

3. Pistachios

Protein content: 5.73 grams per ounce, or 11.5% of the DV

Pistachios have a distinct earthy flavor that can enhance both savory and sweet dishes. About 21% of the pistachio nut is protein. The nut also contains all nine essential amino acids—the building blocks of proteins—making it a complete protein source.

With nearly 6 grams of protein and 3 grams of fiber per ounce, pistachios can help you feel full, support digestion, and help manage blood pressure. Pistachios also rank high among nuts for their concentration of phytosterols, plant compounds that can help block cholesterol absorption from your diet.

4. Cashews

Protein content: 5.16 grams per ounce, or 10.3% of the DV

Cashews have a subtle flavor and rich, creamy texture when blended, making cashew milk an excellent vegan, high-protein alternative to dairy. The nuts deliver 5.16 grams of protein per ounce and are a good source of potassium and magnesium, which play a role in blood pressure control and overall heart health.

The overall nutrient composition of cashews makes them a heart-healthy alternative to saturated fatty acid-rich foods like butter and heavy cream.

5. Walnuts

Protein content: 4.31 grams per ounce, or 8.6% of the DV

Walnuts offer a good source of protein, with over 4 grams of protein per 1-ounce serving. They are unique among nuts for mainly containing polyunsaturated fats, including alpha lipoic acid (ALA), an omega-3 fatty acid known for its anti-inflammatory effects. Walnuts are also a rich source of antioxidants and essential nutrients, including vitamin E, ellagic acid, and various polyphenols.

Research suggests the nutritional composition of walnuts may help reduce the risk of age-related brain disorders, such as Alzheimer's disease.

6. Hazelnuts

Protein content: 4.25 grams per ounce, or 8.5% of the DV

Hazelnuts offer 4.25 grams of protein per ounce, nearly matching the protein content of walnuts. Among nuts, hazelnuts are the second richest source of anti-inflammatory monounsaturated fatty acids (MUFAs), which may help improve cholesterol levels. One ounce of hazelnuts provides 4.25 milligrams of vitamin E, about 28% of the nutrient's DV. Vitamin E also plays a role in cholesterol regulation and overall heart health.

Some research suggests that while hazelnuts are high in fat, consuming them doesn't necessarily lead to weight gain because the nut's potent antioxidants help inhibit inflammation and oxidative damage.

7. Brazil Nuts

Protein content: 4.01 grams per ounce, or 8% of the DV

Just one Brazil nut (5 grams) contains about 95.8 micrograms of selenium, approximately 175% of the DV. Selenium has been linked to potential cancer-reducing properties. High doses of selenium can be toxic, with the upper limit set at 400 micrograms per day. For this reason, experts advise limiting your intake to no more than three Brazil nuts per day (about half an ounce).

Brazil nuts are also good sources of potassium, magnesium, and several anti-inflammatory phenolic compounds. Research has found Brazil nuts possess cholesterol-lowering properties.

8. Pine Nuts

Protein content: 3.88 grams per ounce, or 7.8% of the DV

Pine nuts offer a distinct light crunch and a rich, buttery flavor. They are commonly used to make pesto or toasted for a topping on hummus or roasted vegetables. With 3.88 grams of protein per ounce, pine nuts are also quite satisfying.

Pine nuts consist of about 20% protein and 60% fat due to their high oil content. Most of their fats are polyunsaturated fatty acids (PUFAs), including alpha-linolenic acid (ALA), a plant-based source of heart-healthy omega-3 fatty acids.

9. Pecans

Protein content: 2.6 grams per ounce, or 5.2% of the DV

Pecans are often popular in autumn, featuring in dishes like turkey stuffing and pecan pies. These nuts deliver nearly 3 grams of protein per ounce and are rich in polyunsaturated fats, which may benefit heart health. Pecans also contain tannins, antioxidant nutrients that may help reduce harmful bacteria.

Some research suggests pecans may have a cholesterol-lowering effect, but more studies are needed to determine the dosage necessary for this benefit.

10. Macadamia Nuts

Protein content: 2.24 grams per ounce, or 4.5% of the DV

Macadamia nuts are unique because three-quarters of their calories come from fat, primarily MUFAs. Of these MUFAs, about 80% is oleic acid, which regulates antioxidant activity and promotes immune function. Macadamia nuts are one of the few foods that contain palmitoleic acid (another MUFA), which may help reduce adiposity, a severe state of obesity.

Macadamia nuts contain a balance of satiating protein and dietary fiber, with 2.24 and 2.4 grams per ounce, respectively.

Tips for Adding Nuts to Your Diet

Nuts are incredibly versatile and can incorporated into your diet as smoothie ingredients, trail mix combinations, and oatmeal toppers. Here are some other delicious ways to enjoy them in your diet:

• Nut-crusted chicken or fish: Instead of breadcrumbs, use crushed nuts (almonds and walnuts are good options) to coat your chicken or fish before baking.
• Nutty grain salad or bowl: Start with brown rice and quinoa, add crunchy veggies like carrots and celery, and toss in some chopped toasted walnuts.
• Nut and seed bars or protein bites: Whether you prefer a round bite or a bar, it's easy to whip up a nut and seed protein mixture. A simple recipe includes oats, nut butter, maple syrup, and a combination of your preferred chopped nuts and seeds.
• Parfait topping: Add a sprinkle of crunchy seasoned pistachios to your yogurt and berry parfait.
• Chocolate-dipped Brazil nuts: Melt dark chocolate chips in the microwave, heating in 15-second intervals until smooth. Dip two Brazil nuts until completely coated, then place them on a small plate lined with wax paper. Let them cool in the refrigerator until the chocolate sets.

A Quick Review

High-protein nuts are a great choice for curbing hunger and sustaining your energy levels. Among these nuts, peanuts lead with an impressive 7.31 grams of protein per ounce, while pistachios—ranking third—provide all nine essential amino acids.

Nuts are a heart-healthy choice, as they're especially rich in healthy monounsaturated and polyunsaturated fats, essential vitamins and minerals, and disease-fighting polyphenols. There are many ways to include nuts in your diet, such as yogurt parfait toppings or a crispy coating on baked fish.