Nuts make a delicious, protein-rich snack or addition to meals.
They’re versatile, easy to eat on the go, and a good source of plant-based protein, especially for those who eat few or no animal products.
Eating nuts can help you meet your needs for protein, which is necessary for building bones, muscles, and skin. Protein also increases feelings of fullness, helping you stay satisfied and energized (1Trusted Source).
While all nuts contain protein, some provide more than others. This article reviews 8 nuts that are high in protein.
1. Almonds
Protein: 7 grams per 1/4-cup (35-gram) serving of almonds (2Trusted Source)
Almonds are actually a seed. However, people often group them with nuts and consider them to be a high protein option.
In addition to being high in protein, almonds are loaded with antioxidants. These plant compounds protect the body from free-radical-induced oxidative stress, which can lead to aging, heart disease, and some cancers (3Trusted Source).
The brown layer of skin surrounding almonds contains the highest concentration of antioxidants, so it’s best to eat almonds with the skin for the most benefits (4Trusted Source).
To make a balanced snack with almonds, pair them with a piece of fruit.
SUMMARY
Almonds provide 7 grams of protein per 1/4-cup (35-gram) serving. They’re also packed with antioxidant compounds that can help protect your cells from damage.
2. Walnuts
Protein: 4.5 grams per 1/4-cup (29-gram) serving of chopped walnuts (5Trusted Source)
Eating walnuts is a delicious way to boost your protein intake.
Walnuts are also a source of heart-healthy fats. Specifically, they contain more omega-3 fatty acids, in the form of alpha-linolenic acid (ALA), than any other nut (5Trusted Source).
Some observational studies have linked ALA intake to a lower risk of heart disease (6Trusted Source).
With their fatty texture and mouthfeel, walnuts are a good addition to ground meats and can further increase the protein content of meat-based dishes.
SUMMARY
Walnuts contain 4.5 grams of protein per 1/4 cup (29 grams). Adding walnuts to your diet is a good way to boost your intake of protein and heart-healthy omega-3 fatty acids.
3. Pistachios
Protein: 6 grams per 1/4-cup (30-gram) serving of pistachios (7Trusted Source)
A serving of pistachios provides as much protein as one egg (8Trusted Source).
These nuts have a higher ratio of essential amino acids relative to their protein content, compared with most other nuts (9Trusted Source).
Essential amino acids are those that need to be obtained through the diet so that the body can use them to build proteins that are necessary for important functions (10Trusted Source).
For a fun way to eat pistachios, try blending them into a nut butter to eat on toast, apples, or crackers.
SUMMARY
With 6 grams of protein per 1/4 cup (30 grams), pistachios contain as much protein as an egg per serving, plus a high amount of essential amino acids.
4. Cashews
Protein: 5 grams per 1/4 cup (32 grams) of cashews (11Trusted Source)
Cashews are technically seeds. They’re not only high in protein but also contain several important vitamins and minerals.
A 1/4-cup (32-gram) serving provides about 80% of the Daily Value (DV) for copper. Copper is a mineral that supports immunity and aids the creation of red blood cells and connective tissue (11Trusted Source, 12Trusted Source).
Studies have also found a link between low copper intake and an increased risk of osteoporosis, a condition characterized by weak and brittle bones (12Trusted Source).
Thus, getting more copper in your diet by eating cashews may be one way to help protect against this condition.
To enjoy more cashews in your diet, eat them as part of a balanced snack on top of plain yogurt with fruit.
SUMMARY
Cashews contain 5 grams of protein per 1/4-cup (32-gram) serving. Along with protein, cashews contain essential micronutrients like copper.
5. Pine nuts
Protein: 4.5 grams per 1/4 cup (34 grams) of pine nuts (13Trusted Source)
Pine nuts are the seeds of certain varieties of pine cones. They’re prized for their mild, sweet taste and buttery texture, which comes from their high fat content.
In addition to providing 4 grams of protein, a 1/4-cup (34-gram) serving of pine nuts has 23 grams of fat (13Trusted Source).
The fat in pine nuts mostly comes from unsaturated fats, which may help reduce risk factors for heart disease. One of the fatty acids in pine nuts may also exhibit anti-inflammatory effects and help prevent cancer from spreading (14Trusted Source, 15).
Toasted pine nuts are a delicious way to add some extra protein to salads, grain bowls, or vegetables. To toast pine nuts at home, cook them in a skillet over medium heat for a few minutes until fragrant.
SUMMARY
Sweet, buttery pine nuts have more than just a delicious taste. They also provide 4.5 grams of protein per 1/4-cup (34-gram) serving, as well as healthy fats.
6. Brazil nuts
Protein: 4.75 grams per 1/4 cup (33 grams) serving (16Trusted Source)
Brazil nuts come from the seeds of a rainforest tree and are easy to spot in a bag of mixed nuts, as they’re usually the biggest ones.
Along with protein, they provide healthy fats, fiber, and an assortment of micronutrients. What’s more, Brazil nuts are one of the best food sources of selenium, an essential mineral that supports thyroid health and protects the body from infection (17Trusted Source).
Just one Brazil nut (5 grams) has almost 175% of the DV for selenium (16Trusted Source).
Try mixing Brazil nuts with other nuts and seeds, dried mango, and dark chocolate chunks for a protein-rich trail mix.
SUMMARY
Brazil nuts contain 4.75 grams of protein per 1/4-cup (33-gram) serving. Eating Brazil nuts is an excellent way to add more protein to your diet and meet your daily needs for selenium.
7. Peanuts
Protein: 9.5 grams per 1/4-cup (37-gram) serving (18Trusted Source)
Peanuts are a legume but considered a nut from a nutritional and culinary standpoint.
Like most legumes, they provide a lot of plant-based protein. In fact, peanuts have the highest protein content out of all commonly consumed nuts.
Peanuts are also one of the best food sources of biotin, a vitamin that helps convert food into usable energy in the body (19Trusted Source, 20Trusted Source).
For a balanced snack that provides protein, fats, and carbs, combine peanut butter and bananas on their own, or assemble them on top of toast.
SUMMARY
With 9.5 grams of protein per 1/4 cup (37 grams), peanuts beat out all other nuts on the list in terms of protein content. They likewise provide a healthy dose of biotin and other nutrients.
8. Hazelnuts
Protein: 5 grams per 1/4-cup (34-gram) serving (21Trusted Source)
Hazelnuts have a slightly sweet, buttery, and toasted flavor, making them a particularly delicious source of protein.
Studies have also found that adding hazelnuts to your diet may help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, thereby lowering the risk of heart disease (22Trusted Source, 23Trusted Source).
For a high protein snack, make some homemade “Nutella” spread. Blend 1 cup (135 grams) of hazelnuts with 2 scoops (60 grams) of chocolate protein powder, 1 tablespoon (6 grams) of cocoa powder, and two tablespoons (30 mL) of maple syrup.
SUMMARY
Hazelnuts contain 5 grams of protein per 1/4-cup (34-gram) serving. In addition to boosting protein intake, consuming more hazelnuts may help improve heart health and lower the risk of heart disease.
The bottom line
Nuts are a healthy source of plant-based protein. They make a convenient snack, and you can add them to many dishes to boost their protein content.
The nuts on this list are all good sources of protein, with peanuts providing the most protein per serving.
If you cannot eat peanuts or want to try some different protein-rich nuts, cashews, hazelnuts, and Brazil nuts are a few interesting options.
