10 High-Protein Nuts (2024)

Whether you’re trying to increase your protein intake or looking for more plant-based sources of protein, nuts are a good way to add more protein to your diet. From peanuts to pistachios to pine nuts, here is a list of the top high-protein nuts you can add to your diet today.

Although nuts are primarily a source of fat, nuts do contain moderate to low levels of protein and contribute to your daily protein intake. Calorie per calorie, nuts contain less protein than beans, lentils, or high-protein grains, a similar level of protein compared to seeds, and more protein than fruits and vegetables.

While nuts do contain protein, they do not contain all essential amino acids and are considered incomplete protein sources. For this reason, nuts are best consumed along with complete protein sources, such as meat or dairy, as paired with other plant-based protein sources if consumed as part of a vegetarian or vegan diet.

Whether you consume them raw, roasted, or in the form of nut butter, nuts are a great way to add more healthy fats, fiber, and protein to your diet in conjunction with other high-protein foods.

List of Protein-Rich Nuts

Here is a list of the most popular high-protein nuts, ranked from highest to lowest protein content per serving.

1. Peanuts

Despite their name, peanuts are not related to tree nuts and are rather part of the legume family along with lentils, beans, and soy. Peanuts grow below ground as the fruit of the peanut plant and are one of the most consumed nuts in the United States. Peanuts are a rich source of fat, carbohydrates, and protein, as well as potassium, phosphorus, and magnesium. Peanuts can be consumed raw, roasted, salted, or unsalted, or in the form of peanut butter, and can be used in sweet dishes, such as cookies, or savory dishes, such as stews.

Nutrition Facts of Peanuts, per 1-ounce serving of raw peanuts (1)

• Protein: 6.58 grams
• Fat: 12.28 grams
• Carbs: 7.51 grams
• Fiber: 2.27 grams

2. Almonds

While referred to as nuts, almonds are in fact seeds that grow as fruit of the almond tree. Almonds grow in a shell, however, the shell is usually removed when sold and almonds can be purchased whole, sliced, slivered, raw, roasted, or salted in most grocery stores. In addition to being sold as nuts, almonds are also used to make almond milk, butter, oil, flour, and paste. Almonds are a good source of fiber and monounsaturated fats, and the skin is a good source of antioxidants (2). Whole almonds are great for high-protein snacks, while almond flour is a great way to add a boost of protein and healthy fats to baked foods such as muffins or pancakes.

Nutrition Facts of Almonds, per 1-ounce serving of whole, raw almonds (3)

• Protein: 6.07 grams
• Fat: 14.49 grams
• Carbs: 5.67 grams
• Fiber: 3.06 grams

3. Pistachios

Pistachios are a member of the cashew family, grow in trees, have a slight green color, and a slightly sweet taste. Pistachios are one of the lowest-calorie and highest-protein nuts, with a much higher calorie-to-protein ratio than that of most nuts. They also contain a higher ratio of essential amino acids to protein than other nuts, which are important heart-healthy nutrients (4). Pistachios can be purchased shelled or unshelled, salted or unsalted, and a great for snacking, baked goods, like cookies, or savory dishes, like salmon.

Nutrition Facts of Pistachios, per 1-ounce serving of raw pistachio nuts (5)

• Protein: 5.81 grams
• Fat: 12.76 grams
• Carbs: 7.85 grams
• Fiber: 1.98 grams

4. Cashews

Cashews are the seed of the tropical cashew tree and the accessory to the cashew apple fruit. Cashews have a rich and buttery taste, fatty texture, and are a good source of unsaturated fats, copper, magnesium, manganese, and zinc. Cashews can be found raw, roasted, salted, or unsalted, and are also used to make cashew milk and cashew butter. Cashews are a great addition to trail mix, granola, and salads, such as curried chicken salad.

Nutrition Facts of Cashews, per 1-ounce serving of raw cashews (6)

• Protein: 4.93 grams
• Fat: 11.03 grams
• Carbs: 10.29 grams
• Fiber: 1.16 grams

5. Pine Nuts

As the name implies, pine nuts are edible seeds that come from various species of pine cones. In addition to being high in protein, these small white nuts are rich in omega-3 fatty acids, magnesium, and iron. Pine nuts are a healthy protein-rich snack that can be consumed raw or roasted, they can also be added to salads, or blended into sauces such as pesto and used in pasta or as a spread in a sandwich.

Nutrition Facts of Pine Nuts, per 1-ounce serving of raw pine nuts (7)

• Protein: 4.45 grams
• Fat: 17.38 grams
• Carbs: 5.27 grams
• Fiber: 1.11 grams

6. Walnuts

Walnuts are seeds from the fruit shell that grows on a walnut tree, also known as genus Juglans. Walnuts have a distinct brain-like shape and contain more omega-3 fats, specifically alpha-linolenic acid (ALA), and fewer carbohydrates than any other nut. Walnuts have a mild, earthy, and slightly tangy flavor, and are sold in their shell, or shelled in whole or half pieces. With their hearty texture and high protein content, chopped walnuts are a great addition to baked goods, such as muffins, and vegetarian dishes such as lentil loaf or meatless pasta sauces.

Nutrition Facts of Walnuts, per 1-ounce serving of raw, English walnut halves (8)

• Protein: 4.14 grams
• Fat: 19.76 grams
• Carbs: 3.09 grams
• Fiber: 1.47 grams

7. Brazil Nuts

Not only are Brazil nuts one of the highest protein nuts, but they are the largest in size, as their large, oblong shape, helps them stand out in the bowl of mixed nuts. Brazil nuts come from a rainforest tree and grow in hard-shelled fruits that resemble coconuts. Along with protein and healthy fats, Brazil nuts are a significant source of selenium, as just one Brazil nut provides 175% of the daily value. Pair Brazil nuts with dried fruit for a sweet and savory office snack full of protein, healthy fats, carbohydrates, and micronutrients.

Nutrition Facts of Brazil Nuts, per 1-ounce serving of dried, unblanched, Brazil nuts (9)

• Protein: 4.05 grams
• Fat: 19.02 grams
• Carbs: 3.32 grams
• Fiber: 2.13 grams

8. Hazelnuts

Hazelnuts, also known as filberts, are the fruit of the hazel tree and have a distinctly round shape. Hazelnuts are crunchy with a rich taste and are commonly paired with chocolate or cocoa powder in desserts or to make sweet spreads, such as Nutella. In addition to being a good source of protein, hazelnuts are also a good source of omega-3 fats and antioxidants in the form of vitamin E.

Nutrition Facts of Hazelnuts, per 1-ounce serving of raw hazelnuts or filberts (10)

• Protein: 3.83 grams
• Fat: 15.17 grams
• Carbs: 7.51 grams
• Fiber: 2.38 grams

9. Pecans

Pecans are nuts from hickory trees native to the Southern United States and Northern Mexico. These high-fat nuts are high in calories and contain a moderate level of protein. Pecans are also a good source of micronutrients, namely copper, thiamine, and zinc, monounsaturated fatty acids, and contain antioxidants in the form of vitamin A. Pecans are delicious in baked goods, such as granola and baked oatmeal, or as a simple snack.

Nutrition Facts of Pecans, per 1-ounce serving of raw pecan halves (11)

• Protein: 2.82 grams
• Fat: 20.78 grams
• Carbs: 3.60 grams
• Fiber: 1.64 grams

10. Macadamia Nuts

Although macadamia nuts are the lowest protein-containing nut, they do contain some protein. Macadamia nuts are indigenous to Australia and are primarily a source of healthy fats, carbohydrates, and fiber, and are particularly high in manganese. Macadamia nuts are commonly sold raw and shelled and are also used to make macadamia nut milk, a popular, yet pricey, non-dairy milk alternative.

Nutrition Facts of Macadamia Nuts, per 1-ounce serving of raw macadamia nuts (12)

• Protein: 2.21 grams
• Fat: 18.40 grams
• Carbs: 6.83 grams
• Fiber: 2.15 grams

Ranking of High-Protein Nuts per Serving

All nutrition data is based on FoodData Central.

FAQs

In addition to nuts, there are many seeds that contain protein, specifically hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, and chia seeds, which can be paired with protein-rich nuts to ensure you’re eating more protein throughout the day.

The Bottom Line

While nuts are primarily a source of fat and carbohydrates, certain nuts contain higher levels of protein than other plant foods. Peanuts, almonds, and pistachios top the list of high-protein nuts and seeds and are a good way to add more protein to your diet.