The Top 8 Nuts Highest in Protein

Crunchy and satisfying, nuts make an excellent snack. In addition to being delicious, nuts contain a variety of essential nutrients that can benefit your health, including healthy fats, vitamins, and protein. Research suggests that people who eat nuts regularly have a lower risk of death from heart disease than people who eat nuts less frequently. 

There’s no single “best nut,” since each provides a different mix of nutrients. So, including various nuts in your diet helps you get the benefits of each. 

But have you ever wondered which types of nuts are highest in protein? Read on to find out. 

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1. Peanuts

Peanuts are technically a legume, like beans, chickpeas, and lentils. They grow underground, not on trees like the rest of the nuts on the list. However, in the culinary world, we use peanuts like any other nut, so they get a spot on this list. Especially because they are so high in protein.

Peanuts have more protein than all of the tree nuts on the list. Plus, they are higher in folate and niacin than any other nut. These are both essential B vitamins. Folate is required to help make DNA, and niacin helps your body turn food into energy.    

Chopped peanuts are a classic ice cream topper. You can roast peanuts in an air fryer, or blend them to make your own peanut butter. 

Protein per ounce: 7 g

2. Almonds

California grows 80% of the world’s almond supply, so it’s no surprise that this tree nut is the most popular nut in the U.S.

Almonds are the highest in protein among the tree nuts. They’re also the highest in calcium, fiber, and vitamin E of all nuts. And almonds can help reduce “bad” LDL cholesterol levels.

EXPERT PICKS: WHAT TO READ NEXT

• The most heart-healthy nuts: All nuts are nutritious and can help lower your risk of heart disease. But some nuts may be better than others when it comes to heart health. 

• Plant-based protein sources: You don’t need to eat animal products to meet your protein requirements. But your diet should include different plant-based proteins to help bump up your protein intake. 

• Quick and easy ways to eat more protein: Pre-prepping meats and swapping certain grains for more protein-rich varieties are just a few ways to eat more protein.

Almonds are a classic partner for sautéed green beans (try toasting slivered or sliced almonds in the oven). For a savory snack, roast almonds with rosemary and sea salt. Or roast them with cinnamon and honey for a sweet snack.  

Protein per ounce: 6 g

3. Cashews

Creamy and delicious, cashews provide iron, zinc, and vitamin K. And studies suggest that cashews may act as a prebiotic, which means they help feed and support the good bacteria in the gut.    

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Cashew “cheese” has become popular in plant-based cuisine, and is often used to make vegan cheese sauce for noodles. Cashews also pair well with vegetables and chicken or beef in stir fries or curry dishes. 

Protein per ounce: 5 g

4. Walnuts

With their wavy shape, walnuts have been said to slightly resemble the cerebrum, the largest part of the human brain. And maybe that’s not just a coincidence. It turns out that walnuts have more omega-3 fat than any other nut. Omega-3 fat helps support brain health and cognition, and studies show that eating 1 oz or 2 oz of walnuts per day can help improve cognitive function. 

Walnuts are an excellent addition to chocolate chip cookies and banana bread. They are also great as a crunchy topper for pasta salad or leafy greens.  

Protein per ounce: 4 g

5. Pistachios

Pistachios have less fat and fewer calories than most other nuts, but they’re a nutritional powerhouse. Pistachios:

• Contain the highest levels of potassium, vitamin B6, and thiamine of any nut

• Provide plant sterols, a natural compound that helps lower cholesterol levels

• Contain nutrients with antioxidant and anti-inflammatory properties that may help control blood sugar levels

Pistachio-crusted salmon is an elegant and nutritious main dish. Pistachios can also be added to baked goods (think: biscotti), or sprinkled on salads or pasta dishes.  

Protein per ounce: 5.7 g

6. Pine nuts

Pine nuts are the smallest nut in the bunch, but they pack a lot of flavor. Pine nuts have more manganese than any other nut. Manganese is a mineral that helps your body make energy, and protects your body’s cells from damage. 

Pine nuts are an important ingredient in pesto, where they’re blended with basil, olive oil, and Parmesan cheese.

Protein per ounce: 4 g  

7. Brazil nuts

Brazil nuts have more selenium than any other nut. Just one Brazil nut contains 96 mcg of selenium, which is 175% of the recommended amount of the daily value (DV) of selenium (55 mcg). 

Selenium is important for normal thyroid function. It also acts as an antioxidant, protecting the body’s cells from damage caused by free radicals and infections.

One caution: Eating too many Brazil nuts can cause selenium toxicity. The safe upper limit for selenium is 400 mcg, so don’t eat more than four Brazil nuts per day. 

Since the serving size for Brazil nuts is small, they are not often used in cooking or baking. 

Protein per ounce: 4 g

8. Pecans

Pecans provide a range of nutrients, including: 

• Thiamine, which helps turn food into energy

• Zinc, which supports your immune system and metabolism 

• Copper (nearly 40% of the DV), a nutrient that’s required to make blood vessels

• Antioxidants 

• Fiber

One study found that eating an ounce of pecans daily improved cholesterol levels in people with heart disease. 

Pecans pair well with cheese, crackers, and fruit on an appetizer platter. They are also the famous “star” of pecan sandies, a buttery shortbread cookie.  

Protein per ounce: 3 g  

Comparing the nutrient content of nuts

Here’s a comparison of the nutrients in nuts:

Which nuts should I buy?

Buy the nuts that you prefer, whether they’re salted or unsalted. It turns out that most brands of salted nuts are not that high in salt (sodium), which is probably because the serving size, 1 oz, is quite small. 

On average, 1 oz of salted nuts has 85 mg to 180 mg of sodium, which is just 4% to 8% of the DV for sodium. This is not a lot of salt and isn’t usually cause for concern. For comparison, an average serving of pretzels (60 g, or around 2 oz) has 750 mg sodium.

Nuts coated in candy may be high in sugar, but, again, if you’re sticking to the serving size of 1 oz, the sugar content may be reasonable. An ounce of honey-roasted peanuts has 1 tsp (4 g) of added sugar, while 1 oz of chocolate-covered almonds has 3 tsp (12 g) of added sugar. 

For context, the American Heart Association (AHA) recommends that women limit intake of added sugar to 25 g (around 6 tsp) daily. Men should limit intake of added sugar to 36 g (around 9 tsp) daily. So, read nutrition facts labels (key: 1 tsp sugar = 4 g) and choose brands lower in sugar when possible.

When buying trail mix, note the ingredients, and try to avoid mixes made with chocolate chips, sweetened yogurt pieces, or sweetened dried fruits. Trail mix with simple nuts, seeds, and unsweetened dried fruit is the more nutritious option.   

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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