8 Best High-Protein Nuts You Should Be Eating, According to Dietitians
Level up snack time with these satiating picks.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition Lab Director
If you go nuts for nuts, you’re in for a treat: Those crunchy little morsels are a great source of plant-based protein, plus other essential nutrients. You may be most apt to nosh on nuts as a snack, but they’re super-versatile and can be used in tons of different dishes, both savory and sweet. And since nuts are so nutrient-rich, you don’t need to eat too many to reap their benefit.
“Eating a handful of nuts daily as part of a healthy diet may be good for heart health, brain health and managing your weight because they’re a great source of fiber, protein, healthy unsaturated fatty acids, antioxidants, vitamins and minerals,” says Jerlyn Jones, MS, RD, a registered dietitian and owner of The Lifestyle Dietitian in Atlanta. Getting enough protein is a trendy wellness task these days, and the high-protein nuts below can be a great way to pad your daily intake.
Wondering how much protein to aim for? The recommendation is 0.8 to 1 gram per kilogram body weight daily. If you weigh 160 pounds, then you need roughly 58 – 72 grams each day. When it comes to calories, about 10 – 35% should come from protein. It may vary a bit by factors like age and activity level.
Peanuts
America’s favorite nut is actually a legume, like lentils and beans, but we had to include it on this list: it offers 7 grams per ounce.
Peanuts are also great sources of folate, niacin and biotin, which can help with hair growth and prevent hair loss, Anita Mirchandani, MS, RD, CDN, a registered dietitian nutritionist in New York says. Don’t peel off the thin, red skin on peanuts cracked from the shell. The skin contains powerful antioxidants, including resveratrol — the same one found in grape skins. Peanut butter is probably the most commonly used form of the peanut, but go for natural peanut butters without added sugar and oils. Mirchandani swirls peanut butter into oatmeal and smoothies and adds it to curries and other sauces.
Almonds
If we're talking about true nuts (not a legume like peanuts), almonds come out on top. Almonds contain nearly 6 grams of protein per ounce, as well as 3 grams fiber per ounce. Almonds are also high in vitamin E, important for vision and skin health, in particular.
Almonds make a great filling snack, and almond butter can sub in for its peanut counterpart in virtually anything. You can make your own almond butter by simply blending unroasted almonds and a little salt in a blender or food processor until smooth.
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Pistachios
Pistachios have 6 grams of protein per ounce, and hold the distinction of being a nut that’s a complete protein. Complete proteins contain all nine essential amino acids the body needs, but cannot make by itself, including leucine, lysine, tryptophan and more.
Pistachios may help you maintain a healthy weight, as their high fiber paired with the protein may help keep you feeling full for longer. And they may also help support good sleep, as they're a source of melatonin, magnesium and vitamin B6 — a trio that can help the body calm down and get more restful sleep. “If you need a little post-dinner, pre-bedtime snack, pistachios would be my suggestion,” Mirchandani says.
Cashews
Cashews are the base for many plant-based sauces, creams and cheeses, thanks to their soft, buttery texture, so they're a popular fixture in vegetarian and vegan diets, and deliver 4 grams of protein per one-ounce serving. “Cashews are multifaceted, and you can blend them into a cream or add to a gravy to boost the nutritional profile,” Mirchandani.
Brazil Nuts
The big Brazil nut has 4 grams of protein per ounce — but because of their size, that translates to just one or two nuts in a serving. They're also high in selenium — one nut provides more than 100% of your daily selenium needs — which has antioxidant properties and is important for thyroid function, immunity, reproductive health and more.
Try not to exceed the serving size, as eating too many Brazil nuts may lead to selenium toxicity over time, which is linked to heart, kidney and nervous system problems.
Hazelnuts
Also known as filbert nuts, hazelnuts clock in at 4 grams of protein per one-ounce serving. They’re also full of potassium, manganese and magnesium — minerals with anti-inflammatory properties. “They’re a great source of antioxidants and may help reduce blood pressure, as well,” Mirchandani says.
Pine Nuts
They're actually seeds from a type of pine tree, but they're edible, and pack 4 grams of protein per one-ounce serving. Pine nuts are a key ingredient in pesto, as their creamy texture keeps the condiment from being too runny, so they're excellent blended into other types of sauces, and you'll also receive iron for healthy blood, as well as vitamin E and magnesium.
Walnuts
Walnut contain 4 grams of protein per ounce, but their other health benefits are what really makes them shine. They’re also one of the best plant-based sources of anti-inflammatory omega-3 fatty acids and folate, two nutrients that are important for brain health.
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Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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