List of the Most Protein Rich Nuts

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Protein plays an essential role in your body's function and overall wellness. It helps build and repair your body’s tissues, so if you want to build and strengthen your muscles, you'll need plenty of protein to do it.

Nuts are a healthy way to satisfy your cravings for something salty and crunchy, and while the bulk of their calories come from fat, many nuts also contain a good amount of protein. Many nutrition experts recommend including nuts as part of a heart-healthy diet. Check out the list of the nuts with the highest protein below.

1. Peanuts

Protein in 1 oz (28g): 6.9g
Inexpensive and easy to find, peanuts may be one of the most commonplace options out there, but they're still the nuts with the most protein per serving, totaling 9.5 grams. Keep in mind that peanut powder is a popular substitute that offers less fat, but often contains less protein than the actual nut itself. Peanuts are also high in biotin, so they're great for your skin and nails.

Fun fact: You may have heard that peanuts are not actually botanical nuts. While this is true, you may not be aware that that is also true of most of the common culinary nuts, including almonds, pecans, walnuts, and pistachios.

2. Almonds

Protein in 1 oz (28g): 6g
These low fat nuts are also protein-dense, providing 7 grams in each serving. Technically, almonds are considered a seed, but they're still categorized as nuts when it comes to most situations. This superfood is full of natural antioxidants, which means it can help your body fight off potential damage from harmful cells.

3. Pistachios

Protein in 1 oz (28g): 5.7g
Crispy and satisfying to munch on, pistachios contain 6 grams of protein in each serving. These nuts are delicious and colorful, with a beautiful natural green hue that makes them a great compliment to a variety of dishes. They also contain many of the essential amino acids that the body needs but cannot produce on its own, so they're an excellent choice for all around health and wellness.

4. Cashews

Protein in 1 oz (28g): 4.8g
With 5 grams of protein in every serving, cashews are rich and buttery. They're also high in copper, which means they help support healthy bones and red blood cells. Cashews have a smooth and mild taste that makes for an extra rich nut butter as well.

5. Hazelnuts

Protein in 1 oz (28g): 4.3g
While they are a little higher in fat than other protein rich nuts, hazelnuts still offer 5 grams of protein in every serving. Their fat content may seem like a red flag but studies have shown that hazelnuts may actually help lower your bad cholesterol, making them another heart-healthy choice for building more muscle.

6. Brazil Nuts

Protein in 1 oz (28g): 4.1g
One of the largest protein rich nuts you'll find, Brazil nuts contain 4.75 grams of protein in each serving. They are also rich in selenium, a nutrient that helps the body fight infection and also maintain a healthy thyroid. One serving of Brazil nuts contains well over the recommended daily amount of selenium.

7. Walnuts

Protein in 1 oz (28g): 4.1g
Walnuts are a delicious option that contain 4.5 grams of protein in every serving. These nuts are known for having a rich mouthfeel, making them a popular addition to a variety of sweet and savory dishes. Walnuts are often recommended to help maintain cardiovascular health as well. They contain more omega-3 fatty acids than any other nut, an essential nutrient that offers numerous health benefits.

8. Pine Nuts

Protein in 1 oz (28g): 3.9g
A fragrant, rich, and almost buttery texture make pine nuts a delicious complement to savory dishes. One serving contains 4.5 grams of protein, so it's a great way to boost the muscle building power of your favorite meals. Pine nuts are relatively high in fat, but they still contain many anti-inflammatory properties and are regarded as a healthy choice in moderation.

Nuts can be a great way to round out your macros by grabbing a few as a snack if you need more fat and, to a lesser extent, protein. Hopefully this list helps you to find the right nuts to meet your protein requirements. However, if you are still finding it hard to hit your macros everyday, try out our app and get a personalized meal plan based on macros for free.

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