List of the Most Protein Rich Nuts
September 15, 2023
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, but do nuts have protein to help build muscle? While the bulk of their calories come from fat, many nuts are also plenty high in protein. Check out our macro calculator to find a daily protein recommendation that's tailored to you and your lifestyle! You can then use our Macro Meal Plan Generator to create a custom meal plan based on your macros.
Many nutrition experts recommend including nuts as part of a heart-healthy diet. If you’re wondering which nuts have the most protein, or the amount of protein in your favorite nuts, check out the list below.
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Protein in 1 oz (28g): 6.9g
With 7 grams of protein per ounce, peanuts contain the highest protein of any nut. 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. Keep in mind that peanut powder is a popular substitute that offers less fat, but often contains less protein than the actual nut itself. Try adding these high-protein nuts to your salad or stir fry as a healthy, crunchy topping! 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.
Protein in 1 oz (28g): 6g
These lower-fat nuts are also high in protein, providing 6 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 can lower cholesterol and help your body fight off potential damage from harmful cells. One serving of almonds contains about half of a person’s daily requirement of an important antioxidant, Vitamin E.
Protein in 1 oz (28g): 5.7g
Crispy and satisfying to munch on, pistachios are another nut that’s high in protein, containing almost 6 grams of protein in each serving. These nuts are delicious and colorful, with a beautiful natural green hue that makes them a great complement 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. In addition to being a high protein nut, pistachios are also high in fiber, a combination that will keep you feeling full for longer.
Protein in 1 oz (28g): 4.8g
With almost 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.
Fun fact: Raw cashews are surrounded by a shell containing urushiol, the same substance that is found in poison ivy. The cashews sold in stores have been processed, so these high-protein nuts are safe to eat!
Protein in 1 oz (28g): 4.3g
Known for their association with chocolatey desserts and spreads, hazelnuts are also a delicious snack on their own. While they are a little higher in fat than other protein-rich nuts, hazelnuts still offer over 4 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, potentially lowering your risk of heart issues. This makes these high-protein nuts another heart-healthy choice for building more muscle.
Hazelnuts are also full of vitamins and minerals. One of these minerals includes thiamin, or vitamin B1, which helps to break down food for energy to keep you going throughout the day!
6. Brazil Nuts
Protein in 1 oz (28g): 4.1g
One of the largest protein-rich nuts you'll find, Brazil nuts contain 4.1 grams of protein in each serving. They are also rich in selenium, a nutrient that helps the body fight infection and maintain a healthy thyroid. One single Brazil nut contains well over 100% of the recommended daily amount of selenium! These protein-rich nuts contain high concentrations of many other important minerals, such as magnesium, zinc, and copper, as well as being a great source of healthy fats.
Protein in 1 oz (28g): 4.1g
Walnuts are a delicious option that contain over 4 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. These high-protein nuts have been found to lower total cholesterol, LDL cholesterol, and other indicators of heart disease! 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 makes pine nuts a delicious complement to savory dishes. One serving contains almost 4 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. These nuts also contain pinolenic acid, a heart-healthy fatty acid that is found exclusively in pine nuts and pine nut oils.
Fun fact: Pine nuts are an essential ingredient in Italian pesto sauce!
Adding More Protein-Rich Nuts to Your Diet
So, do nuts have protein? We hope this answers the question. Nuts can be a great way to round out your macros by grabbing a few as a satiating snack with fat and protein. Most studies agree that eating an ounce a day of any nut in this list is a great way to consume protein, fat, and heart-healthy nutrients. And while it’s great to know which nuts have the most protein, ensure you’re eating a variety to get the benefits of all the different nutrients!
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 every day, try out our app and get a personalized meal plan based on macros for free.
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