How Much Protein Do Hickory Nuts Have? A Nutritional Breakdown

January 2, 2026 •

4 min read

A 100-gram serving of dried hickory nuts contains approximately 12.7 grams of protein, a solid contribution for a plant-based food. These native American nuts are packed with more than just protein, also offering healthy fats and crucial minerals for overall well-being.

Quick Summary

Hickory nuts are a moderate source of plant-based protein, providing around 12.7 grams per 100g serving. They also boast high levels of healthy fats, fiber, and essential minerals, contributing to sustained energy and overall health.

Key Points

Moderate Protein Source: Hickory nuts provide about 12.7 grams of protein per 100g, placing them as a moderate, plant-based protein source.
Rich in Healthy Fats: With a macronutrient profile dominated by healthy fats, they offer high caloric energy and support cardiovascular health.
Excellent Source of Minerals: Hickory nuts are a potent source of minerals, especially manganese, magnesium, phosphorus, and zinc.
Beneficial for Digestion: Their significant fiber content helps to support healthy digestive function.
Sustained Energy: The combination of fats and protein provides a long-lasting energy boost without a quick crash.
Culinary Versatility: They have a rich, buttery flavor and can be incorporated into a wide range of recipes, from snacks to baked goods.

The Core Nutritional Profile of Hickory Nuts

Dried hickory nuts offer a potent and nutrient-dense profile, particularly known for their high-fat content and moderate protein levels. While protein is an important component, it's the rich combination of macronutrients and micronutrients that makes them a valuable food source. A 100-gram serving provides significant nutritional benefits, alongside a high-calorie count.

Based on data from multiple nutritional sources, the typical profile per 100 grams of dried hickory nuts is as follows:

Protein: Approximately 12.7–13 grams.
Fats: Around 64 grams, with a healthy balance of monounsaturated and polyunsaturated fats.
Carbohydrates: About 18.25 grams, which includes a notable amount of dietary fiber.
Calories: High, at around 657 kcal.

Beyond these macronutrients, hickory nuts are also an excellent source of several key vitamins and minerals essential for bodily function.

Manganese: Crucial for bone health and metabolism.
Magnesium: Supports muscle and nerve function.
Phosphorus: Vital for building strong bones and teeth.
Potassium: Important for regulating blood pressure.
B Vitamins: Includes Thiamine (B1) and Vitamin B6, which aid energy production and protein metabolism.

Hickory Nuts vs. Other Popular Nuts: A Protein Comparison

When evaluating hickory nuts as a protein source, it's useful to compare their content to other commonly consumed nuts. While they are a good source, they are not the highest on the market, but their unique flavor and fat profile set them apart.

Protein Content Per 100g (Approximate)


Nut	Protein (g) per 100g	Notes
Hickory Nuts	12.7–13 g	Rich in healthy fats and minerals.
Peanuts	25.8 g	A legume, but often classified as a nut; provides high protein.
Almonds	21 g	A high-protein tree nut, also rich in fiber and Vitamin E.
Pistachios	20 g	A complete protein source; high in fiber and antioxidants.
Cashews	18.22 g	Creamy texture, good source of protein and minerals.
Walnuts	15.2 g	Also a good protein source, known for omega-3 fatty acids.
Hazelnuts	13.33 g	A moderate protein source, rich in healthy fats.
Pecans	9.2 g	Lower in protein than hickory nuts but still contains valuable nutrients.

The Health Benefits of Hickory Nuts Beyond Protein

While the protein content is a significant feature, the overall health benefits of hickory nuts are what make them a great addition to a balanced diet. The rich composition of fats, fibers, and minerals offers a variety of advantages.

Key Health Advantages Include:

Cardiovascular Support: The high level of monounsaturated and polyunsaturated fats can help reduce bad (LDL) cholesterol levels, supporting overall heart health.
Enhanced Digestion: Like many other nuts, hickory nuts are a good source of fiber, which is vital for maintaining a healthy and regular digestive system.
Sustained Energy Levels: The combination of fats and protein provides a slow-release, sustained source of energy, helping to prevent energy crashes throughout the day.
Improved Bone Health: The presence of minerals like magnesium, calcium, and phosphorus contributes to maintaining and protecting bone mineral density, potentially helping to prevent degenerative bone diseases like osteoporosis.
Enhanced Protein Metabolism: They contain a good amount of Vitamin B6, which works to improve the efficiency with which the body metabolizes and absorbs protein.

Culinary Uses and Preparation

For many, the most significant challenge with hickory nuts is their hard shell. However, with a good nutcracker, the rich, buttery, and slightly smoky nut meat is well worth the effort. Once cracked, the nuts can be used in a variety of culinary applications:

Snacking: Enjoy them raw or lightly roasted for a delicious, healthy snack.
Baking: Use chopped hickory nuts in cookies, cakes, and other baked goods for a unique flavor twist.
Garnishes: Sprinkle crushed hickory nuts over oatmeal, salads, or yogurt.
Nut Butter: Process hickory nuts in a food processor to create a homemade nut butter.

For more recipes featuring this flavorful nut, explore sites like Farm and Dairy for ideas.

Maximizing the Nutritional Value

To get the most out of your hickory nuts, consider these simple tips:

Roasting: Lightly roasting the nuts can enhance their flavor and make them easier to digest for some people.
Soaking: Soaking nuts before consumption can help break down phytic acid, improving the absorption of minerals.
Portion Control: While nutritious, their high calorie density means moderation is key for a balanced diet. A small handful is an ideal serving size.
Pairing: Combine hickory nuts with other protein sources or fiber-rich foods to create a more complete and satisfying meal or snack.

Conclusion: A Nut Worth Cracking

In summary, hickory nuts offer a moderate but valuable amount of protein for those seeking plant-based sources. At around 12.7 grams per 100g, they provide a decent protein boost, but their real nutritional strength lies in their combination of healthy fats, fiber, and an impressive array of minerals and vitamins. While not the most protein-rich nut, their unique flavor and broad health benefits, from heart health to digestive support, make them a flavorful and nutritious addition to any diet. So, whether you're foraging for them in the fall or seeking out specialty products, adding hickory nuts to your routine is a healthy choice worth exploring.

Frequently Asked Questions

No, like most plant proteins, hickory nuts are not a complete protein, meaning they don't contain all nine essential amino acids in sufficient quantities. However, they still contain a range of amino acids that contribute to your overall protein intake.

Dried hickory nuts are very high in fat, containing around 64 grams of fat per 100g serving. Fortunately, this fat is predominantly healthy monounsaturated and polyunsaturated fat, which is beneficial for health.

Yes, due to their high fat content, hickory nuts are calorie-dense, providing around 657 calories per 100g. It's important to consume them in moderation as part of a balanced diet.

Hickory nuts have a higher protein content than pecans. A 100g serving of hickory nuts provides about 12.7g of protein, while the same amount of pecans contains around 9.2g.

Beyond their protein content, hickory nuts are known for supporting heart health through healthy fats, aiding digestion with fiber, and providing essential minerals like magnesium and manganese.

Yes, hickory nuts can be eaten raw. They can also be lightly roasted to bring out a richer, sweeter flavor and make them more palatable.

Hickory nuts are known for their distinct, rich, and buttery flavor, which often has smoky undertones, especially when roasted.