Nutrition Diet: Which Nuts Are High in Protein?

October 1, 2025 •

4 min read

According to the USDA, an ounce of peanuts contains approximately 7 grams of protein, making it one of the most concentrated protein sources among common nuts. This guide explores not only the impressive protein content of peanuts but also reveals which nuts are high in protein to diversify your healthy diet.

Quick Summary

This nutritional breakdown identifies the nuts with the highest protein content, highlighting peanuts, almonds, and pistachios. It details their individual nutritional profiles, from heart-healthy fats to key vitamins, and provides simple ways to incorporate them into daily meals and snacks.

Key Points

Peanuts Lead in Protein: Although technically a legume, peanuts offer the highest protein content per ounce, with around 7g.
Almonds are Top Tree Nuts: For tree nuts, almonds are a leading choice, providing approximately 6g of protein per ounce along with antioxidants and vitamin E.
Pistachios are Complete Proteins: Uniquely, pistachios are a complete protein source, offering about 6g per ounce with all nine essential amino acids.
Beyond Protein Benefits: High-protein nuts also provide heart-healthy fats, fiber, vitamins, and minerals that contribute to satiety and overall health.
Incorporate for Satiety: Adding nuts to meals and snacks helps you feel full longer, which can be beneficial for weight management.
Variety is Key: Eating a mix of different nuts ensures a broader range of nutrients, as each type offers a slightly different profile.

The Nutritious Power of Protein-Packed Nuts

Nuts and seeds have long been celebrated for their numerous health benefits, and their role as a significant source of plant-based protein is particularly noteworthy. Integrating these protein-rich morsels into your diet can help with satiety, support muscle health, and contribute to overall well-being. While many nuts offer a solid protein boost, some stand out from the crowd. Understanding the unique nutritional profile of each variety can help you make the best choices for your dietary goals.

Peanuts: The Legume Leader

Though botanically a legume, peanuts are classified and consumed as a nut, and they top the list for protein content. A single ounce (about 28 grams) of dry-roasted peanuts provides around 7 grams of protein, more than any true tree nut. Beyond protein, peanuts are a great source of heart-healthy unsaturated fats, antioxidants, and essential B vitamins, such as niacin and folate. Peanuts are also budget-friendly and incredibly versatile, making them an accessible and powerful addition to any diet. They are a staple in many cuisines, from stir-fries and stews to the ever-popular peanut butter.

Almonds: The Versatile Tree Nut

For those seeking a true tree nut with high protein, almonds are a fantastic choice. With approximately 6 grams of protein per ounce, almonds are a close second to peanuts in the protein department. These crunchy kernels are also packed with other beneficial nutrients. Almonds are particularly celebrated for their high vitamin E content, a potent antioxidant that protects cells from oxidative damage. They also offer a good dose of dietary fiber, magnesium, and healthy monounsaturated fats. Enjoy almonds whole as a snack, use them slivered in salads, or blend them into homemade almond butter.

Pistachios: The Complete Protein

Pistachios offer about 6 grams of protein per ounce and hold a special distinction: they are one of the few plant-based foods that contain all nine essential amino acids, making them a complete protein source. Their vibrant green hue comes from powerful antioxidants like lutein and zeaxanthin, which are crucial for eye health. Pistachios are also a good source of potassium and B vitamins, along with a significant amount of fiber. Their relatively lower fat and calorie count compared to other nuts makes them a lighter, but equally satisfying, choice.

Cashews: The Creamy Contender

Known for their buttery flavor and creamy texture, cashews provide a respectable 5 grams of protein per ounce. In addition to protein, cashews are a rich source of important minerals, including magnesium, copper, and iron, all vital for various bodily functions, from energy production to immune support. The versatility of cashews is another major plus; they can be added to stir-fries, used to create creamy vegan sauces, or simply enjoyed roasted as a snack.

Walnuts: The Omega-3 Powerhouse

Walnuts are unique among nuts for their high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid known for its anti-inflammatory effects. While their protein content is slightly lower, around 4 grams per ounce, walnuts offer an exceptional nutrient profile that benefits heart and brain health. Their rich, slightly bitter flavor pairs well with both sweet and savory dishes, from baked goods to salads.

How to Integrate High-Protein Nuts into Your Diet

Incorporating nuts into your daily routine is simple and delicious. Here are a few ideas:

Smart Snacking: Keep a small container of mixed nuts or a packet of pre-portioned nuts for a convenient and energizing snack at work or on the go.
Enhance Breakfast: Sprinkle chopped almonds or walnuts over your morning oatmeal, Greek yogurt, or smoothie bowl for added crunch and protein.
Boost Lunch and Dinner: Toss a handful of pistachios or pecans into salads, or use crushed nuts as a crust for chicken or fish. Cashew cream can make a delicious, dairy-free base for curries and soups.
Homemade Nut Butters: Blend your own peanut or almond butter with no added sugar or oil for a fresh, nutrient-dense spread. It's perfect on toast or with fruit.

Nuts' Nutritional Profile Comparison Table


Nut (Per 1 oz Serving)	Protein (g)	Key Nutrients	Notable Benefits
Peanuts	~7g	Niacin, Folate, Magnesium, Antioxidants	Heart health, energy metabolism
Almonds	~6g	Vitamin E, Magnesium, Fiber, Antioxidants	Antioxidant protection, heart health
Pistachios	~6g	Complete Protein, Fiber, Potassium, B Vitamins, Antioxidants	Eye health, satiety, complete protein source
Cashews	~5g	Magnesium, Copper, Iron, Zinc	Immune support, nerve function
Walnuts	~4g	Omega-3 (ALA), Antioxidants, Manganese	Brain health, anti-inflammatory effects

Beyond Protein: The Broader Health Picture

While protein is a key component, the overall nutrient density of nuts is what makes them so valuable. Most nuts are rich in heart-healthy fats (unsaturated fats), dietary fiber, and a wide array of vitamins and minerals. Their unique composition provides antioxidants that combat oxidative stress, which can contribute to chronic inflammation and disease. For example, the antioxidants in walnuts and almonds can protect cells from damage. Furthermore, studies have shown that regular consumption of nuts can improve cholesterol levels and help manage blood sugar, offering benefits for metabolic health. As long as they are consumed in moderation, nuts can play a vital role in maintaining a healthy, balanced diet. For more information on high-protein plant-based foods, visit reputable sources like Health.com.

Conclusion

When it comes to answering the question, "which nuts are high in protein?", peanuts, almonds, and pistachios are the undeniable frontrunners. While peanuts provide the highest amount per ounce, tree nuts like almonds and pistachios are exceptional sources, each bringing their own distinct set of nutritional advantages to the table. Beyond protein, the healthy fats, fiber, vitamins, and minerals in all these nuts make them a superb addition to any diet. By diversifying your intake and incorporating these crunchy powerhouses into your meals and snacks, you can enjoy a delicious way to boost your nutritional intake and support your health goals.

Frequently Asked Questions

Botanically, the peanut is a legume that grows underground, unlike true tree nuts. However, in the culinary world, it is widely considered and used as a nut due to its similar nutritional profile and uses.

Yes. Although they are high in calories, studies suggest that nuts can aid in weight loss. Their high protein, fiber, and healthy fat content helps promote feelings of fullness and satiety, leading to reduced overall calorie consumption.

No, you don't have to eat nuts raw. Both raw and roasted nuts retain their high protein content. Opt for dry-roasted and unsalted varieties to avoid excessive added oils and sodium.

While most nuts are not complete proteins on their own, pistachios are a notable exception, containing all nine essential amino acids. Vegans can get complete proteins by consuming a variety of plant-based foods throughout the day, such as combining nuts with legumes and grains.

Per 1-ounce serving, you can expect approximately 7 grams from peanuts, 6 grams from almonds, 6 grams from pistachios, 5 grams from cashews, and 4 grams from walnuts.

A small handful, roughly one ounce (about 28 grams), is generally considered an appropriate portion size. Because of their calorie density, eating nuts in moderation is key.

Nuts are a nutritional powerhouse, offering healthy fats, fiber, vitamins (like Vitamin E and B vitamins), and minerals (like magnesium and copper). They also contain antioxidants that help combat oxidative stress.