Which nut has more protein? A comprehensive guide

December 13, 2025 •

4 min read

While most people assume tree nuts are the best source, peanuts—which are technically legumes—take the top spot for protein content, with other popular choices like almonds and pistachios following closely behind. Choosing the right high-protein nuts can provide a powerful, satisfying snack to fuel your day.

Quick Summary

Peanuts, a high-protein legume, lead the pack, with almonds and pistachios also offering significant protein. Seeds like hemp and pumpkin are also top-tier plant-based protein sources, rich in other vital nutrients. Nutritional variety is key.

Key Points

Peanuts Lead Protein Content: Despite being a legume, the peanut offers more protein per ounce than any true tree nut.
Almonds are Top Tree Nut: Almonds are the best source of protein among popular tree nuts, closely followed by pistachios.
Seeds Offer More Protein: Hulled hemp seeds and pumpkin seeds are exceptional protein sources, containing more per 100g than most nuts.
Combine for Complete Amino Acids: For plant-based diets, pairing different nuts, seeds, and legumes helps ensure you get all essential amino acids.
Beyond Protein: Consider other nutrients like omega-3s in walnuts or selenium in Brazil nuts for a well-rounded diet.
Mind Portion Sizes: Due to their calorie density, sticking to a one-ounce serving helps manage your daily intake while reaping nutritional benefits.

Peanuts: The Unexpected Protein Champion

Surprisingly, the title for the most protein-dense "nut" belongs to the peanut. Per 100 grams, peanuts offer an impressive 25-26 grams of protein, making them an affordable and accessible choice for boosting protein intake. Beyond protein, peanuts are rich in healthy fats, fiber, and essential vitamins and minerals.

Why Peanuts Are So High in Protein

Peanuts are technically legumes, a family of plants known for their high protein content. This botanical advantage, coupled with their nutrient density, makes them a valuable food source.

Top Tree Nuts for Protein

Several tree nuts are excellent sources of protein. Incorporating a variety of nuts provides a diverse range of amino acids and micronutrients.

Almonds: As the highest-protein tree nut, almonds provide about 21 grams of protein per 100 grams. They are also high in fiber, heart-healthy fats, and vitamin E.
Pistachios: Offering around 20 grams of protein per 100 grams, pistachios are a complete protein source, containing all nine essential amino acids. They are also rich in fiber.
Cashews: With about 18 grams of protein per 100 grams, cashews are a good source of magnesium, iron, and zinc.
Walnuts: Providing around 15 grams of protein per 100 grams, walnuts are notable for their high omega-3 fatty acid content.

Seeds that Rival Nuts in Protein

Certain seeds offer even higher protein concentrations than most nuts.

Hemp Seeds: Hulled hemp seeds provide an impressive 31.6 grams of protein per 100 grams and are a complete protein source with beneficial omega fatty acids.
Pumpkin Seeds: These seeds contain over 30 grams of protein per 100 grams and are rich in magnesium, zinc, and healthy fats.

Nuts and Seeds Protein Comparison Table

Below is a comparison of protein content per 100 grams for popular nuts and seeds:


Food (per 100g)	Protein (grams)	Notes
Hemp Seeds (hulled)	~31.6 g	Complete protein.
Pumpkin Seeds	~30.3 g	Good source of magnesium.
Peanuts (roasted)	~25.8 g	Technically a legume.
Almonds	~21.1 g	Highest protein tree nut.
Pistachios	~20.1 g	Contains all essential amino acids.
Cashews	~18.2 g	Creamy texture.
Walnuts	~15.2 g	Rich in omega-3s.
Pecans	~9.2 g	Lower protein, high in healthy fats.

Combining Nuts and Seeds for Complete Protein

Combining different plant-based protein sources throughout the day, like nuts, seeds, and legumes, helps ensure you consume all essential amino acids.

Conclusion: Which nut has more protein?

While peanuts, a legume, top the list for protein content, almonds and pistachios are leading tree nuts. Seeds such as hemp and pumpkin offer even higher protein density. Consuming a variety of nuts and seeds provides a broad spectrum of nutrients and health benefits.

For more information, refer to resources like the European Food Information Council.

Choosing High-Protein Nuts: A Guide

Peanuts are the protein king: As a legume, peanuts contain more protein than any true tree nut.
Almonds lead tree nuts: For a classic tree nut, almonds offer the highest protein content.
Seeds are protein powerhouses: Hemp and pumpkin seeds provide even more protein per 100g than most nuts.
Variety is key for amino acids: Combining different nuts, seeds, and legumes helps ensure a complete amino acid profile.
Consider more than just protein: Nuts like walnuts offer high omega-3s, while Brazil nuts are rich in selenium.
Portion size matters: A typical serving of nuts is about one ounce, or a small handful.

FAQs

Question: Are peanuts a nut or a legume? Answer: A peanut is technically a legume, growing underground in a pod.

Question: How does the protein in nuts compare to seeds? Answer: Some seeds like hemp and pumpkin have a higher protein content per 100 grams than most nuts.

Question: Which nuts are complete proteins? Answer: Pistachios and hemp seeds are examples of complete plant-based proteins.

Question: What is a standard portion size for nuts? Answer: A standard serving is about one ounce, or a small handful.

Question: Can nuts alone provide all the protein I need? Answer: While a good source, nuts should be part of a varied diet for complete protein needs.

Question: Which nut is best for heart health? Answer: Walnuts are particularly noted for their omega-3 fatty acids, beneficial for heart health.

Question: What are some easy ways to add more high-protein nuts to my diet? Answer: Incorporate chopped nuts or nut butters into various meals and snacks.

Question: Do nuts with high protein also have more calories? Answer: Yes, nuts high in protein are also calorie-dense due to healthy fats, so portion control is important.

Question: Are there any nuts that have more protein than an egg? Answer: Per 100 grams, peanuts have more protein than an egg. Per ounce, peanuts and almonds are comparable to or slightly higher than one large egg.

Question: What is the nutritional benefit of Brazil nuts? Answer: Brazil nuts are an excellent source of selenium.

Frequently Asked Questions

While commonly called a nut, a peanut is technically a legume because it is an edible seed that grows in a pod underground, similar to peas and lentils.

Some seeds, such as hemp and pumpkin, have an even higher protein content per 100 grams than most nuts. For instance, hulled hemp seeds contain around 31 grams of protein per 100g, while almonds have about 21 grams.

While most plant proteins are incomplete, pistachios and hemp seeds are notable exceptions, as they contain all nine essential amino acids, making them a complete protein source.

A standard serving is typically one ounce (about 28 grams), which is roughly a small, cupped handful. This is a good portion to help manage calorie intake.

No, it is difficult to get all your daily protein requirements from nuts alone. While they are a great supplemental source, it is best to incorporate them as part of a varied diet that includes other protein sources.

All nuts are beneficial for heart health, but walnuts are particularly well-known for their high content of omega-3 fatty acids, which have anti-inflammatory effects and are linked to a reduced risk of heart disease.

You can add chopped nuts to oatmeal, yogurt, and salads; use nut butters in smoothies or as a spread; bake with almond flour; or simply snack on a handful of mixed nuts throughout the day.