Which nut has the most L-arginine?

November 29, 2025 •

3 min read

According to nutritional data, pumpkin seeds are one of the richest sources of L-arginine, containing over 5 grams per 100g serving. While technically seeds, they significantly outperform true nuts in this category, making them a key consideration when asking which nut has the most L-arginine. Following pumpkin seeds, peanuts and almonds are among the nuts with the highest concentrations of this important amino acid.

Quick Summary

This article provides a comprehensive overview of L-arginine content in various nuts and seeds. It details the nuts with the highest concentrations, explains the health benefits of L-arginine, and offers a comparison table to help inform dietary choices.

Key Points

Pumpkin Seeds are King: While technically seeds, pumpkin seeds boast the highest L-arginine content, with over 5 grams per 100g.
Walnuts and Peanuts Rank High: Among true nuts, walnuts and peanuts offer the most L-arginine, providing approximately 3.62g and 3.35g per 100g, respectively.
Almonds Offer a Solid Contribution: A popular choice, almonds contain a healthy amount of L-arginine (around 2.46g per 100g) and are also rich in other vital nutrients.
L-Arginine Supports Heart Health: The amino acid is a precursor to nitric oxide, which helps relax and widen blood vessels to promote healthy blood flow and regulate blood pressure.
Variety is Best for Balanced Nutrition: Instead of focusing on a single nut, incorporating a diverse range of nuts and seeds ensures a broad spectrum of nutrients and health benefits.
Processing Can Affect Content: Factors like roasting and salting can impact the precise nutritional content of nuts, so it's always best to check specific nutritional information.

Pumpkin Seeds: The L-Arginine Champion

While not botanically classified as a nut, pumpkin seeds are the indisputable leader when it comes to L-arginine content in this category of foods. Containing over 5 grams of L-arginine per 100g, they offer a powerful nutritional punch. L-arginine is a semi-essential amino acid that plays a vital role in the body's production of nitric oxide. Nitric oxide helps blood vessels dilate and relax, which supports healthy blood flow and overall cardiovascular function. Incorporating pumpkin seeds into your diet is a simple and effective way to boost your L-arginine intake, whether as a snack, a salad topping, or blended into a smoothie.

Nuts with High L-Arginine Content

After accounting for pumpkin seeds, several true nuts stand out for their high L-arginine levels. Among these, walnuts and peanuts are particularly notable.

Walnuts: These brain-shaped nuts are packed with nutrients, including healthy fats and antioxidants, in addition to a substantial amount of L-arginine. They contain approximately 3.62 grams of L-arginine per 100g, making them one of the richest nut sources. Their high arginine content, combined with omega-3 fatty acids, supports heart health by improving artery wall flexibility and reducing inflammation.
Peanuts: Though technically a legume, peanuts are commonly used as a nut and are a significant source of L-arginine, offering around 3.35 grams per 100g. They also provide beneficial nutrients like vitamin E, folate, and fiber. Choosing unsalted, dry-roasted peanuts is the best way to get the health benefits without excess sodium.
Almonds: A popular and versatile nut, almonds contribute a healthy dose of L-arginine to your diet, with about 2.46 grams per 100g. They are also known for their high fiber, vitamin E, and magnesium content. For maximum nutritional benefits, it's recommended to eat almonds with the skin on.
Other notable nuts: Pistachios and hazelnuts are also good sources of L-arginine, providing around 2.1g and 2.2g per 100g, respectively. Incorporating a variety of nuts into your diet ensures a diverse range of nutrients.

The Role of L-Arginine in the Body

L-arginine plays a key role in several important bodily functions. Its most well-known function is its role in the production of nitric oxide (NO). This compound is a powerful vasodilator, meaning it helps relax and widen blood vessels. This has several positive effects on health:

Cardiovascular Health: Improved blood flow helps to maintain healthy blood pressure levels and can reduce the symptoms of conditions like angina and peripheral arterial disease.
Immune System Support: L-arginine is essential for the function of the immune system, helping to regulate immune cell activity.
Erectile Dysfunction: Some studies suggest that oral L-arginine supplementation can improve sexual function in men with erectile dysfunction, especially when stemming from a physical cause.

Factors Affecting L-Arginine Content

It is important to note that the L-arginine content in nuts can vary depending on factors like the specific variety, growing conditions, and processing methods. For instance, dry-roasted nuts may have slightly different nutritional profiles than raw nuts. Always consult detailed nutritional databases or product labels for the most precise information, especially for dietary planning.

Comparison Table: L-Arginine Content in Nuts and Seeds


Food Item (per 100g)	L-Arginine Content (grams)	Notes
Pumpkin Seeds	5.35	Technicallly a seed, but the highest source in this category.
Walnuts	3.62	A great source of omega-3 fatty acids as well.
Peanuts	3.35	A legume, but often grouped with nuts; offers vitamins and fiber.
Almonds	2.46	A versatile nut high in Vitamin E and fiber.
Pine Nuts	2.41	Often used in pesto and salads.
Hazelnuts	2.2	A good source of antioxidants.
Pistachios	2.1	Provides additional plant sterols and polyphenols.
Cashews	2.0	A source of healthy fats and magnesium.
Macadamia Nuts	1.4	The lowest arginine content among popular nuts.

Conclusion: Choosing the Right Nut for Your Needs

When examining which nut has the most L-arginine, pumpkin seeds and peanuts consistently rank highest, followed closely by walnuts and almonds. If your goal is to maximize your L-arginine intake from a nut-like food, pumpkin seeds are your best bet. However, incorporating a variety of these nuts into your diet is a balanced and delicious approach to reaping the benefits of this amino acid. By understanding the nutritional value of each nut, you can make informed choices to support your cardiovascular health, immune system, and overall well-being. Always remember that for specific health concerns, it is best to consult a healthcare provider.

For more detailed nutritional information, the Cleveland Clinic provides additional resources on L-arginine and its health benefits.

Frequently Asked Questions

L-arginine is a semi-essential amino acid that the body uses to create nitric oxide, a compound that helps relax and widen blood vessels. This process is crucial for maintaining healthy blood pressure, improving blood flow, and supporting cardiovascular health.

No, botanically speaking, pumpkin seeds are seeds, not nuts. However, they are often considered in the same category as nuts for nutritional comparisons due to their high fat and protein content, and are a superior source of L-arginine.

While peanuts are legumes, they are one of the richest sources of L-arginine alongside walnuts. They offer approximately 3.35g per 100g, placing them higher than many tree nuts.

The L-arginine in nuts contributes to the production of nitric oxide, which helps to dilate blood vessels and can assist in lowering blood pressure. It is a component of a heart-healthy diet, but should not replace prescribed medication.

There is no official Recommended Daily Intake (RDI) for L-arginine. The body can produce some of its own, with a typical diet providing a few grams a day. If you have specific health concerns, consult a healthcare professional.

Yes, among popular nuts, macadamia nuts have one of the lowest L-arginine concentrations, with around 1.4 grams per 100g.

The most effective way is to incorporate a variety of high-protein foods rich in L-arginine into your diet, including nuts, seeds (especially pumpkin seeds), legumes, and lean meats. A handful of nuts daily is an excellent starting point.