Which Nut is Good in Protein? A Guide to High-Protein Nuts

December 3, 2025 •

3 min read

According to the USDA, peanuts, while technically a legume, contain more protein per serving than any other commonly consumed nut, boasting over 7 grams per ounce. When considering nuts for a protein boost, it is crucial to look beyond just the grams per serving and examine the overall nutritional profile.

Quick Summary

An overview of nuts and their varying protein content. Highlights top contenders like peanuts, almonds, and pistachios, detailing their nutritional benefits and how they can be incorporated into a balanced diet.

Key Points

Peanuts lead the pack: While technically a legume, peanuts consistently offer the highest protein content per ounce among common nuts.
Pistachios are a complete protein: Unlike many plant-based proteins, pistachios contain all nine essential amino acids, making them a complete protein source.
Almonds are rich in antioxidants: Besides a high protein count, almonds are packed with antioxidants, especially in their skin, and are a great source of vitamin E.
Consider variety for diverse nutrients: Different nuts offer unique benefits, such as the omega-3s in walnuts and selenium in Brazil nuts, so consuming a variety is best.
Portion control is key: Nuts are energy-dense, so eating them in moderation, typically a handful or one ounce, helps you gain the benefits without excessive calories.
Versatile for any meal: High-protein nuts can be easily incorporated into your diet as snacks, salad toppings, butters, or mixed into recipes.

Top Contenders: A Closer Look at High-Protein Nuts

While almost all nuts offer some amount of protein, a few varieties stand out for their exceptional protein density and other nutritional advantages. A handful of these can make a significant contribution to your daily protein intake, especially for those following a plant-based diet.

Peanuts

Often mistaken for a true nut, the peanut is a legume that grows underground but is nutritionally similar to tree nuts. It consistently ranks at the top for protein content, with about 7–9.5 grams per 1-ounce serving, depending on the preparation. Beyond protein, peanuts are rich in monounsaturated and polyunsaturated fats, fiber, and important micronutrients like vitamin E, niacin, and thiamine, which support bone health and energy conversion. They are also a more affordable protein source compared to many tree nuts, making them an accessible option for many.

Almonds

Almonds are a nutritional powerhouse, providing approximately 6–7 grams of protein per ounce. They are an excellent source of vitamin E and antioxidants, which help protect against cell damage. The skin of the almond is particularly high in antioxidants, so consuming them with the skin offers maximum benefits. Almonds are also packed with fiber, magnesium, and calcium, supporting heart health and strong bones. Their versatility makes them perfect for snacking, baking, or adding to cereals and salads.

Pistachios

Pistachios offer a unique nutritional profile, delivering around 6 grams of protein per ounce. Notably, pistachios are considered a complete protein source, meaning they contain all nine essential amino acids necessary for the body's functions. They are also a great source of blood-pressure-regulating potassium, immune-supporting vitamin B6, and antioxidants like lutein and zeaxanthin, which promote eye health. The act of shelling pistachios can also slow down your eating, aiding in portion control.

Other Protein-Rich Nuts and Seeds

While peanuts, almonds, and pistachios often steal the spotlight, several other nuts and seeds also offer a good protein punch.

Cashews: These buttery nuts provide about 4–5 grams of protein per ounce, along with significant amounts of copper and magnesium, which support immunity and bone health.
Walnuts: Known for their omega-3 fatty acid content, walnuts also contain around 4–5 grams of protein per ounce. The antioxidants in walnuts can help combat inflammation and oxidative stress.
Brazil Nuts: While lower in protein (around 4 grams per ounce), Brazil nuts are an exceptional source of selenium. Just one nut can meet the daily selenium requirement, a mineral crucial for thyroid health.
Pine Nuts: Often used in pesto, these nuts contain about 4–4.5 grams of protein per quarter-cup serving. They are also a source of monounsaturated fats that may help support heart health.

Comparison of High-Protein Nuts


Nut (1 ounce serving)	Protein (grams)	Fiber (grams)	Key Nutrients
Peanuts	~7.3g	~2g	Vitamin E, Biotin, Niacin
Almonds	~6.0g	~3.5g	Vitamin E, Calcium, Magnesium
Pistachios	~5.7g	~3g	Potassium, Vitamin B6, Antioxidants
Cashews	~5.1g	~1g	Copper, Magnesium, Zinc
Walnuts	~4.3g	~1.7g	Omega-3s, Antioxidants
Brazil Nuts	~4.0g	~1.6g	Selenium

Note: Values are approximate and may vary based on source and preparation.

Incorporating Protein-Rich Nuts into Your Diet

There are numerous ways to add these nutritional powerhouses to your meals and snacks.

Snack on them: A handful of dry-roasted almonds or pistachios is a convenient and satisfying snack that provides lasting energy.
Add to meals: Sprinkle chopped walnuts or cashews onto salads, stir-fries, and grain bowls for added crunch and protein.
Make your own butter: Blend peanuts or almonds into a homemade nut butter, free from added sugars and oils, for spreading on toast or pairing with fruit.
Boost smoothies and baking: Incorporate nut butter or finely ground almonds into smoothies and baked goods for extra protein and texture.
Create a trail mix: Combine your favorite high-protein nuts with dried fruit and dark chocolate chunks for a custom, nutrient-dense mix.

Conclusion: Making the Right Nut Choice for Protein

While peanuts technically lead the pack in terms of raw protein per ounce, the best nut for protein ultimately depends on your overall dietary needs and health goals. For a complete protein source, pistachios are an excellent choice. If you prioritize heart health and antioxidants, almonds and walnuts are strong contenders. For a budget-friendly option that doesn't skimp on protein, peanuts are hard to beat. Incorporating a variety of these high-protein nuts into your diet is the most effective strategy to gain a range of nutritional benefits beyond just protein content.

For more detailed nutritional information on these and other nuts and seeds, consult the U.S. Department of Agriculture's FoodData Central database.

Frequently Asked Questions

Among commonly consumed nuts, peanuts (a legume) contain the highest protein content, with over 7 grams per 1-ounce serving.

While most nuts are considered incomplete proteins, pistachios are a notable exception, as they contain all nine essential amino acids needed for a complete protein profile.

Nuts are a great way to boost your protein intake but are not sufficient as a sole source. They should be consumed as part of a varied diet that includes other protein-rich foods like legumes, eggs, or poultry.

The protein content remains largely the same between raw and roasted nuts. The primary nutritional difference lies in the potential loss of certain heat-sensitive vitamins and the use of added oils or salt in some roasted varieties.

Beyond protein, these nuts provide healthy fats, fiber, vitamins, and minerals that support heart health, aid in digestion, and offer antioxidant benefits.

The combination of protein, fiber, and healthy fats in nuts helps you feel full and satisfied for longer periods, which can help control appetite and prevent overeating.

A standard 1-ounce serving, which is roughly a small handful, can contain between 4 and 7 grams of protein, depending on the nut type.