Which Nuts are Low in Protein? Exploring Nutrient-Rich Alternatives

November 4, 2025 •

3 min read

While many people seek nuts for their high protein content, certain varieties are notably lower in protein but offer a host of other health benefits. This guide helps you identify which nuts are low in protein, such as macadamia nuts and chestnuts, and explains why they remain an important part of a nutritious diet.

Quick Summary

This guide covers nuts with low protein content, including macadamia nuts, chestnuts, and pecans. It details their unique nutritional profiles, focusing on healthy fats, fiber, and micronutrients that contribute to heart health and sustained energy, dispelling the myth that low protein equates to low nutrition.

Key Points

Macadamia Nuts: Contain the least protein among common nuts, offering just 2 grams per ounce, making them ideal for low-protein diets.
Heart-Healthy Fats: Macadamia nuts are rich in monounsaturated fats, which have been shown to help lower bad cholesterol.
Chestnuts are Unique: Unlike other nuts, chestnuts are significantly lower in fat and calories, making them the low-fat, low-protein exception.
Antioxidants in Pecans: Pecans provide a lower amount of protein per serving but are rich in antioxidants that support overall health.
Nutrient Synergy: Low-protein nuts are still nutrient-dense, providing essential minerals, vitamins, and fiber that contribute to overall well-being.
Incorporating Variety: Adding different nuts to your diet, including low-protein varieties, ensures a broader intake of essential nutrients and varied flavor profiles.

The Diverse Nutritional Landscape of Nuts

Nuts are a cornerstone of a healthy diet, lauded for their contribution of healthy fats, fiber, vitamins, and minerals. However, their macronutrient profiles vary significantly across different types. While some, like almonds and peanuts, are protein powerhouses, others prioritize a different set of nutrients. Understanding these differences is key for those following a specific dietary plan, such as a low-protein diet, or for anyone simply seeking variety in their nutrient intake.

Macadamia Nuts: The Rich Source of Healthy Fats

Macadamia nuts are consistently cited as having the lowest protein content among commonly consumed nuts. A typical 1-ounce (28g) serving provides only about 2 grams of protein, making them an ideal choice for those managing protein intake. However, what they lack in protein, they make up for with their healthy fat content. Macadamias are exceptionally rich in monounsaturated fats, particularly oleic and palmitoleic acids, which are beneficial for heart health by helping to lower LDL ('bad') cholesterol. These creamy, buttery nuts also provide a healthy dose of manganese, thiamine, and magnesium, essential minerals for metabolic function and bone health.

Chestnuts: The Low-Calorie, Low-Fat Nut

Unlike most other nuts, chestnuts are a low-fat, low-calorie option, and consequently, also have a very low protein count. A 1-ounce (28g) serving of roasted chestnuts contains approximately 1 gram of protein and is rich in complex carbohydrates and fiber. This unique profile makes them an excellent source of sustained energy and beneficial for digestive health. Chestnuts also stand out for being a good source of vitamin C, a nutrient not typically found in other nuts. They can be enjoyed roasted, boiled, or used in both sweet and savory dishes.

Pecans: Flavorful and Nutrient-Packed

Pecans offer a rich, sweet flavor and a respectable nutrient profile, with a relatively modest protein content. An ounce of pecans contains around 2.6 grams of protein, a lower amount compared to many other nuts. They are a particularly good source of antioxidants and healthy fats, with research suggesting they may help lower LDL cholesterol levels. Pecans are also packed with fiber, which aids digestion and promotes a feeling of fullness, making them a satisfying snack.

How to Incorporate Low-Protein Nuts into Your Diet

Incorporating these nuts into your diet can provide a wealth of nutrients beyond protein. Their unique flavor and texture can add variety and richness to many dishes. Consider these easy methods:

Snacks: A small handful of macadamias or pecans can be a satisfying and heart-healthy snack between meals.
Salads: Sprinkle chopped macadamias or pecans over salads to add a crunchy texture and extra nutrients.
Baking: Incorporate chestnut flour into gluten-free baking or use chopped pecans in cookies and bread.
Toppings: Add crushed nuts to oatmeal, yogurt, or stir-fries.
Nut Butters: Make a homemade macadamia nut butter for a creamy, low-protein spread.

Comparison of Protein Content in Common Nuts


Nut (1 oz / 28g Serving)	Protein (g)	Total Fat (g)	Key Nutritional Highlight
Macadamia Nuts	~2.0	~21.0	Very high in monounsaturated fat
Chestnuts (roasted)	~1.0	~1.0	Rich in vitamin C and fiber
Pecans	~2.6	~20.4	High in antioxidants
Hazelnuts	~4.0	~17.0	Good source of vitamin E and B vitamins
Almonds	~6.0	~14.0	Excellent source of protein, fiber, and vitamin E
Pistachios	~6.0	~13.0	Complete protein, good fiber source

Conclusion

While protein is an important nutrient, it's crucial to remember that a nut's value is not solely defined by its protein content. For those looking for which nuts are low in protein, macadamia nuts, chestnuts, and pecans are excellent choices. These options offer a diverse range of other nutritional benefits, from heart-healthy fats and disease-fighting antioxidants to essential vitamins and fiber. By understanding their unique profiles, you can strategically include these delicious, nutrient-dense nuts in a balanced and varied diet, supporting overall health and wellness.

Frequently Asked Questions

Yes, absolutely. Nuts low in protein, such as macadamia nuts and chestnuts, are still very healthy. Their nutritional value comes from a high concentration of healthy fats, fiber, vitamins, and minerals that contribute to heart health, digestion, and antioxidant protection.

Macadamia nuts are generally considered the nut with the lowest protein content. A standard 1-ounce (28g) serving contains only about 2 grams of protein.

Yes, chestnuts are a unique exception among nuts, being notably low in both fat and protein while being a good source of complex carbohydrates and vitamin C.

Yes. Low-protein nuts can be part of a high-protein diet to provide healthy fats, fiber, and other micronutrients. The key is to balance your overall intake and not rely on them as a primary protein source.

Macadamia nuts are celebrated for their heart-healthy monounsaturated fats, which can help lower cholesterol. They also contain manganese, thiamine, and other beneficial nutrients.

Yes, pecans are a rich source of antioxidants that can help combat oxidative stress in the body. They also provide plenty of healthy fats and fiber.

Yes, their macronutrient composition often influences taste and texture. Macadamia nuts, being high in fat, have a rich, buttery flavor, while chestnuts, with more carbohydrates, are sweeter and starchier.