Nuts are more than just a convenient snack—they’re nutrient-dense powerhouses rich in plant-based protein, healthy fats, and essential vitamins and minerals. Whether you're looking to support muscle repair, maintain steady energy, or simply stay full between meals, high-protein nuts are a smart addition to your diet.

Below are 10 of the best protein-rich nuts to help you meet your nutrition goals.

1. Peanuts

Protein per ounce: 7.31 grams

Though technically legumes, peanuts are nutritionally similar to tree nuts and are among the highest in protein. They also offer monounsaturated and polyunsaturated fats and contain antioxidant compounds such as resveratrol and phytosterols. These nutrients may support heart health and help regulate blood pressure and cholesterol.

2. Almonds

Protein per ounce: 6.01 grams

Almonds deliver a balanced mix of protein, fiber, and healthy fats. They're rich in vitamin E, magnesium, and B vitamins, making them a heart-smart choice. Regular consumption of almonds may help manage blood sugar, reduce cholesterol, and promote satiety, which supports weight control.

3. Pistachios

Protein per ounce: 5.73 grams

Pistachios are one of the few nuts considered a complete protein, meaning they contain all nine essential amino acids. They also provide fiber, potassium, and antioxidants, which may help regulate blood pressure and support digestion. Their vibrant flavor makes them a tasty, versatile addition to both sweet and savory dishes.

4. Cashews

Protein per ounce: 5.16 grams

Cashews are creamy and mildly sweet, making them a popular choice for homemade nut butters and dairy-free milks. They are high in magnesium and potassium, both essential for blood pressure regulation and nerve function. When eaten in moderation, cashews may support heart health and energy metabolism.

5. Walnuts

Protein per ounce: 4.31 grams

Walnuts are unique for their high content of polyunsaturated fats, especially alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid. ALA has been associated with reduced inflammation and may help protect brain function as we age.

6. Hazelnuts

Protein per ounce: 4.25 grams

Hazelnuts offer a solid dose of protein alongside heart-healthy monounsaturated fats. They're also rich in antioxidants and have been linked to improved cholesterol profiles. Their pleasant flavor pairs well with chocolate, berries, and coffee-based recipes.

7. Brazil Nuts

Protein per ounce: 4.01 grams

Brazil nuts are notable for their selenium content—just one nut can exceed your daily requirement. Selenium plays a critical role in immune health and may offer cancer-fighting properties. However, due to their high selenium levels, it’s best to limit intake to 1–3 Brazil nuts per day.

8. Pine Nuts

 

Protein per ounce: 3.88 grams

Commonly used in pesto, pine nuts have a soft texture and buttery taste. They provide alpha-linolenic acid and other beneficial fats. Their protein and healthy fat content can contribute to appetite control and heart health.

9. Pecans

Protein per ounce: 2.6 grams

While pecans have slightly lower protein than some other nuts, they are rich in polyphenols and unsaturated fats that benefit heart health. Their antioxidant compounds, including tannins, may also help protect against cellular damage and support gut health.

10. Macadamia Nuts

Protein per ounce: 2.24 grams

Macadamias are the richest in monounsaturated fat of all nuts, particularly oleic acid and palmitoleic acid. These fats support antioxidant function and may assist in reducing body fat. Though lower in protein, macadamias offer impressive health benefits when eaten in moderation.

Tips for Including More Nuts in Your Diet

  • Smoothies: Add a tablespoon of almond butter or a small handful of walnuts for an energy boost.

  • Salads: Top grain bowls or leafy greens with chopped pistachios or hazelnuts.

  • Baking: Swap traditional flour toppings with ground nuts in muffins and breads.

  • Snacks: Create a homemade trail mix using peanuts, cashews, dried fruit, and dark chocolate chips.

  • Savory meals: Use crushed nuts as a coating for chicken or fish.

A Quick Recap

High-protein nuts are a convenient way to stay energized and full throughout the day. Peanuts and almonds lead the list in protein content, while pistachios stand out as a complete protein source. Including a variety of these nuts in your meals or snacks can support muscle health, heart function, and sustained energy—one handful at a time.