Which Nuts Are Highest in Protein? Dietitian Shares 3 Top Picks

Which Nuts Are Highest in Protein? Dietitian Shares 3 Top Picks
Written by a Certified Nutrition Writer
Introduction The Importance of Protein-Rich Nuts
Protein we think of chicken, eggs, and beans. But nuts, those little, crunchy powerhouses are often underestimated as a plant-based protein source. Whether you are a vegetarian, a gym rat who is trying to fuel your workouts, or just trying to eat healthier, nuts can be a big part of your protein consumption.
However, not all nuts are made equal. Some have lots of healthy fat but little protein; others provide a hefty dose of both. So when it comes to protein content, what nuts are the best? To find out the expert take, we tapped registered dietitian Dr. Anita Mistry, who explained what her top three favorites were and the reasons behind each.
So let’s explore the top nuts high in protein.
Almonds The Nutty Protein Powerhouse
Protein per 28g (approximately 23 almonds): 6g
And if you had to pick just one nut to enjoy, almonds might rank at the top, and for good reason. They’re crunchy, mildly sweet, and plenty versatile. But beyond flavor, they offer a surprising protein punch.
“Almonds are a good all-arounder,” Dr. Mistry says. “They’re not just high in protein they’re also a good source of vitamin E and magnesium and healthful monounsaturated fats.”
Indeed, a Journal of the American Heart Association study found that swapping in almonds for a carb-rich snack improved cholesterol levels and reduced belly fat.
How to add them to your diet:
TOPPING: Yogurt or porridge sprinkled with sliced almonds
Add to smoothies for extra creaminess and protein.
Spread almond butter on whole-grain toast.
Pistachios: The Surprising High-Protein Snack
Protein in 28g (around 49 pistachios): 6 grams
Although almonds tend to take center stage, pistachios are quietly one of the highest-protein nuts you can eat. They’re also one of its few sources of complete plant proteins four of the amino acids the body can synthesize, but nine it can’t. This is decidedly not something you see in plant-based foods.
Dr. Mistry says pistachios are part of something I call a ‘smart snack.’ “They’re so high in protein and much lower in calories than many other nuts, making them great for weight management.
According to a 2012 clinical trial published in Nutrition Journal, participants who consumed pistachios as a snack daily showed improvements in blood pressure and vascular health.
How to enjoy them:
Mid-afternoon slump: Snack on shelled pistachios.
Add to salads to give them a salty crunch.
Combine with dried fruit for a DIY trail mix.
Peanuts: Nature’s Muscle-Building Champion (Yes, They’re a Legume!)
Montano, Nuno protein per 28g (approx. 32 peanuts): 7 grams
Technically speaking, peanuts aren’t nuts they’re legumes. But nutritionally and culturally, they act like nuts, and they’re one of the most protein-dense options there is. They even provide more protein per gram than any other nut.
“Peanuts are wonderful for muscle-building and muscle-sparing,” Dr. Mistry says. They’re particularly useful for those following plant-based diets who want a dependable protein source.”
Peanuts also contain resveratrol, the same antioxidant found in red wine, believed to be responsible for promoting heart health and anti-aging effects.
JAMA Internal Medicine once published a study that showed higher peanut consumption was associated with lower rates of death from all causes, particularly cardiovascular disease.
Best ways to include them:
Natural peanut butter on apple slices or crackers
Top stir-fries or noodle dishes with crushed peanuts.
Peanut protein energy balls with oats and dates
Honorable Mentions
While the three nuts above top the protein charts, others are also worth mentioning:
Cashews—5g of protein per 28g; creamy texture but slightly lower in protein
Walnuts—4g of protein per 28g; great for omega-3s, but not as protein-dense
Hazelnuts—4g per 28g; more about healthy fats and antioxidants than protein
Each nut brings its own set of nutritional benefits, and mixing them can help you get the best of all worlds.
Contextualizing Nut Protein
You should also keep in mind that nuts are high in protein compared with other plant-based foods but should not be your sole source of protein particularly on a vegetarian or vegan diet. Nuts combined with legumes, grains, and seeds will round out your protein profile for the day.
Also, because nuts are high in calories, moderation is important. “Just a small handful a day will give you the benefits without going overboard with the calories,” says Dr. Mistry.
For the sensitive among us, do not worry many seeds, such as sunflower and pumpkin, also offer similar protein and nutrient benefits and are safe substitutes.
Conclusion: Crunch Your Way to Improved Nutrition
So which nuts contain the most protein? In summary:
Peanuts, with 7 grams, are in your number one spot.
Almonds and pistachios are tied with 6 grams each.
Whether you’re sprinkling them on breakfast, snacking between meals, or using them to fuel your workouts, these protein-rich nuts can be a delicious and convenient method of supporting your health goals.
As Dr. Mistry puts it, “Think of nuts not only as snacks, but as functional foods small packets of protein, fiber, and healthy fats that fuel your body naturally.”
So dive in grab a handful of almonds, crack open some pistachios, and spoon out some peanut butter. Your body will surely be grateful for it.