8 High-Protein Nuts to Help Hit Your Nutrition Goals, According to Dietitians

By Chandler Plante
Mix of various high-protein nuts.
Getty | R.Tsubin
Getty | R.Tsubin

If you're looking to eat more protein, nuts are a quick and easy way to help you meet your goals. Although you might not expect much from a handful of nuts, a single ounce can pack seven grams of protein (depending on the type you choose), according to René Ficek, RDN, CDCES. "All nuts provide essential nutrients like healthy fats, fiber, and various vitamins and minerals. However, not all nuts are created equal," Ficek says. "If you look at the breakdown of protein per type of nut, you will see that some nuts have twice the amount of protein per ounce compared to others."

To help you make the best choices, we rounded up some of the highest-protein nuts, including recommendations from registered dietitians. Read on to see which nuts have the highest protein content, so you can feel your best all day long. We even included a few RD-approved tips and high-protein meal ideas to help you incorporate these nuts into your existing diet.

Experts Featured in This Article:

René Ficek, RDN, CDCES, is a registered dietitian and nutritionist, and the owner of Seattle Sutton's Healthy Eating.
Amanda Blechman, RD, CDN, is the Director of Nutrition and Scientific Affairs at Danone North America.

High Protein Nuts

Nuts are a great source of protein, but some are better than others. The combination of protein and healthy fat promotes muscle growth, heart health, and overall wellness, Ficek says. Adding high-protein nuts to your meals is a surefire way to stay full, fueled, and energized throughout the day. Here are the nuts with the most protein, featuring suggestions from RDs:

  1. Peanuts: Although technically a legume, peanuts are one of the highest-protein nuts around, clocking in at seven grams of protein per ounce, says Amanda Blechman, RD, CDN. But that's not all peanuts are good for. "While [the peanut] leads the group in the protein category, it also contains the highest levels of niacin, folate, and zinc compared to other nuts," Ficek says. If you aren't a fan of peanuts on their own, you can also try adding peanut butter to your smoothie, or crushing peanuts on top of stir-fry for an extra crunch, Blechman suggests.
  2. Almonds: Almonds are another great high-protein option, with about six grams of protein per ounce (about 23 almonds), Blechman says. "They're also a good source of fiber and an excellent source of the antioxidant Vitamin E," Blechman adds. Ficek agrees, adding that fiber aids in digestion and helps maintain healthy blood sugar levels. A great way to work this nut into your diet? Blechman recommends pairing almonds with Greek yogurt and fruit, adding them to a salad, or even dipping them in chocolate for dessert.
  3. Pistachios: "In addition to being high in protein, pistachios are rich in antioxidants, particularly lutein and zeaxanthin, which promote eye health," Ficek says (about six grams of protein per ounce). "They also contain significant amounts of fiber, which supports digestive health and helps regulate blood sugar levels." Blechman says these make great grab-and-go snacks, and purchasing them with the shells can slow down eating time, allowing you to snack more mindfully.
  4. Cashews: Cashews pack about five grams of protein per ounce, which makes them a solid pick for protein. "In addition to being high in protein, cashews are rich in heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels and improve cardiovascular health," Ficek says. "They are also a good source of essential minerals like magnesium, which supports bone health."
  5. Soy Nuts: Soy nuts are an underrated source of protein, with an estimated 12 grams of protein per ounce. "I like making my smoothies with soymilk for even more of a plant-based protein boost," Blechman says.
  6. Walnuts: For a quick protein boost, give walnuts a go, with four grams of protein per ounce. You can use them as a garnish, a filling, or even incorporate them into a vinaigrette.
  7. Pine Nuts: Pine nuts are another great source of protein, bringing about four grams of protein per one ounce serving. Try using them in a salad, homemade pesto, or hummus to sneak in more protein.
  8. Brazil Nuts: It only takes about two whole Brazil nuts (about 10 grams) to get almost one full gram of fiber and close to two grams of protein, as experts previously told PS. As a note — the average person should consume no more than two to four Brazil nuts a day, due to its high selenium content (which can be toxic in high doses).

Getting more protein can be as simple as adding some high-protein nuts to your existing meals. But while these nuts are all great sources of protein, every body is different. Make sure to check with your healthcare provider before making any significant changes to your diet, and if you're still concerned about your protein levels, you can always reach out to a registered dietitian for additional support.

Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.