8 High-Protein Nuts to Snack On, According to Dietitians
These tasty picks will help you hit your protein target.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
When it comes to snacks, it’s no surprise people go nuts for nuts. The little morsels pretty much have it all: They’re portable. They’re tasty, with a satisfying crunch. And they’re good for you. Nuts are packed with lots of nutrients, including filling plant-based protein, fiber, and healthy fats, so you don’t need to eat many to get their benefits.
“Eating a handful of nuts daily as part of a healthy diet may be good for heart health, brain health, and managing your weight because they’re a great source of fiber, protein, healthy unsaturated fatty acids, antioxidants, vitamins, and minerals,” says Jerlyn Jones, M.S., R.D.N., L.D., a registered dietitian nutritionist and owner of The Lifestyle Dietitian in Atlanta.
Nuts won’t be your main source of protein, but these high-protein nuts can help you hit your daily goals.
Wondering how much protein to aim for? The recommendation is 0.8 to 1 gram per kilogram of body weight daily. If you weigh 160 pounds, then you need roughly 58 to 72 grams each day. When it comes to calories, about 10% to 35% should come from protein. It may vary a bit by factors like age and activity level.
Peanuts
OK, so peanuts aren’t technically nuts—they’re legumes, like lentils and beans. Regardless, they’re generally thought of as nuts (and often included in nut mixes), so we put them on this list. Plus, they pack a lot of protein: 7 grams per ounce.
Peanuts are also great sources of folate, niacin, and biotin, which can help with hair growth and prevent hair loss, says Anita Mirchandani, MS, RD, CDN, a registered dietitian nutritionist in New York. Don’t peel off the thin, red skin on peanuts cracked from the shell because it contains powerful antioxidants, including resveratrol (the same one found in grape skins).
Peanut butter is probably the most commonly used form of the peanut, but go for natural peanut butters without added sugar and oils. Mirchandani swirls peanut butter into oatmeal and smoothies and adds it to curries and other sauces.
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Almonds
If we're talking about true nuts (not a legume, like peanuts), almonds come out on top. Almonds contain nearly 6 grams of protein per ounce (the same amount of protein in an ounce of chicken!). On top of that, there are 3 grams fiber per ounce. Almonds are also high in vitamin E, which is important for vision and skin health, in particular.
Almonds are also a great evening snack, as research has found they may help you fall and stay asleep. Almond butter can sub in for its peanut counterpart in virtually anything. You can make your own almond butter by simply blending unroasted almonds and a little salt in a blender or food processor until smooth.
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Pistachios
Pistachios have 6 grams of protein per ounce, and hold the distinction of being a nut that is a complete plant protein. Complete proteins contain all nine essential amino acids that the body needs but cannot make by itself, including leucine, lysine, tryptophan, and more.
Pistachios may help you maintain a healthy weight, as their high fiber paired with the protein may help keep you feeling full for longer. Like almonds, they may also help support good sleep, as they're a source of melatonin, magnesium, and vitamin B6—a trio that can help the body calm down and get more restful sleep. “If you need a little post-dinner, pre-bedtime snack, pistachios would be my suggestion,” Mirchandani says.
Cashews
Cashews are delicious on their own, but their soft, buttery texture makes them the perfect base for many plant-based sauces, creams, and cheeses. That's why cashews are a popular fixture in vegetarian and vegan diets. Of course, they also deliver 5 grams of protein per one-ounce serving.
“Cashews are multifaceted, and you can blend them into a cream or add to a gravy to boost the nutritional profile,” Mirchandani says. If that's not your cup of tea, you can add chopped cashews to salads, granolas, or stir fries.
Brazil Nuts
The big Brazil nut has 4 grams of protein per ounce—but because of their size, that translates to just one or two nuts in a serving. They're also high in selenium (one nut provides more than 100% of your daily selenium needs) which has antioxidant properties and is important for thyroid function, immunity, reproductive health, and more.
Just try not to exceed the serving size, as eating too many Brazil nuts may lead to selenium toxicity over time, which is linked to heart, kidney and nervous system problems.
Hazelnuts
Yes, hazelnuts are the star of yummy Nutella, but they can also really healthy in the right dish (or on their own!). If you're bored of eating them as-is, you can roast hazelnuts with vegetables or mix them into baked goods.
Also known as filber nuts, hazelnuts clock in at 4 grams of protein per one-ounce serving. They’re also full of potassium, manganese and magnesium—minerals with anti-inflammatory properties. “They’re a great source of antioxidants and may help reduce blood pressure, as well,” Mirchandani says.
Pine Nuts
Pine nuts are actually seeds from a type of pine tree. Yes, they're edible, and they pack just over 4 grams of protein per one-ounce serving. They're also good sources of iron for healthy blood, as well as vitamin E and magnesium.
Pine nuts are most famous for being the key ingredient in pesto, as their creamy texture prevents the condiment from becoming too runny. They're also excellent blended into other types of sauces or mixed into pasta dishes.
Walnuts
While it's true that walnuts contain 4 grams of protein per ounce, their other health benefits are what really make them shine. For example, they’re one of the best plant-based sources of anti-inflammatory omega-3 fatty acids and folate—two nutrients that are important for brain health.
Like most other nuts on this list, walnuts are versatile. They can be mixed into salads, sauces, baked dishes, and more.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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