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When it comes to snacking, it’s no surprise people go nuts for nuts. These little morsels have plenty going for them: they’re a great snack for on-the-go, deliciously crunchy and good for you, too. Nuts are packed with nutrients, including filling plant-based protein, fibre and healthy fats, so you don’t need to eat many to reap the benefits.
‘Eating a daily handful of nuts as part of a healthy diet may support heart and brain health, as well as weight management, because they’re a great source of fibre, 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.
Nuts won’t be your main source of protein, but these high-protein nuts can help you reach your daily protein targets.
Wondering how much protein to aim for? The recommendation is 0.8–1g per kilogram of body weight per day. If you weigh 72.5kg (160lb), you’ll need roughly 58–72g each day. When it comes to calories, around 10–35% should come from protein. Your requirements may vary depending on factors such as your age and activity level.
Peanuts
Peanuts are technically legumes like lentils and beans. However, they’re generally considered nuts (and are often included in nut mixes), so we’ve included them here. They’re also a good source of protein, providing 7g per 28g serving.
Peanuts are rich in folate, niacin and biotin, which may support hair growth and help prevent hair loss, says registered dietitian nutritionist Anita Mirchandani, MS, RD, CDN. Don’t remove the thin red skin from peanuts once shelled, as it contains powerful antioxidants, including resveratrol – the same antioxidant found in grape skins.
Peanut butter is probably the most popular way to eat peanuts, but choose natural peanut butter without added sugar or oils. Anita swirls it into porridge and smoothies, and adds it to curries and other sauces.
Read more: A fudgy no-bake peanut butter and date millionaire’s bar recipe
Almonds
If we’re talking about true nuts (rather than legumes such as peanuts), almonds come out on top. Almonds contain nearly 6g of protein per 28g serving – nearly the same amount as 28g of chicken. They also provide 3g of fibre per serving and are high in vitamin E, which is particularly important for vision and healthy skin.
Almonds also make a great evening snack, as research has found they may help you fall and stay asleep. Almond butter can be used in place of peanut butter in almost anything. To make your own, simply blend unroasted almonds with a little salt in a blender or food processor until smooth.
Read more: Love an almond croissant? These baked oats taste just like the Parisian pastry
Pistachios
Pistachios contain 6g of protein per 28g serving and are one of the few nuts considered to be a complete plant protein. Complete proteins contain all nine essential amino acids that the body needs but cannot produce itself, including leucine, lysine and tryptophan.
Pistachios may help you maintain a healthy weight, as their combination of fibre and protein can help you feel fuller for longer. Like almonds, they may also help to support good sleep, as they’re a source of melatonin, magnesium and vitamin B6 – a trio that may help the body relax and promote more restful sleep. ‘If you need a little snack after dinner and before bed, pistachios would be my suggestion,’ Anita says.
Cashews
Cashews are delicious on their own, but their soft, buttery texture makes them an ideal base for plant-based sauces, creams and cheeses. That’s why they’re a popular staple in vegetarian and vegan diets. They also provide 5g of protein per 28g serving.
‘Cashews are incredibly versatile. You can blend them into a cream or add them to gravy to boost its nutritional profile,’ Anita says. If that’s not for you, try adding chopped cashews to salads, granola or stir-fries.
Brazil nuts
Brazil nuts contain 4g of protein per 28g serving – but because they’re so large, that equates to just six to eight nuts, depending on size. They’re also high in selenium: one nut provides more than 100% of your daily recommended intake. Selenium 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
Hazelnuts may be the star of Nutella, but these nuts can also be really healthy in the right dish (or on their own!). If you’re bored of eating them plain, try roasting them with vegetables or mix them into bakes.
Also known as filberts, hazelnuts provide 4g of protein per 28g serving. They’re also rich in potassium, manganese and magnesium – minerals with anti-inflammatory properties. ‘They’re a great source of antioxidants and may help lower blood pressure,’ Anita says.
Pine nuts
Pine nuts are actually the seeds from a type of pine tree. Perfectly edible, they provide around 4g of protein per 28g serving. They're also a good source of iron, which is important for healthy blood, as well as vitamin E and magnesium.
Pine nuts are best known as the key ingredient in pesto. Their creamy texture helps prevent the sauce from becoming too runny and they’re also delicious blended into other sauces or mixed into pasta dishes.
Read more: This vibrant edamame pesto pasta recipe is sprinkled with a crunchy, nutty garlicky crumb
Walnuts
While walnuts contain 4g of protein per 28g serving, it’s their other health benefits that make them stand out. 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.
And like most of the nuts on this list, walnuts are versatile. They can be added to salads, sauces, baked dishes and more.
Stephanie Anderson Witmer has been a professional journalist for more than 20 years, with a focus on writing and editing stories about food, agriculture, health, parenting, home, and garden for magazines, newspapers, and websites.
Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila. Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine. Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia's food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business. You can follow Stacey on Instagram @crummbs_uk
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.
