Posted by Fastachi on Apr 10th 2024


Whether following a protein-rich diet, aiming to lose weight, or simply hoping to live healthier, high protein nuts should be your choice. Living a healthy life often comes down to the simple things, and when it comes to diet, sometimes a mental shift is all it takes. Instead of obsessing over cutting out carbs or picking out the perfect meal course, focus on making minor adjustments, like incorporating nuts into your snacks. This small addition can significantly impact your overall health and well-being. This article addresses what nuts are high in protein, the amount of protein in nuts, how to choose nuts for different diets, and the daily intake recommendations.

The Role And Benefits Of Protein In A Nut-Based Diet

First, let's start with the basics: why is protein essential for a balanced diet? Your body needs protein to grow muscles and bones and to repair cells. When we digest protein it breaks down into amino acids, the building blocks for various body functions. Amino acids help the body synthesize proteins, building muscle, enzymes, antibodies, and other vital nitrogen-containing compounds like creatine, peptide hormones, and neurotransmitters. Nuts are easy to find, versatile, and make a delicious source of plant-based protein for healthy snacking or meal additions. High protein in nuts can help people meet their protein needs, increase feelings of fullness, satisfy cravings, and keep them energized.

Which Nuts Have The Most Protein?

There are plenty of high protein nuts that can help you increase your protein intake; however, the amount of protein in nuts varies from one to another. Additionally, nuts are a good source of essential nutrients like healthy fats, fiber, vitamins, and minerals.

Which Nuts Have the Most Protein?

A standard serving of almond nuts contains 7 grams of protein per quarter cup (about 35 grams). While there is a good amount of protein in almonds, there's more to them than meets the eye. Instead of focusing solely on high protein nut content, consider the added benefits of almond skin. This thin layer is packed with antioxidants, which combat free radicals linked to aging, heart disease, and even cancer. The next time you ask about how much protein is in almonds, remember that it's the almond skin that packs the real benefits.

almond nuts

Protein in Walnuts

The walnut protein content in one serving (29 grams) provides 4.5 grams of protein. When it comes to eating walnuts, it's not just about being one of the best high protein nuts; they also contain omega-3 fatty acids such as alpha-linolenic acid (ALA). These fatty acids have been shown to combat oxidative stress, reduce inflammation by lowering C-reactive protein levels, and are associated with risk factors for certain neurodegenerative diseases. Besides the benefits of the protein in walnuts, several studies suggest that ALA intake helps to reduce the risk of coronary heart disease and cardiovascular disease.


Protein in Pistachios

A 30-gram serving of these tasty pistachio nuts packs about 6 grams of protein, comparable to a single egg making them one of the best nuts with high protein. Beyond the amount of protein in pistachios, they are also high in fiber, which can help suppress appetite, aid digestion, and contribute to weight loss.


Protein in Cashews

Cashews nuts are a nutritional delight. The 30-gram serving of this high protein nuts (about 15 nuts) packs 5 grams of protein in cashews and contains several essential vitamins and minerals, including 80% of copper's daily value. This vital mineral contributes to a strong immune system, aids in producing red blood cells, and helps build connective tissue.

cashew nuts

Protein in Peanuts

Despite being a legume, healthy peanuts secured their place in the "high protein nuts list" due to their exceptional nutritional value. A single serving of peanuts, ¼ cup (37 grams), has the highest protein content among legumes at 9.5 grams. Moreover, besides protein in peanuts, they are one of the top sources of biotin within their group, offering five mcg in a single serving.


Nuts With High Protein And Low Fat

There are several nuts with high protein and low fat, making them a great snack option for a healthy way to boost protein intake without consuming too much fat. For example, the black walnut contains 7 grams of protein per ounce while keeping saturated fat to a mere 1 gram. A single ounce delivers over half of your daily manganese needs, along with impressive amounts of magnesium (14% daily value), phosphorus (14% daily value), and copper (19% daily value). A few other nuts are also good sources of protein and low in fat. These include tasty hazelnuts , macadamia nuts, and pecans.

Find the Perfect Balance

Now that you know what nuts are high in protein, let's find out how to gain the nutritional benefits of nuts while avoiding stomach upset. For this, adults should stick to a daily portion size of one ounce (about a small handful or quarter of a cup). Here's a breakdown of how to select high protein nuts for optimal health benefits:

Keto/Low Carb

Almonds are ideal for high protein nuts for low-carb diets. Each ounce provides only 5 grams of carbs (2 of which are fiber), and 164 calories.


Pistachios offer high protein, low fat, and a lectin-free option. Each ounce delivers 8 grams of carbs (3 of which are fiber), and 158 calories. They're also a good source of potassium and copper, contributing to overall health and well-being.


Paleo dieters have a variety of nut choices! A standard serving (one ounce) of almonds, cashews, pistachios, or walnuts provides a satisfying dose of protein and healthy fats.


All the nuts with high protein mentioned above are suitable for vegans, providing valuable plant-based protein, healthy fats, and essential nutrients.

Incorporate Nuts into a Balanced Diet

Let's explore some practical tips for incorporating nuts with high protein

  • Stick to a 1-ounce serving to avoid exceeding calorie intake.
  • Mix and match different nuts to enjoy diverse flavors.
  • Chew thoroughly to aid digestion and prevent overeating.
  • Look for unsalted or dry-roasted nuts for less sodium.
  • Store nuts in airtight containers in a cool, dark place.

Additionally, to easily benefit from the high protein in nuts, here are a few essential serving suggestions

  • Sprinkle chopped nuts on yogurt, oatmeal, or smoothies.
  • Pair nuts with fruits like apples, berries, or pears.
  • Top your salad with nuts for added protein and healthy fats.
  • Add chopped nuts to your sandwich or wrap for extra protein and flavor.

Daily Nut Intake Recommendations

For most adults, the optimal daily nut intake is 1 ounce (28-30 grams), roughly equivalent to a small handful or a quarter of a cup; this provides a significant nutritional boost without exceeding calorie intake. This moderate intake of nuts high in protein is generally considered beneficial for heart health and overall well-being. However, it's important to be mindful of portion sizes, as nuts are calorie-dense.


High protein nuts are an easy way to pack a range of health benefits into your diet, going beyond just muscle building. From fighting free radicals to promoting heart health and brain function, each nut delivers a unique blend of nutrients. So, keep in mind what nuts are high in protein, and be sure to mix and match several healthy nuts high in protein to enjoy the diverse benefits each one offers. With their satisfying crunch, rich flavor, and nutrient profile, nuts are a simple and effective way to boost protein intake and improve overall health.


Hand-roasted in small batches

No fancy seasonings or artificial additives

Hand-packed with the utmost care

Back To Top
Icon Hot
Icon Hot