The 10 Most Protein-Rich Nuts for Your Daily Snack

Nuts, in all their forms, are celebrated by nutrition experts as superfoods. There are countless reasons for their standing as some of the healthiest daily food choices. Nuts are packed with healthy fats that are beneficial for both heart and brain health. They also provide an abundance of fiber, vitamins, and minerals.

Nuts (and nut butters) also stand out as excellent sources of plant-based protein, offering a nourishing boost of muscle- and tissue-building protein with each handful. Whether you're adding protein to your snacks, salads, or on-the-go breakfast, nuts are a reliable way to enhance your intake of this vital nutrient. Every nut delivers protein in small, powerful packages—but if you're looking to maximize your grocery budget, we've ranked the top, most protein-packed nuts to enjoy.

Nuts with High Protein Content, Per 1-Ounce Portion

Protein requirements can vary from person to person, influenced by factors such as genetics and lifestyle. According to the Dietary Guidelines for Americans, it’s recommended that the average woman consume 46 grams of protein daily, while the average man should aim for 56 grams. Active individuals, however, need more protein to meet their body's demands.

Drawing from nutrition information provided by the United States Department of Agriculture (USDA), here's a list of nuts that are packed with protein, offering the most per one-ounce serving.

1. Peanuts

7.31 grams of protein per serving

Although Peanuts are botanically classified as legumes, they’re often grouped with nuts due to their similar nutritional benefits, flavor, and texture. This popular snack, commonly enjoyed at ballparks and bars, is a great source of protein. In fact, a one-ounce serving of peanuts provides more protein than one large egg! Additionally, Peanut butter is another excellent protein source, making it perfect for your PB&Js.

Peanut-Based Recipes:

• Thai Peanut Butter Ramen
• PB&J Overnight Oats
• Peanutty Soba Noodle Salad
• Classic Peanut Butter Cookies

2. Almonds

6.01 grams of protein

Almonds are packed with nutrients that are beneficial to your health and offer a wealth of functional advantages. They're among the most protein-rich nuts available. They also contain unsaturated fats, prebiotic fiber for gut health, and a variety of essential micronutrients such as magnesium, vitamin E, copper, and phosphorous. Whether consumed as a snack, roasted with seasoning for a delightful appetizer, blended into pesto, or spread as almond butter on toast, incorporating almonds into your diet provides a powerful protein and nutrient boost.

Almond-Based Recipes

• Nutty Superfood Breakfast Bites
• Almond-Crusted Chicken With Arugula Salad
• Broccolini With Lemon and Smoked Almonds
• Chocolate-Almond Cake

3. Pistachios

5.73 grams of protein

Pistachio nuts, which are the edible seeds of the pistachio tree, are a delightful addition to both sweet and savory dishes, such as gelato, pesto, and salads. Among their nutty peers, pistachios stand out for their high protein content—what's more, unlike many other tree nuts, they are considered a complete protein. This means pistachios provide all nine essential amino acids, in addition to a wealth of vitamins, minerals, and phytochemicals (natural plant compounds). While animal proteins are always complete, only a handful of plant-based foods, like soybeans, quinoa, edible algae, and hempseed, offer a full amino acid profile.

Pistachio-Based Recipes

• Spiced Sweet Potato Soup With Pistachio Dukkah
• Lemon-Pistachio Bars
• Pistachio Pudding
• Pistachio Walnut Cheesecake

4. Cashews

5.16 grams of protein

Who can resist a plate of flavorful cashew chicken or snacking on roasted cashews while enjoying a drink? Cashews are richer in fats compared to some other nuts—which is likely why they taste so delicious—but they also provide around 5 grams of protein per ounce. This makes them not only tasty but also filling and satisfying. In addition to eating them straight from the container, try blending cashews into smoothies, dips, sauces, or dressings to add creaminess without relying on any dairy products like cream or cheese.

Delicious Cashew-based Recipes

• Zucchini Pesto Pasta
• Cashew-Cauliflower Soup
• Roasted Red Pepper Cashew Dip

5. Walnuts

4.31 grams of protein

Not only do walnuts resemble small brain models, but they are also loaded with brain-boosting nutrients and cognition-enhancing properties, such as omega-3 fatty acids, polyphenols, and protein. These nuts are a fantastic addition to your diet for supporting immunity, heart health, gut health, and much more. If you've never tried a salad with goat cheese and toasted walnuts, you're missing out on something truly special.

Delicious Walnut-Based Recipes

• Honey-Paprika Walnuts
• Walnut-Mushroom Bolognese
• Red Pesto Fettuccine
• Carrot Cake Breakfast Cookies

6. Hazelnuts

4.25 grams of protein

Hazelnuts may be best known for their essential role in Nutella—a beloved chocolate-hazelnut spread that's tough to resist. However, these unique, flavorful nuts themselves are a marvel, packing over 4 grams of protein per ounce. While hazelnuts elevate any dessert, don't overlook adding them to salads, pastas, grain bowls, sweet potatoes, trail mixes, and more. You won’t regret it—their crunch, flavor, and plant-based protein are irresistible.

Delicious Hazelnut Recipes

• Winter Citrus With Nut and Honey Crunch
• Hazelnut Swirl Blondies
• Hazelnut Romesco Pasta Salad
• Make-Ahead Holiday Salad

7. Brazil Nuts

4.01 grams of protein

Brazil nuts, just behind hazelnuts in protein content, are worth celebrating. Not only do they offer a solid dose of plant-based protein, but they are also one of the richest natural sources of selenium. This trace mineral is known for its powerful antioxidant and anti-inflammatory properties and plays a critical role in supporting various bodily functions, including immunity and mental health.

Brazil Nut Recipe

• Maple-Roasted Spiced Nuts

8. Pine Nuts

3.88 grams of protein

Pine nuts truly embody the saying that good things come in small packages! Known for their delicious flavor (especially when roasted or toasted), pine nuts have a reputation for being pricey and high in fats. While this is partially true, pine nuts contain the good kind of fats. They're not only excellent sources of protein, but they're also rich in a specific healthy fatty acid, pinolenic acid, which "studies indicate...has potential benefits...for chronic inflammatory and immune diseases as well as metabolic disorders," as reported in the International Journal of Molecular Sciences.

Pine Nut Recipes

• Garlicky Green Beans With Pine Nuts
• Pine Nut Cookies
• Lemony Linguine With Olives and Feta
• Caprese Pasta Salad

9. Pecans

2.6 grams of protein

Whether sprinkled into a Thanksgiving pie, mixed into carrot cake, chopped over oatmeal, or used to top a fall salad, pecans bring an irresistible flavor, texture, and nutritional boost to any dish. While lower in protein than some other nuts, pecans remain a valuable addition to your diet. They offer plant-based protein along with about 3 grams of fiber, heart-healthy monounsaturated fats, copper, manganese, zinc, thiamin, and many other essential nutrients.

Pecan-Based Recipes

• Brussels Sprouts Salad With Toasted Pecans
• Maple, Pear, and Pecan Slow Cooker Oats
• Sweet Potato Casserole With Coconut and Pecans
• Pecan, Chocolate, and Toffee Bars

10. Macadamia Nuts

2.2 grams of protein

Macadamia nuts might not be at the top of the protein list, but their mild sweetness makes them a great addition to both salads and desserts. Try adding them to your favorite cookie recipe for a delightful crunch. These nuts are particularly rich in monounsaturated fats, which can help reduce LDL cholesterol levels. A one-ounce serving of macadamias provides 58% of your daily manganese, 22% of the recommended thiamine intake, and 11% of your copper needs.

Macadamia Nut Recipe

• Potato Chip Crispy Treats