The 9 Best High-Protein Nuts for a Healthier Diet

Walnuts, cashews, and almonds are the best plant-based protein sources, as they have the highest protein content of any nut.

According to Healthline, protein is essential for building bones, muscles, and skin, and helps you feel fuller and have more energy throughout the day. All nuts and seeds contain protein, but some stand out above the others in terms of their high protein content. Here are nine of our favorites, ranked by protein content.

1. Walnuts

• Protein Content: 4.5 grams per 1/4 cup

Walnuts are a delicious way to add protein to your diet. Walnuts are rich in omega-3 fatty acids, especially alpha-linolenic acid (ALA), which has been linked to heart health and a reduced risk of heart disease. Their fatty texture makes them a great addition to ground meats or plant-based dishes for a protein boost.

2. Pine Nuts

• Protein Content: 4.5 grams per 1/4 cup

Pine nuts are rich in unsaturated fats, which may reduce the risk of heart disease. Some studies suggest that fatty acids have anti-inflammatory properties and may prevent the progression of cancer. Roasted pine nuts are great in salads, grain bowls, or roasted vegetables.

3. Brazil Nuts

• Protein Content: 4.75 grams per 1/4 cup

Known as the larger of the mixed nut pack, Brazil nuts are a seed packed with protein, fiber, and healthy fats. They’re also a rich source of selenium, which supports thyroid health and the immune system. One Brazil nut contains nearly twice the recommended daily intake of selenium. Add them to your trail mix for a nutritious snack.

4. Cashews

• Protein Content: 5 grams per 1/4 cup

Cashews are a high-protein nut that provide about 80% of your daily copper needs. Copper supports the immune system and red blood cell production, and helps prevent osteoporosis. Add cashews to natural yogurt with fruit for a balanced snack.

5. Hazelnuts

• Protein Content: 5 grams per 1/4 cup

Hazelnuts are a delicious source of protein with a sweet, buttery flavor. They may help improve cholesterol levels by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol. Mix hazelnuts with chocolate protein powder and cocoa for a high-protein homemade spread.

6. Pistachios

• Protein Content: 6 grams per 1/4 cup

Pistachios contain as much protein per serving as an egg. With a higher content of essential amino acids than most nuts, they’re a great addition to your diet. Try spreading some nut butter on toast or crackers for a fun variation.

7. Almonds

• Protein Content: 7 grams per 1/4 cup

Almonds, especially in the brown shell, are rich in protein and antioxidants. These antioxidants fight oxidative stress that can lead to aging and diseases like heart disease and cancer. Combine almonds with fruit for a balanced snack.

8. Peanuts

• Protein Content: 9.5 grams per 1/4 cup

Peanuts have the highest protein content of any commonly consumed nut. They’re also a good source of biotin, which helps the body convert food into energy. Mix peanut butter with a banana or spread it on toast for a satisfying snack.

9. Pumpkin Seeds

• Protein Content: 10 grams per 1/4 cup

Pumpkin seeds top the list with nearly double the protein of most alternatives. They’re packed with antioxidants and important nutrients like magnesium, zinc and potassium, which reduce inflammation and protect against heart disease, diabetes and certain cancers. Roast them as a crispy, savory topping on salads and soups.

Incorporating protein-rich nuts and seeds into your diet is an easy way to boost your overall health and energy. According to UCLA Health, regardless of protein source, you can calculate your recommended daily protein intake by multiplying your body weight in pounds by 0.36. Pregnant or breastfeeding people, as well as female athletes, may have higher protein needs and should consult their doctor for individualized recommendations.