These are the 10 best nut varieties for high-protein snacking
Reasons to include nuts in your diet; they're a great source of plant-based protein, they're a source of fibre, vitamins and minerals and high in unsaturated fats.
Unless, of course, a person is allergic to them, eating nuts has huge health benefits.
Don't believe us? Well, a series of large-scale studies show that nuts may help you lose weight, lower cholesterol levels, reduce blood sugar levels, fight inflammation, and even help lower heart disease and stroke risk.
What makes nuts a great protein source?
Nuts are a great source of plant protein (especially for vegetarians and vegans) because the total protein content is relatively high. Some nuts in particular – including almonds, peanuts and pistachios – offer an impressive protein-to-calorie ratio, which means they're a great protein source to snack on, without overeating.
Although nuts aren’t ‘complete proteins’ (ie, they do not contain all essential amino acids), when compared to animal proteins, their consumption is strongly associated with cardiovascular health.
‘I love to create my own nut and seed blends or trail mixes,’ registered dietitian and author of The 30 Plan, Catherine Rabess, previously told Women's Health. ‘I often keep a jar of mixed nuts and milled seeds on my kitchen counter to snack on or sprinkle over my meals.’
The best high-protein nuts
Peanuts
26g of protein per 100g serving
Peanuts, which are technically a type of legume, are rich in various vitamins and minerals, including biotin, copper, folate, manganese, vitamin E, phosphorus and magnesium.
According to a 2015 review on Peanuts as functional food, peanuts are rich in protein and ‘have more protein than any other nut with levels comparable to or better than a serving of beans’.
Peanuts are also a good source of fibre, according to the Food and Drug Administration. Plus, a good source of healthy fats, such as monounsaturated and polyunsaturated fats.
Almonds
21g of protein per 100g serving
According to a 2020 review on almonds, published in the journal Nutrients, ‘Almonds are tree nuts recognised as a healthy snack and known to be a good source of protein, monosaturated fatty acids, dietary fibre, vitamin E, riboflavin and essential minerals’.
Pistachios
20g of protein per 100g serving
Pistachios are high in protein, unsaturated fat, fibre, and various vitamins and minerals.
A 2016 journal on Pistachios for Health, confirmed that: ‘Pistachios are also a good source of vegetable protein (about 21% of total weight), with an essential amino acid ratio higher than most other commonly consumed nuts (ie, almonds, walnuts, pecans, and hazelnuts)’.
Cashews
15.7g of protein per 100g serving
Cashews are the fourth most-produced tree nut globally behind almonds, walnuts, and pistachios, according to a randomised, crossover, controlled-feeding trial in The American Journal of Clinical Nutrition.
‘Nutritionally, 1 serving of cashews (28g) contributes 4.3g protein and also provides appreciable amounts of magnesium and potassium.’
Walnuts
15g of protein per 100g serving
Walnuts are a pretty good source of protein, providing over 4 grams per 28g serving, according to the U.S. Department of Agriculture.
Walnuts stand out among nuts for their high content of polyunsaturated fats (mainly linoleic acid and alpha-linolenic acid), which is known for their anti-inflammatory properties.
Hazelnuts
15g of protein per 100g serving
In comparison to peanuts and almonds, hazelnuts aren’t particularly high in protein – but, similar to walnuts, have a moderate protein content.
Hazelnuts, according to a 2019 clinical study, are ‘considered excellent anti-inflammatory food, being the second richest source of monounsaturated fats among nuts and because they are rich in vitamin E, magnesium, copper and selenium, L-arginine, polyphenols, folate, and fibres’.
Brazil nuts
14g of protein per 100g serving
In a very recent study on Brazil nuts – where the effect of adding Brazil nuts (which are rich in selenium) to a calorie-restricted diet on body weight and inflammation was assessed – the researchers found Brazil nuts improved inflammation.
Brazil nuts also provide a good amount of protein along with healthy fats, particularly monounsaturated and polyunsaturated fats, and – as mentioned – are an excellent source of selenium.
Pine nuts
14g of protein per 100g serving
Pine nuts contain high levels of fibre, magnesium, zinc, and monounsaturated and polyunsaturated fats.
According to a 2023 review on the benefits of pine nuts, they 'are comprised of almost 64% fat, 20% protein and 5% carbohydrate’.
Pecans
9g of protein per 100g serving
Pecans are rich in many vitamins and minerals – including fibre, copper, thiamine and zinc.
Although they're high in calories and fat, research suggests they're still good for your heart. One randomised controlled trial found that eating 30g of pecans daily for 12 weeks improved the ratio of total cholesterol to HDL (good) cholesterol in the blood. While a 2018 study, published in Nutrients, found a handful of whole pecans daily could protect adults at risk for developing cardiovascular disease and type 2 diabetes.
Macadamia nuts
8g of protein per 100g serving
Like most other nuts on this list, macadamia nuts are rich in nutrients and linked to benefits such as; improved digestion, heart health, weight management and blood sugar control.
Macadamia nuts are particularly low in carbs and sugar and have a good fibre content – which means they're unlikely to spike your blood sugar levels (and, could be good for people with diabetes).
How to include high-protein nuts into your diet
Nuts are a versatile snack and tasty addition to a wide range of dishes, including stir-fries, curries, stews, pasta, salads, breakfast cereals, porridge and yoghurt.
The British Nutrition Foundation suggests including nut butter in your diet as an easy way to eat more high-protein nuts. ‘These can be great on wholegrain toast or in sandwiches, and as a dip for fruit or rye crispbread but do opt for those without added sugars or salt and again, watch your portion sizes,’ they say.
RELATED: Try this nut butter recipe at home
We love making these nutty granola bars at home, too – they’re basically just a healthy flapjack.
RELATED: How to make healthy fruit and nut flapjack
Read next
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER
You Might Also Like
