High-Protein Nuts and Seeds Nutritionists Want You to Eat
For anyone looking to increase their protein intake, high-protein nuts are a top choice. Snack on them by the handful, add them as a garnish sprinkled on soups and salads, or incorporate them into your cooking and baking. Healthy nuts introduce flavor and crunch to both sweet and savory dishes—as well as other nutrients, including protein.
“While all nuts provide a combination of protein, healthy fats, fiber, antioxidants, and essential nutrients, the nutrient profile varies from one type to the next,” says Samantha Cassetty, M.S., R.D., nutrition and wellness expert, founder of Sam’s Plate, and co-author of Sugar Shock. “For example, almonds are rich in vitamin E, walnuts are the only nut that’s an excellent source of plant-based omega-3s, and Brazil nuts are a top source of selenium. Because each type of nut offers unique benefits, it’s smart to stock up on a variety to get a range of nutrients.”
Meet the experts: Samantha Cassetty, M.S., R.D., nutrition and wellness expert, founder of Sam's Plate, and co-author of Sugar Shock;Laura Iu, R.D., registered dietitian and certified intuitive eating counselor; Bonnie Tau-Dix, R.D.N., host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of Read It Before You Eat It: Taking You from Label to Table.
“Varying your nut choices can also keep meals interesting and delicious,” says Bonnie Tau-Dix, R.D.N., host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of Read It Before You Eat It: Taking You from Label to Table. “Nuts are versatile and nutrient-dense, making them a valuable addition to almost any eating pattern. Each nut offers a unique blend of nutrients, so rotating the types of nuts you eat can help ensure you get a variety of vitamins, minerals, and antioxidants.”
Learn about the highest-protein nuts, plus the bonus health perks associated with each type, and tasty ways to serve them, below.
Almonds
Protein per ounce: 6.01 grams
This MVP makes an appearance in so many dishes ranging from breakfast to dessert (our personal favorite: Energy Balls), and packs quite the nutritional punch. “Almonds are rich in vitamin E and polyphenols, which fight oxidation. When oxidation happens in the body, it can damage cells and tissues. These antioxidants work together to protect that cardiovascular system from damage caused by chronic inflammation,” says Laura Iu, R.D., registered dietitian and certified intuitive eating counselor.
Following a plant-based diet? These nuts can help fill a potential nutrient gap. “Almonds stand out among nuts for their exceptional calcium content—one ounce provides about 76 mg of calcium, making them the highest in calcium among nuts. This makes almonds particularly beneficial for bone health, especially for those who don’t consume dairy,” says Taub-Dix.
Pistachios
Protein per ounce: 5.73 grams
Pull apart the shells and you’ll find little green nuts perfect for coating fish, sprinkling onto salads, or simply tossing with salt or spices. “In addition to being a complete protein, pistachios are rich in lutein and zexanthin, antioxidants that support eye health. They also provide a good amount of fiber—about 3 grams per serving—which helps with digestion and keeps you full,” says Cassetty.
Another reason to reach for pistachios the next time you’re snacking? Eating them from their shell may encourage more mindful snacking, explains Cassetty. “Research suggests that the process of shelling pistachios as you eat can help slow down your pace and make you more aware of how much you're consuming. Seeing the leftover shells also creates a visual cue, which can help prevent overeating.”
Cashews
Protein per ounce: 5.16 grams
Add crunch to salads, stir-fries, and snack mixes with this healthy nut. “Cashews are a source of copper, which plays a key role in iron absorption, energy production, and supporting healthy connective tissues and bones,” says Taub-Dix. They also provide magnesium, important for muscle and nerve function, as well as healthy fats that support heart health.”
Walnuts
Protein per ounce: 4.31 grams
An anti-inflammatory superstar, walnuts are easy to incorporate into your diet—try sprinkling on oatmeal or folding into grains. “Walnuts are unique among nuts because they're the only one that's an excellent source of the plant-based omega-3 fatty acid ALA (alpha-linolenic acid),” says Cassetty. “Omega-3s are known for their anti-inflammatory properties, which can benefit heart and brain health. Walnuts also provide antioxidants, making them a heart-healthy powerhouse,” says Taub-Dix.
Hazelnuts
Protein per ounce: 4.25 grams
Often paired with chocolate, these luxe nuts work in savory applications as well (exhibit A: our Brussels Sprout and Toasted Hazelnut Gnocchi). In addition to over 4 grams of protein, you'll get 87 percent of the daily recommended value of manganese in each 1-ounce serving, per the USDA. Another perk? “Studies show that regular consumption of hazelnuts can lower LDL and total cholesterol levels,” says Iu.
Brazil Nuts
Protein per ounce: 4.05 grams*
“Brazil nuts are one of the richest food sources of selenium, an antioxidant that helps protect cells from damage and supports immune function,” says Cassetty. “Selenium is also essential for thyroid health, as it plays a key role in producing thyroid hormones.”
*Note: Because Brazil nuts contain so much selenium, it’s best to limit consumption to no more than three or four in one day. Too much selenium may cause a slew of issues, including diarrhea, brittle hair and nails, and even nervous system problems.
Pine nuts
Protein per ounce: 3.88 grams
Though classified as a seed botanically, pine nuts (or pignoli) fall into the tree nut category in the FDA’s outline of major food allergens, and chefs often use them like any other nut—blending into a dreamy pesto or hummus, baking into cookies, and sprinkling onto dishes. “Pine nuts are a rich source of magnesium, which supports energy production and muscle relaxation. They also contain pinolenic acid (PNLA), which may help suppress appetite,” says Taub-Dix. “Additionally, pine nuts are high in vitamin E, an antioxidant that supports skin health and immune function.”
Pecans
Protein per ounce: 2.6 grams
A key ingredient in many desserts, this nut also adds oomph to salads and baked oatmeal, while introducing a few health benefits. “Pecans are rich in oleic acid, a heart-healthy monounsaturated fat also found in olive oil. Oleic acid has been shown to help reduce inflammation and lower the risk of heart disease and type 2 diabetes,” says Cassetty.
“What’s also interesting is that regular pecan consumption may help protect your heart, especially after eating meals high in saturated fat. Research shows that people who snacked on pecans daily for four weeks had lower total cholesterol, LDL cholesterol, and triglycerides, even after eating a high-saturated fat meal. They also had lower oxidative stress—which contributes to heart disease—and didn’t gain weight or body fat despite adding more than 450 calories worth of pecans to their diet,” says Cassetty
Macadamia Nuts
Protein per ounce: 2.24 grams
Macadamia nuts contain 31% of the daily recommended value of thiamine in a single 1-ounce serving, according to the USDA. “Thiamine is essential for converting carbs into energy and coordinating muscle movement—we need it in order to send a message from the brain to our muscles to move! Monounsaturated fats all work similarly. They indirectly help improve circulation in our blood vessels, and reduce the risk of plaque buildup in the arteries,” says Iu.
Peanuts
Protein per ounce: 7.31 grams
While peanuts aren’t even a nut—these li'l legumes pack in so much protein, we had to include them on the list. Plus, a handful of of them offer up vitamin E, niacin, and folate, among other vitamins and minerals.
RELATED: Are Peanuts Good for You? Dietitians Explain
Which nuts are complete proteins?
While most nuts aren’t a complete source of protein, there’s an exception: pistachios. “They contain all nine essential amino acids, making them a complete protein. That said, the terms ‘complete protein’ and ‘incomplete protein’ can be a bit misleading. If you eat a varied, balanced diet, even from plant-based foods alone, and meet your calorie needs, your body can get all the essential amino acids it needs within a 24-hour period. So, while other nuts (and other plant-based foods) may not be complete proteins on their own, they can still contribute to an overall adequate protein intake when combined with other foods throughout the day,” says Cassetty.
Taub-Dix recommends pairing nuts with other plant-based foods like whole grains or legumes for a more complete protein profile.
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