Highest Protein Nuts - Top Choices and Benefits

Choosing the Best High Protein Nuts for Your Diet

Nuts make for the perfect snack - they're crunchy, portable, and packed with nutrients. But when you're looking to up your protein intake, some nuts are better than others. The highest protein nuts provide about 6-9 grams of protein per serving, along with healthy fats, fiber, vitamins and minerals.

Adding more high protein nuts to your diet can benefit muscle building, satiety, heart health, weight maintenance and more. They're one of the most convenient ways to get plant-based protein on-the-go or give dishes and meals a nutrition boost.

If you're wondering which nuts reign supreme in the protein department, here is an overview of the top highest protein nuts and their nutritional benefits.

Almonds

Almonds top the list with the most protein - about 6 grams per ounce. That's more protein than any other tree nut. Almonds are highly versatile and can be enjoyed raw, roasted, sliced, made into nut butter, as almond flour and milk, and more. In addition to their protein, almonds offer:

• Fiber - 3 grams per ounce
• Calcium - 8% DV
• Iron - 14% DV
• Magnesium - 19% DV
• Vitamin E - 37% DV

Research shows almonds boost heart health by lowering LDL cholesterol. Their high antioxidant content also helps reduce inflammation and oxidative stress throughout the body. Almonds promote weight management thanks to protein, fiber and fat that provide satiety. Just watch portion sizes since almonds are calorically dense.

Pistachios

Pistachios contain over 6 grams of plant protein per ounce, making them one of the top protein-rich nuts. They have a satisfying crunch when roasted and make for a portable and filling snack. Other nutrients found in pistachios include:

• Fiber - 3 grams
• Potassium - 8% DV
• Phosphorus - 15% DV
• Vitamin B6 - 15% DV
• Thiamin - 15% DV

Research links pistachio consumption to healthy blood pressure levels, blood sugar control and cholesterol. Their anti-inflammatory antioxidants support heart and brain health as well. Like almonds, pistachios are fairly high in calories, so stick to a 1-2 ounce portion.

Pumpkin Seeds

Also known as pepitas, pumpkin seeds are nutritious and crunchy with over 5 grams of protein per ounce. They make a great topping for salads or snack on their own. Some of the other key nutrients found in pumpkin seeds include:

• Magnesium - 37% DV
• Phosphorus - 33% DV
• Manganese - 42% DV
• Zinc - 14% DV
• Copper - 19% DV

The mineral content of pumpkin seeds supports bone health, heart function, mood and energy levels. Pumpkin seeds are also linked to prostate health and anti-inflammatory benefits. You can eat them raw or roasted for a flavorful crunch and protein source.

Peanuts

Peanuts provide over 7 grams of plant-based protein per ounce. Technically a legume but used like a nut, peanuts are one of the most affordable nuts and nut butters. In addition to their protein, peanuts contain:

• Fiber - 2 grams
• Folate - 11% DV
• Niacin - 14% DV
• Magnesium - 11% DV
• Vitamin E - 21% DV

Peanuts are linked to reduced risk of heart disease death thanks to their stellar nutrient profile. They support weight management through protein, fiber, fat and resisting overeating. Enjoy peanuts raw or roasted, as peanut butter, or chopped up in meals and snacks.

Cashews

Cashews contain about 5 grams of plant-based protein per ounce, adding to their stellar nutritional profile. Their creamy, sweet taste makes them a tasty addition to many dishes, snacks and nut butters. Some additional key nutrients found in cashews include:

• Copper - 25% DV
• Magnesium - 20% DV
• Manganese - 20% DV
• Zinc - 11% DV
• Phosphorus - 15% DV

Research on cashews shows they support bone strength, heart health, blood pressure and mental health. Made into dairy-free cheese sauces, cashews can add a protein punch to pasta, potatoes, nachos and more. Enjoy them on their own too for plant-based protein.

Walnuts

Delivering about 4 grams of plant protein per ounce, walnuts make the list of higher protein nuts. They have a distinctively rich, earthy flavor that enhances meals and snacks. Some of the other valuable nutrients found in walnuts include:

• Magnesium - 11% DV
• Phosphorus - 10% DV
• Copper - 11% DV
• Manganese - 15% DV

Studies demonstrate that walnuts improve heart health, thanks to plant-based omega-3s, antioxidants, magnesium and fiber. They also support brain function and may help reduce risk of certain cancers. Add walnuts to salads, oatmeal, yogurt and more.

Pecans

With close to 3 grams of protein per ounce, pecans rank among nuts with a modest amount of plant-based protein. They make up for it with ample amounts of healthy fats and disease-fighting antioxidants. Some of the key nutrients found in pecans include:

• Manganese - 40% DV
• Copper - 12% DV
• Thiamin - 7% DV
• Magnesium - 7% DV
• Zinc - 9% DV

Research demonstrates that pecans decrease LDL cholesterol and support heart health, along with warding off inflammation and oxidative stress. Add chopped pecans to oatmeal, salads, baked goods, pancakes, waffles and vegetable dishes for bonus nutrition.

Hazelnuts

Also known as filberts, hazelnuts contain about 5 grams of plant protein per ounce. They have a distinctive sweet, nutty flavor enjoyed in desserts as well as savory dishes. In addition to protein, hazelnuts offer:

• Vitamin E - 28% DV
• Manganese - 110% DV
• Copper - 24% DV
• Folate - 11% DV
• Magnesium - 12% DV

Hazelnuts support heart health through improving cholesterol levels and blood pressure. Their antioxidants fight cell damage to help lower risk of chronic diseases. Chopped hazelnuts give a nice crunch to fish, stir fries, salads and more.

Brazil Nuts

Brazil nuts provide about 4 grams protein per ounce. They're extremely dense in nutrients including:

• Selenium - 775% DV
• Magnesium - 26% DV
• Thiamin - 8% DV
• Copper - 22% DV
• Zinc - 11% DV

This nutritional powerhouse supports thyroid function, heart health, immunity and reproduction. However, it's easy to go overboard on Brazil nuts due to their very high selenium content. Stick to just 1-2 nuts per day.

Pine Nuts

Pine nuts contain about 3.5 grams of plant-based protein per ounce. They're packed with healthy fats and have a distinct, faintly nutty and pine flavor. Some other key nutrients found in pine nuts include:

• Manganese - 130% DV
• Magnesium - 14% DV
• Phosphorus - 12% DV
• Zinc - 12% DV

Research demonstrates pine nuts help increase HDL cholesterol, lower LDL cholesterol, improve triglycerides and reduce oxidation. This supports better heart health and blood sugar control. Use pine nuts to top salads, fish, chicken or vegetables for bonus nutrition and plant protein.

Health Benefits of High Protein Nuts

Why focus on high protein nuts as part of a balanced, healthy diet? Some of the key benefits you get from higher protein varieties like almonds, pistachios, peanuts and cashews include:

• Appetite control - Protein is very satiating so nuts help you feel fuller longer.
• Muscle building - Protein is essential for building and maintaining muscle mass as you age.
• Stable energy - Protein provides steady energy, unlike carbs that lead to crashes.
• Heart health - Nuts improve cholesterol, blood pressure and circulation.
• Smart snacking - They curb cravings for less healthy snack options.
• Nutrient absorption - Protein helps your body properly absorb nutrients from nuts.
• Weight management - Protein and fat promote weight loss and maintenance.
• Blood sugar control - Nuts help keep blood sugar stable due to protein and fat.

The protein in nuts along with their stellar nutrient profile makes them one of the healthiest snacks you can eat. Just watch your portion sizes since they're calorie dense.

Tips for Buying High Protein Nuts

All nuts can go rancid quickly and lose their nutritional potency. Follow these tips when purchasing higher protein nuts:

• Choose raw nuts over roasted.
• Look for varieties without added oil, sugar or salt.
• Opt for nuts still in their shell like almonds, walnuts and pecans.
• Always check expiration dates.
• Buy from stores with good nut turnover to avoid rancidity.
• Stay away from pre-chopped or crushed nuts.
• Go for unsalted whenever possible.
• Shop in small batches to maintain freshness.
• Store nuts in airtight containers in the fridge or freezer.

Buying in-shell nuts allows you to crack them open yourself while ensuring freshness. But shelling nuts takes time and can be difficult for some people. Finding the right balance depends on your needs and preferences.

How to Add More High Protein Nuts to Your Diet

Here are some simple ways to incorporate more of the highest protein nuts into your daily eating:

• Sprinkle almonds, walnuts or pistachios on oatmeal or yogurt.
• Blend nuts into a homemade trail mix with dried fruit.
• Add peanut or almond butter to smoothies.
• Mix chopped nuts into whole grain muffins and breads.
• Coat fish or chicken with crushed pecans before baking.
• Toss pine nuts or hazelnuts into a salad.
• Pack small baggies of nuts for easy on-the-go protein.
• Spread nut butter on fruit slices for a snack.
• Stir peanut or cashew butter into stir fries and sauces.
• Substitute almond or cashew milk for higher protein.

Nuts pair well with both sweet and savory flavors. Get creative with ways to add them into meals, snacks, granola bars, cereals and desserts. Choosing varieties with more protein per serving will benefit your health and diet.

Potential Downsides of Nuts

While nuts and nut butters have many benefits, there are some downsides to keep in mind:

• High in calories - It's easy to overeat nuts since they're so calorie dense.
• Allergies - Tree nut and peanut allergies can cause severe reactions.
• Bloating/digestion - Some people experience gas and bloating from eating nuts.
• Pesticides - Non-organic nuts may contain chemical residues.
• Mold - Rancid nuts can grow dangerous molds like aflatoxin.
• Acrylamide - Roasted nuts contain this potential carcinogen.

For most people, nuts can be safely enjoyed as part of a healthy diet. But portion control is crucial. As a general guide, stick to 1-2 ounce servings of nuts or 2 tablespoons of nut butter per day. And drink water to help digest nuts to avoid digestive discomfort.

The Bottom Line

Nuts provide a winning combination of protein, healthy fats, vitamins, minerals and antioxidants. High protein nuts like almonds, cashews, pistachios and peanuts give you the most bang for your buck nutritionally.

Enjoy the highest protein nuts in moderation as part of an overall balanced eating plan. Their stellar nutritional profile combined with satiating protein can support just about any health goal.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.