Nuts are a fantastic choice for healthy snacking and enhancing the protein content of your meals. Rich in plant-based protein, vitamins, minerals, and fiber, they offer numerous nutritional benefits. Research highlights that incorporating nuts into your diet can boost satiety, support healthy weight management, and even improve blood sugar control, potentially lowering the risk of insulin resistance. For those who are physically active or aiming to build lean muscle, nuts provide plant proteins known to stimulate muscle protein synthesis, aiding in muscle building and repair.
Whether you prefer them as a quick snack, sprinkled over salads, or incorporated into baked goods, nuts are a versatile and nutritious addition to your diet. To help you make the best choices, Destini Moody, RDN, CSSD, LD, a registered dietitian and sports nutrition expert with Garage Gym Reviews, shares her insights on the six nuts highest in protein and tips on how to include them in your meals. Plus, don't miss the 9 Best Low-Calorie Breakfasts for Weight Loss to complement your healthy eating journey!
Peanuts
Nutrition (Per 1 ounce):
- Calories: 161
- Protein: 7g
While technically a legume, peanuts earn their spot as a top choice among high-protein "nuts." They’re incredibly versatile, enjoyed in various forms like roasted peanuts, peanut butter sandwiches, or even as a base for homemade sauces.
"Peanuts have the highest protein content compared to other nuts. They’re also a rich source of magnesium, which plays a key role in regulating blood sugar levels. Plus, unlike many other nuts, peanuts are more budget-friendly, making them an accessible option," shares Destini Moody, RDN, CSSD, LD.
Almonds
Nutrition (Per 1 ounce):
- Calories: 164
- Protein: 6g
Almonds pack 6 grams of protein and 164 calories per ounce, making them a nutrient-dense option for snacking. A 2020 study published in Nutrients highlights almonds as a powerhouse of plant protein, healthy fats, fiber, vitamin E, and essential minerals like magnesium. Their versatility makes them easy to enjoy as a topping for breakfast cereals, in yogurt parfaits, or as a simple on-the-go snack.
"Almonds are rich in vitamin E, a potent antioxidant that helps combat free radicals and reduce inflammation," says Destini Moody, RDN, CSSD, LD. "They’re also known for their cholesterol-lowering benefits and contain less fat than many other nuts, making them an excellent choice for weight loss diets."
Pistachios
Nutrition (Per 1 ounce):
- Calories: 159
- Protein: 6g
Pistachios are as vibrant in nutrition as they are in color. Each ounce delivers 6 grams of protein and 159 calories, along with fiber, healthy fats, vitamins, minerals, and powerful antioxidants like flavonoids and anthocyanins, which have strong anti-inflammatory properties.
"What’s remarkable about pistachios is that they contain all nine essential amino acids—the ones our bodies can’t produce and must obtain from food," explains Destini Moody, RDN, CSSD, LD. "This makes them a rare plant-based complete protein, a trait usually reserved for animal products. Plus, pistachios still in their shells can be especially helpful for weight management since the extra effort to remove the shell naturally slows down eating."
Cashews
Nutrition (Per 1 ounce):
- Calories: 157
- Protein: 5g
Cashews are not only delicious but also nutrient-rich, offering 5 grams of protein and 157 calories per ounce. Their creamy texture and mildly sweet flavor make them a versatile ingredient, perfect for enhancing both sweet and savory dishes. Enjoy them sprinkled on salads, blended into creamy sauces, or simply as a satisfying snack.
"Cashews are an excellent source of copper, which supports bone and cardiovascular health," explains Destini Moody, RDN, CSSD, LD. "Often referred to as the richer-tasting cousin of the peanut, roasted cashews may also contain higher levels of antioxidants, according to research."
Walnuts
Nutrition (Per 1 ounce):
- Calories: 180
- Protein: 4g
Walnuts, with their brain-like shape, are a powerhouse of heart-healthy omega-3 fatty acids. One ounce delivers 4 grams of protein and 180 calories, making them an excellent choice for boosting plant-based protein and supporting heart health. Their distinct flavor and crunch make them perfect for topping salads, enhancing smoothie bowls, or adding to baked goods.
"Walnuts have one of the highest fat contents among nuts," explains Destini Moody, RDN, CSSD, LD. "While they may not be ideal for frequent snacking if you're aiming for weight loss, it's worth noting that these fats are omega-3s—essential fatty acids that reduce heart disease risk and support brain health."
Hazelnuts
Nutrition (Per 1 ounce):
- Calories: 178
- Protein: 4g
Hazelnuts, often associated with sweet treats like chocolate spreads, offer a satisfying crunch and solid nutrition. One ounce provides 4 grams of protein and 178 calories. Beyond their delicious flavor, hazelnuts are packed with antioxidants that studies suggest can help combat inflammation and reduce oxidative stress.
"Hazelnuts may be best known for flavoring coffee or chocolate, but they also deliver a decent amount of protein," says Destini Moody, RDN, CSSD, LD. "While higher in fat than most nuts, they have a healthy ratio of monounsaturated fats, which have been shown to reduce the risk of heart disease."