• Peanuts, almonds, pistachios, and cashews are among the highest-protein nuts and provide amounts similar to peanut butter.
• These nuts also provide fiber, healthy fats, vitamins, minerals, and antioxidants.
• Add nuts or nut butters to snacks and meals for a protein boost.

Peanut butter is often considered one of the best plant-based protein foods. Two tablespoons provide about 7.1 grams of protein. However, some nuts contain similar amounts—or even more—protein per serving.

1. Peanuts

Protein content: 7.31 grams per ounce

Peanuts top the list when it comes to protein. One ounce—about a small handful or 28 peanuts—provides 7.31 grams of protein. While technically a legume, peanuts are commonly grouped with nuts because of their similar nutrition profile and culinary uses.

In addition to protein, peanuts provide heart-healthy unsaturated fats, magnesium, niacin, and folate. Research shows eating peanuts may help improve triglycerides and other blood lipid levels without promoting weight gain in healthy adults.

2. Almonds

Protein content: 6.01 grams per ounce

Almonds are among the most nutrient-dense protein sources. They also contain more fiber than peanuts, which may help support fullness between meals.

In addition to protein and fiber, almonds provide vitamin E, magnesium, and calcium. They are portable and work well as a snack, but you can also add them to oatmeal, yogurt, salads, and baked goods.

Almond butter is another popular peanut butter alternative and provides a similar mix of protein and healthy fats.

3. Pistachios

Protein content: 5.73 grams per ounce

Pistachios are among the highest-protein tree nuts. They also provide fiber, potassium, and vitamin B6.

Pistachios are unique because they are considered a complete protein, meaning they contain all nine essential amino acids. This makes them one of the few plant foods that provide complete protein.

4. Cashews

Protein content: 5.16 grams per ounce

Along with protein, cashews provide copper, magnesium, zinc, and iron. Copper helps support energy production, immune function, and connective tissue health.

Cashews have a creamy texture and mild flavor that works well in both sweet and savory dishes. Cashew butter can also be used as a peanut butter alternative, either as a spread or blended into sauces, soups, and smoothies.

5. Walnuts

Protein content: 4.31 grams per ounce

Walnuts are the only nut that provides a significant amount of alpha-linolenic acid (ALA), a plant-based omega-3 fat that may support heart and brain health.

While they contain less protein than almonds and pistachios, walnuts still provide a meaningful amount, along with fiber and antioxidants.

6. Hazelnuts

Protein content: 4.25 grams per ounce

Hazelnuts provide protein, fiber, vitamin E, and manganese. Their rich, slightly sweet flavor makes them a popular addition to trail mix, yogurt, oatmeal, and baked goods.

Hazelnut butter is another option and can be used as a spread or mixed into smoothies.

7. Brazil Nuts

Protein content: 4.01 grams per ounce

Brazil nuts are best known for their selenium content. Just one or two Brazil nuts can provide more than a day's worth of selenium, a mineral that supports thyroid and immune health.

They also provide healthy fats, magnesium, and about 4 grams of protein per ounce.

8. Pine Nuts

Protein content: 3.88 grams per ounce

Pine nuts are the edible seeds of pine trees and are commonly used in pesto, salads, grain dishes, and roasted vegetables.

In addition to protein, pine nuts provide healthy unsaturated fats, magnesium, iron, and vitamin E. They are also rich in antioxidants, which help protect cells from damage.

Their mild, buttery flavor makes them easy to incorporate into both savory and sweet recipes. Try sprinkling pine nuts over pasta, blending them into pesto, or adding them to homemade trail mix for a protein boost.

9. Macadamia Nuts

Protein content: 2.24 grams per ounce

Macadamia nuts contain less protein than the other nuts on this list, but they’re unique because most of their calories come from fat, mainly heart-healthy monounsaturated fats. One of the main fats in macadamia nuts is oleic acid, the same type found in olive oil.

Their rich, buttery flavor works well in baked goods, snack mixes, and savory dishes. Macadamia nut butter is also available and can be used like other nut butters.

Tips To Increase Protein Intake With Nuts

Nuts can be an easy way to boost your protein intake throughout the day.

Here are a few simple ideas:

• Add nuts or nut butter to oatmeal, yogurt, or smoothies
• Pair nuts with fruit for a balanced snack
• Sprinkle chopped nuts over salads, grain bowls, or roasted vegetables
• Use nut butters as a spread on toast or as a dip for fruit
• Mix nuts into a homemade trail mix with seeds and dried fruit

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Kristina Dawson