8 Best High Protein Nuts and Seeds for Snacking

Last Updated on January 23, 2024

Protein-rich foods are crucial for a balanced diet, yet obtaining enough can be challenging. Did you know there are many high-protein nuts that are among the best sources of protein?

This article aims to spotlight the various types of high-protein nuts and their nutritional profile. Stick around and enhance your wellness with every crunchy bite!

The Best Nuts and Seeds that are High in protein and Nutrient

1. Peanuts (Nuts with The Most Protein)

Peanuts are also high in protein, and in fact, they contain the highest protein levels among the nuts on this list.

A small handful or 1-ounce serving of peanuts provides approximately 7 grams of protein, which is more than most other nuts.

They are an excellent source of plant-based protein, foods like peanut sauce, vegan protein balls, and peanut noodles which makes peanuts especially beneficial for vegetarians and vegans who may have limited protein options. 

2. Almonds

Almonds provide a rich source of protein, packing around 6 grams per ounce. Alongside protein, these nutrient-dense nuts also have high levels of fiber and are also high in fats.  

In addition, almonds contain an abundance of vitamin E and magnesium. They are also considered as one of the nuts with the most protein, alongside peanuts.

It’s a good idea to Incorporate more almond milk into your diet to increase your daily protein intake.

3. Walnuts

Walnuts are another variety of nuts that offer numerous health benefits. They are a great source of plant-based protein, making them an excellent choice for vegetarians and vegans.

In addition to their protein levels, they also provide healthy fats, fiber, vitamins, and minerals that contribute to overall well-being.

Walnuts are often recommended in most diets to help support heart health by lowering cholesterol levels and reducing inflammation.

4. Pistachios

Pistachio nuts contain protein and can be easily incorporated into your diet. There is approximately 1 gram of protein per serving in a tablespoon or 6 grams of protein per ounce. 

They provide a sweet and savory snack that can help keep you feeling full and energized throughout the day.

These nuts also contain good fats, fiber, and essential nutrients like vitamin B6 and potassium.

Whether you enjoy them on their own as a snack or add them to meals and recipes, this nut can help increase your protein intake while enjoying a tasty treat.

5. Cashews

Cashews are among the highest-protein nuts that you can enjoy as part of a balanced diet. These kidney-shaped nuts are delicious and also provide a lot of protein and other important nutrients like copper and fiber.

Cashews are known for their creamy texture and delicious taste, making them perfect for snacking or adding to meals and recipes.

If you’re looking to build muscle, manage your weight, or support heart and brain health, don’t forget about cashews as a nutritious option in your nut selection.

6. Pine nuts

Pine nuts are the seeds of pine trees that are both delicious and nutritious. These small, elongated nuts are a healthy option that can benefit your overall health.

In addition to protein, they are also high in fiber. Pine nuts are high in fat, with approximately 71 grams of fat per 100 grams serving.

The fats in pine nuts promote fullness and help maintain stable blood sugar levels. Include pine nuts in your diet by sprinkling them over salads or roasted vegetables for added crunch and flavor.

7. Brazil nuts

Brazil nuts are one of the great options if you’re looking for nuts high in protein. These large, creamy nuts pack a punch when it comes to protein levels.

Just one ounce of Brazil nuts have about 4 grams of protein, making them an excellent choice for those trying to increase their protein intake.

In addition to their protein levels, Brazil nuts also provide your daily needs for selenium, magnesium, and vitamin E.

Incorporating Brazil nuts into your diet is easy – you can enjoy them on their own as a snack add them to salads and trail mixes, or even use them in baking recipes for added crunch and flavor.

Keep in mind that while Brazil nuts are nutritious and rich in protein, they are also high in calories due to their fat content. Therefore, it’s important to consume them in moderation as part of a balanced diet.

8. Hazelnut

Hazelnut is among the favorite nuts considered high in protein due to having more protein levels compared to other nuts.

While the exact protein content may vary depending on the size and variety of the hazelnut, generally, a 1-ounce (28-gram) serving of hazelnuts contains around 4-5 grams of protein.

(Source: Healthline and diet doctor)

Add Protein-Rich Nuts to Your Diet

Snacking on mixed nuts

Snacking on nuts is a convenient and nutritious way to boost your protein intake.

Whether you’re at work, on the go, or relaxing at home, a handful of almonds, walnuts, or pistachios can provide you with a satisfying mild taste and protein-rich snack.

Not only are nuts packed with protein but they are also packed with nutrients like healthy fats and fiber that can help keep you feeling full for longer periods of time. 

Adding them to meals and recipes

These nuts can easily be incorporated into your meals and recipes, providing a nutritious boost to your diet. For breakfast, sprinkle almonds or walnuts onto your oatmeal or yogurt for added protein and crunch.

In salads, toss in some pistachios or pine nuts for a delicious nutty flavor. Cashews make a great addition to stir-fries (e.g. our king oyster mushroom with cashews) or Asian slaw, while Brazil nuts can be ground up and used as a flavorful coating for desserts.

Nut butter alternatives

If you’re looking for a change from traditional nut butter spreads, there are plenty of alternatives available.

One option is sunflower seed butter, which has a rich and creamy texture similar to peanut butter but with its own unique flavor.

Another alternative is almond butter (e.g. chocolate-covered dates), which offers a slightly sweeter taste and smooth consistency. For those who prefer a more intense flavor, try tahini made from sesame seeds. It has a nutty and earthy taste that’s perfect for dips and dressings.

In A Nutshell

Including these nuts in your balanced diet is essential for various health benefits. These protein-rich nuts, such as almonds, walnuts, and pistachios, can aid in muscle building and repair.

They also support weight management, heart health, and brain function. Make sure to incorporate these nutritional powerhouses into your meals and snacks to enjoy their many benefits.