Nuts are often hailed as a go-to protein snack for a good reason. But if you’re reaching for a handful to power your day, it helps to know which nuts truly deliver on the protein front.
The top contender isn’t technically a nut! Peanuts, classified as legumes, lead the pack with 7 grams of protein per ounce. They’re affordable, accessible, and super snackable.
Almonds, with 6 grams of protein per ounce. They also offer more fiber (3.5g) and calcium (76mg) than peanuts, plus some anti-inflammatory perks. Pistachios are right behind with nearly 5.7 grams of protein per ounce—and they shine for other reasons, too. They’re packed with antioxidants and potassium and have been linked to heart health benefits.
Bonus: Pistachios are a complete protein containing all nine essential amino acids!
Pecans and macadamia nuts may be delicious, but with around 2 grams of protein per ounce, they’re not the best if protein is your goal.
For a more filling snack, pair your nuts with fiber-rich foods.
Try:
- Peanut butter on whole grain toast
- Almonds with apple slices
- Pistachios with raspberries
You can also add nuts to yogurt, oatmeal, smoothies, or even pancakes for a protein boost. Want creamy and protein-rich? Blend cashews with garlic, lemon, and plant milk for a dreamy sauce.
And don’t overlook nut powders—like peanut powder with 8g of protein per 2 tbsp. Stir them into shakes, oats, or batters for extra nutrients.
Whether you go for peanuts, almonds, or pistachios, nuts can be a tasty, protein-powered part of your day!
