Nuts combine healthy fats, fiber, vitamins, and a dose of plant-based protein. Some nuts feature impressive protein levels. Adequate protein intake helps stabilize blood sugar levels and prevents energy dips and mood swings. Protein also has a satiating effect, which can help reduce overeating and support weight loss efforts.

If you want to include more protein in your meals or snacks, here’s a breakdown of the nuts that pack the highest protein punch and their unique benefits.

Peanuts

Peanuts, technically legumes, stand out as the highest protein option in the nut world. They contain about 7 grams of protein per 28 grams (a small handful), making them a fantastic choice for muscle repair and energy.

Why choose peanuts?

  • Rich in magnesium, which helps stabilize blood sugar.
  • Affordable compared to many other nuts.
  • Versatile: enjoy them roasted, as peanut butter, or in sauces.

Nutritional snapshot (per 28 grams):

  • Protein: 7 grams
  • Calories: 161

Almonds

Almonds have 6 grams of protein per 28 grams. They’re also a rich source of vitamin E, an antioxidant that combats free radicals.

Why almonds are great:

  • Contain magnesium for muscle function.
  • Lower in fat than other nuts, aligning well with weight management.
  • Add them to oatmeal or yogurt, or enjoy them plain.

Nutritional snapshot (per 28 grams):

  • Protein: 6 grams
  • Calories: 164

Pistachios

Pistachios have around 6 grams of protein per 28 grams and are unique among nuts for containing all nine essential amino acids, making them a complete protein source.

What makes pistachios unique:

  • High in fiber to promote digestion.
  • Shelling them slows consumption, aiding portion control.
  • Perfect as a snack or sprinkled over salads.

Nutritional snapshot (per 28 grams):

  • Protein: 6 grams
  • Calories: 159

Cashews

Cashews boast a creamy texture and subtle sweetness, with 5 grams of protein per 28 grams.

Why cashews deserve attention:

  • Packed with copper, essential for bone and heart health.
  • Roasting enhances their antioxidant content.
  • Blend into sauces or toss over stir-fries.

Nutritional snapshot (per 28 grams):

  • Protein: 5 grams
  • Calories: 157

Walnuts

Walnuts contain 4 grams of protein per 28 grams and an impressive dose of omega-3 fatty acids.

Benefits of walnuts:

  • Support brain health and reduce inflammation.
  • Versatile in baked goods or as a crunchy topping.
  • Their distinct flavor pairs well with both sweet and savory dishes.

Nutritional snapshot (per 28 grams):

  • Protein: 4 grams
  • Calories: 180

Hazelnuts

Hazelnuts have 4 grams of protein per 28 grams, with a creamy flavor profile often associated with desserts.

What makes hazelnuts shine:

  • High in monounsaturated fats for heart health.
  • Loaded with antioxidants to combat oxidative stress.
  • Ideal for pairing with chocolate or adding to granola.

Nutritional snapshot (per 28 grams):

  • Protein: 4 grams
  • Calories: 178

Brazil Nuts

Brazil nuts provide 4 grams of protein per 28 grams and are incredibly rich in selenium, a mineral essential for thyroid function and immune support.

Why include Brazil nuts:

  • Just one nut supplies more than your daily selenium needs.
  • Their unique buttery texture makes them a standout snack.
  • Limit intake to a few nuts per day to avoid excessive selenium.

Nutritional snapshot (per 28 grams):

  • Protein: 4 grams
  • Calories: 187

Pecans

Pecans have about 3 grams of protein per 28 grams. Though not the highest in protein, they’re loaded with heart-healthy fats and antioxidants.

What pecans bring to the table:

  • Rich in monounsaturated fats, supporting heart health.
  • Add depth to baked goods, salads, or oatmeal.
  • Perfect for glazing with a touch of honey for a sweet treat.

Nutritional snapshot (per 28 grams):

  • Protein: 3 grams
  • Calories: 200

Macadamia Nuts

Macadamia nuts have the lowest protein content, around 2 grams per 28 grams, but they’re high in monounsaturated fats that promote heart health.

Why enjoy macadamia nuts:

  • Their creamy texture adds luxury to dishes.
  • Great in baked goods or eaten as-is.
  • Rich in manganese, a mineral that supports metabolism.

Nutritional snapshot (per 28 grams):

  • Protein: 2 grams
  • Calories: 204

Health Benefits

Nuts are more than a source of protein. They also contain:

  • Heart health: Rich in unsaturated fats, nuts can lower bad cholesterol levels.
  • Brain support: Omega-3s and antioxidants, particularly in walnuts, promote cognitive function.
  • Weight management: Protein and fiber in nuts help curb hunger and support portion control.
  • Antioxidant power: Vitamins and minerals like vitamin E and selenium combat oxidative stress.

Include Nuts Everyday!

Nuts are incredibly versatile. Here are more ideas, with an Indian twist, to enjoy them daily:

  • Snacks: Roast and spice up peanuts or almonds with chaat masala for a quick savory treat.

  • Breakfast Additions: Sprinkle chopped walnuts or pistachios over poha for extra crunch. Add roasted cashews to upma, or almonds to green gram sweet sundal for a delightful twist.

  • Chutneys: Add peanuts or sesame seeds to coconut chutneys for a creamy texture and protein boost.

  • Smoothies: Blend soaked almonds or cashews with milk, bananas, and a dash of honey for a protein-rich drink.

  • Garnishes for Rice and Curries: Use fried cashews and raisins as a garnish for biryanis, pulaos, or creamy curries like korma.

  • Energy Bars: Blend almonds, cashews, and dates with jaggery to create homemade protein bars.

  • Nut Butter: Spread peanut or almond butter on roti or pair it with fruits like bananas.

  • Traditional Sweets: Use cashews and almonds in halwas or laddoos for added nutrition.

While nuts are an excellent source of protein, they are considered incomplete proteins because they do not contain all essential amino acids. Pair nuts with complete protein sources such as dairy or meat to maximize their nutritional benefits. For those following vegetarian or vegan diets, combine nuts with other plant-based proteins like lentils, chickpeas, or quinoa to create a balanced amino acid profile.