Let’s Settle This: Which Nut Is the Best Source of Protein?

Let’s be honest: Nuts get great PR for being high in protein. When you see protein snack boxes on the grocery store shelf, they usually include a hard-boiled egg, a piece of cheese, and, without fail, a handful of nuts. But not all nuts are as protein-packed as they have a reputation for. 

If protein is your goal, it’s key to know which nut will give you the most bang for your buck—plus, what foods you need to pair them with to get the greatest nutritional perks. 

And don’t worry: Loving almonds as a snack paired with other satiating foods and healthy attitudes about food does *not* make you an almond mom.

Which nuts have the most protein?

If you’re lax about nut classifications, the gold ribbon goes to peanuts—which are a budget-friendly option with 7 grams of protein per 1-ounce serving, per the U. S. Department of Agriculture (USDA). However, they’re technically classified as legumes, not nuts.

“Right behind them comes almonds, which have 6 grams of protein per serving,” says Stephanie Petrosky, RDN, associate professor and chair in the department of nutrition at Nova Southeastern University. 

Petrosky points out that almonds also have more fiber and calcium, with 3.54 grams of fiber and 76 milligrams of calcium per ounce, per the USDA. (In comparison, peanuts only have 2.41 grams and 26.1 milligrams, respectively.) A 2021 review in Advances in Nutrition found that almonds can also help to lower some inflammation markers in healthy adults, though more research is needed. 

Meanwhile, pistachios are nearly as protein-rich as almonds, with 5.73 grams per 1-ounce serving. “Pistachios have potent antioxidants and are a great source of potassium,” says Petrosky, who adds they have been shown to help reduce blood pressure, citing a 2016 review from the journal Nutrition Today. That review found that regular pistachio consumption had a beneficial effect on blood pressure and how well the inner lining of your blood vessels function, which may reduce your risk of heart disease.

Another perk that pistachios have over almonds? They’re a complete protein source.“That means they contain all the essential amino acids, so it’s not necessary to combine pistachios with another food in order for them to be a complete source,” says Maggie Michalczyk, RDN, a registered dietician and the recipe developer behind Once Upon a Pumpkin. 

If protein is your goal, skip the nuts that fall short: Pecans and macadamia nuts, which come in at 2.6 grams and 2.2 grams of protein per ounce, respectively. 

What should you eat with nuts for the best nutritional benefits?

Upping your protein intake by eating nuts is great, but pairing them with other nutritious foods will help to keep you more satiated for longer periods of time. 

“All three of these nuts make for a great protein-forward snack, but I always recommend pairing them with a source of fiber when possible for a snack with even more staying power,” says Michalczyk. 

A few examples include:

• Peanut butter and whole grain toast
• Almonds and apple slices
• Pistachios and raspberries

Combining nuts with other forms of protein, plus healthy fat, can also create a satiating and nutrient-rich snack—think Greek yogurt topped with almonds or pistachios. 

“Aside from high protein, this combination provides high quality fat and probiotics to support gut health,” says Jennifer Nicole Bianchini, RDN, founder of Body to Soul Health. “Add berries to the bowl for additional nutrients and antioxidants.”

Dried fruit is also a great nut pairing: A 2016 review in the Nutrition Journal found that there may be potential in pairing tree nuts with dried fruit—like pistachios and raisins—to help reduce cardiometabolic risk factors, improve blood sugar control, and lower the risk of diabetes and heart disease. 

You can also use nuts to enhance the nutrient content of other recipes, like smoothies (add flax or chia seeds for additional fiber and gut-healthy antioxidants) or even pancakes.“Mix cottage cheese, walnuts, and oats in a blender to create a delicious and nutritious pancake batter,” says Bianchini. “Pancakes are not known for their protein content, but adding cottage cheese and nuts will create a pancake packed with protein. Oats add fiber, making this pancake more filling and nutritious.”

To that point, you don’t necessarily have to chomp on whole nuts to get the benefits.“Peanut powder contains about 8 grams of protein per two tablespoon serving,” says Bianchini. “Nut powders can be a great alternative to the whole nut and provide additional protein to many meals. For example, add it to a smoothie, yogurt, or oatmeal.” You can also blend cashews to create a tasty cream sauce. To do so, Bianchini recommends blending soaked cashews with nutritional yeast (for extra protein and B vitamins), garlic, lemon juice, and plant-based milk. You can use this protein-packed sauce on a variety of recipes, from pasta to grilled chicken—anywhere you’d opt for a creamy sauce.