High-Protein Nuts for Next-Level Snacking
Grab a handful of #gains.
Nuts offer a host of nutrients in every nibble, including iron. "Some foods get a gold star for having one outstanding nutrient value, like vitamin C or fiber," says sports dietitian Julie Stefanski, RDN. "Nuts are unique nutrition powerhouses because they're high in several we don't get enough of, like magnesium, zinc, and vitamin E."
But the macro to focus on here is protein, and—yep!—nuts offer a delicious boost of that, too. High-protein nuts (including peanuts, which are technically legumes), contain roughly 4 to 7 grams of plant-based protein per ounce. That's a decent boost in just about 1/4 cup—which is the perfect amount for stirring into yogurt, sprinkling on top of a grain bowl, blending into a smoothie, or simply shooting back by the handful.
Meet the experts: Julie Stefanski, RDN, is a sports dietitian, licensed nutritionist and spokesperson for the Academy of Nutrition & Dietetics. The WH Test Kitchen team has a collective 30 years experience in the food and nutrition space.
Incorporating more high-protein foods in your diet helps build and repair muscles and can also be used as an energy source (see ya, afternoon slump), plus it'll help keep you feel fuller for longer. And the mighty morsels are super easy to add to your routine: Nuts are basically shelf-stable (but should be kept in the freezer for long-term storage), can be eaten raw, and can easily fit into a purse or backpack for on-the-go healthy snacking.
While all nuts contain some protein, the experts in the WH Test Kitchen scoured the USDA website to find the eight picks that top the protein charts and come with bonus benefits. It's crunch time!
Peanuts
Protein: 7 grams per ounce
Found everywhere from baseball games and street carts to scattered on the ground for the squirrels, these ubiquitous legumes are surprisingly high in protein. They contain slightly more protein than an egg, and offer a slightly crunchy, creamy texture that's ideal for homemade nut butter, chopped and sprinkled on stir-fries, or simmered into stews. Buy them whole with the shell on for the most cost-effective (and fun-to-eat) option.
Almonds
Protein: 6 grams per ounce
Sliced, slivered, raw, or roasted, almonds are a delicious snack, dessert star, salad mix-in, and more. The fan favorite also makes a killer base for alt milk or a convincing gluten-free alternative to flour or breadcrumbs (Almond-Crusted Striped Bass, anyone?). Bonus: You’ll find bone-building calcium and antioxidants in them, too. Opt for skin-on almonds for a heap of fiber and an extra-nutty taste.
Pistachios
Protein: 6 grams per ounce
Not only is a tray of pistachios an epic party pleaser, but it's also a prime source of protein that you can sneak in as you sip on that welcome drink. One ounce (about 49 pistachios) provides 13 percent of the standard recommended daily protein intake. What a perfect party—or post-sweat—snack!
Pine Nuts
Protein: 4 grams per ounce
Turns out your favorite pasta sauce might just pack a protein punch. This tiny treasure supplies you with a hit of protein and a host of vitamins, like E and K, plus magnesium and iron. Blend with herbs and olive oil for a quick batch of pesto, or throw into meatballs for more crunch in each bite.
Walnuts
Protein: 4 grams per ounce
These rich, slightly tannic treats are among the healthiest nuts: They're especially high in a plant-based omega-3 fat known as ALA. (These good fats can help fight chronic inflammation, which is at the root of many diseases.) Turn them into a protein-rich herb sauce or toss 'em into pasta.
Cashews
Protein: 4 grams per ounce
Rich, buttery, and full of flavor, it's almost hard to believe that these curvy cuties are actually good for you. In addition to a great source of protein, they're a triple-threat bundle of zinc, copper, and magnesium (which is great for immune support and muscle function), with a texture that makes a tasty stand-in for dairy. Boil with water and spices, then puree for a creamy start to a vegan pasta sauce. Or, fold some into your next batch of chocolate protein cookies. Delish.
Hazelnuts
Protein: 4 grams per ounce
Mildly sweet and very rich, this pick is the perfect partner to chocolate. Mix with other nuts, bittersweet chips, and dried fruit for the ultimate mix that’s ideal for on-the-go snacking (did someone say “hike”?) or roast them for 10 minutes at 375°F to draw out an even deeper sweet, nutty flavor. And here's a tip to easily remove those pesky skins: Wrap hazelnuts in a kitchen towel and roll vigorously. Most of the peel will come right off!
Brazil Nuts
Protein: 4 grams per ounce
This mild, nutty pick stands out for its hefty size and standout selenium content: Just one nut meets over 100% of the recommended daily allowance for adults, and they contain 2,500 times as much selenium as any other nut. (The nutrient helps protect against cell damage and infections.) However! You really don't want to overdo it—eating more than one or two per day may lead to selenium toxicity. Thanks to its super size, one is all you need!
Samantha (she/her) is an Assistant Editor in the Good Housekeeping Test Kitchen, where she writes about tasty recipes, must-try food products and top-tested secrets for home cooking success. She has taste-tasted hundreds of products and recipes since joining GH in 2020 (tough job!). A graduate of Fordham University, she considers the kitchen to be her happiest place.
Becca Miller (she/her) has been working in the Good Housekeeping Test Kitchen since 2018, where she researches and writes about tasty recipes, food trends and top cooking tools. She graduated from NYU with a liberal arts degree focusing on creative writing. She makes killer scrambled eggs, enjoys a glass of un-oaked chardonnay and takes pride in her love of reality television.
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