6 Best-Tasting Nuts With The Highest Protein Content

Published in

Morris Health

6 min readDec 10, 2022

An assortment of nuts — Photo credit: Shutterstock/Julia-Bogdanova

Who doesn’t go nuts for nuts?! Regardless of what diet plan you’re on, nuts can definitely fit in and enrich it with a variety of health-boosting nutrients.

There is a nut out there for every taste bud, but those that are high in protein are particularly satisfying and delightful to snack on.

Nuts are also high in healthy fats — making them an enjoyable and nutritious treat for keto dieters as well as everyone else.

I have selected six of the best-tasting nuts that have the highest amount of protein. You’ll certainly love these as a quick snack between your main meals.

They are ranked according to their protein content; from highest to lowest. I’ve also included basic nutrition facts including the amount of carbs, fats, key vitamins and minerals, and branched-chain amino acids (BCAAs) in each nut.

BCAAs are three essential amino acids (leucine, isoleucine, valine) that are particularly beneficial for athletic people as they help improve muscle growth and performance.

So, let’s get cracking and crunching!

1. Peanuts

Peanuts, or “monkey nuts” according to the British, are among the most commonly consumed nuts all over the world.

Scientifically speaking, peanuts aren’t actually nuts but rather a legume crop (like beans and peas). They are easier to grow than tree nuts, which explains their relatively low price.

Peanuts aren’t just affordable, they taste great and can help promote heart health by lowering bad cholesterol levels. [1]

Try a handful of roasted peanuts (salted, honey roasted, spiced, or however you like them) with a cup of green tea for a healthy snack.

You can also fry some raw, peeled peanuts in vegetable oil and add them to your salad, rice, pasta, and other dishes.

Roasted Peanuts Nutrition Facts (per 100 grams) [2]

Calories: 587
Protein: 24.4 g
Fat: 49.7 g
Carbohydrates: 21.3 g
Isoleucine: 0.83 g
Leucine: 1.54 g
Valine: 0.99 g
Magnesium: 178 mg
Manganese: 1.79 mg
Zinc: 2.77 mg
Vitamin B3 (niacin): 14.4 mg
Vitamin E: 4.93 mg

2. Almonds

Almonds too are not true nuts but rather seeds — but hey, if it wants to be a nut, who are we to judge it?!

These super crunchy nuts are a powerhouse of nutrients, including protein, healthy fats, antioxidants, vitamins and minerals. A lot of the antioxidants are found in the skin, so make sure to keep it on to reap the most health benefits.

Almonds are notably high in vitamin E, which can protect your heart and cognitive function, in addition to providing potential anti-cancerous effects. [3]

There are many ways to incorporate almonds into your diet. You can eat them raw or roasted. You can make endless types of deserts with them. And you can also fry some sliced almonds in vegetable oil and use them to garnish your salad, pasta, rice, etc.

Raw Almonds Nutrition Facts (per 100 grams) [4]

Calories: 579
Protein: 21.2 g
Fat: 49.9 g
Carbohydrates: 21.6 g
Isoleucine: 0.75 g
Leucine: 1.47 g
Valine: 0.86 g
Copper: 1.03 mg
Magnesium: 270 mg
Manganese: 2.18 mg
Phosphorus: 481 mg
Zinc: 3.12 mg
Vitamin B2 (riboflavin): 1.14 mg
Vitamin E: 25.6 mg

3. Pistachios

Rich in flavor and nutritional value, pistachios originate from the Middle East where they are widely used to make a variety of traditional sweets and desserts.

Pistachios contain a higher amount of essential amino acids than other nuts, making them a great choice for vegans.

Although high in sugar (hence their sweet taste), pistachios are relatively lower in calories when stacked up against other nuts.

You can buy them shelled, but these are probably the only nuts I prefer to have in their shells. It is more satisfying to crack the shell open and grab your little sweet green treat inside!

Roasted Pistachios Nutrition Facts (per 100 grams) [5]

Calories: 569
Protein: 21 g
Fat: 45.8 g
Carbohydrates: 27.6 g
Isoleucine: 0.96 g
Leucine: 1.68 g
Valine: 1.3 g
Iron: 4.03 mg
Magnesium: 109 mg
Manganese: 1.24 mg
Phosphorus: 469 mg
Zinc: 2.34 mg
Vitamin B1 (thiamine): 0.7 mg
Vitamin B6: 1.12 mg

4. Cashews

With a sweet taste and a creamy texture, cashews are irresistibly delicious and satisfying.

You can eat them raw or roasted — spicy roasted is my favorite choice, but I gotta warn you, these can be highly addictive!

You may not know this, but “raw” cashews sold in stores aren’t truly raw. They are steamed or heated in another way to remove a toxin called urushiol. Truly raw cashews are poisonous due to urushiol casing an allergic reaction in most people.

Cashews aren’t just a good source of plant protein, they are rich in heart-healthy unsaturated fats and several important minerals.

Roasted Cashews Nutrition Facts (per 100 grams) [6]

Calories: 574
Protein: 15.3 g
Fat: 46.4 g
Carbohydrates: 32.7 g
Isoleucine: 0.73 g
Leucine: 1.28 g
Valine: 1.04 g
Copper: 2.22 mg
Iron: 6 mg
Magnesium: 260 mg
Manganese: 0.83 mg
Phosphorus: 490 mg
Zinc: 5.6 mg

5. Walnuts

Did you know that walnuts used to go by the nickname “royal nuts” during the Roman era?

Well, in botany, walnuts are actually seeds, but much like the other “seeds” on this list, they are commonly considered to be nuts.

With a shape that resembles a brain, walnuts are indeed beneficial for your brain. They contain natural antioxidant and anti-inflammatory compounds which studies have linked to improved cognitive function and lower of risk of brain disorders. [7]

Walnuts are especially known as a great source of omega-3 and omega-6 fatty acids, which make up most of their fat content. They are also packed with B vitamins and a handful of essential minerals. And, of course, they have a healthy amount of protein in them.

Raw Walnuts Nutrition Facts (per 100 grams) [8]

Calories: 654
Protein: 15.2 g
Fat: 65.2 g
Carbohydrates: 13.7 g
Isoleucine: 0.63 g
Leucine: 1.17 g
Valine: 0.75 g
Magnesium: 158 mg
Manganese: 3.41 mg
Zinc: 3.09 mg
Vitamin B1 (thiamine): 0.34 mg
Vitamin B6: 0.54 mg

6. Hazelnuts

Hazelnuts are so passionately associated with chocolate that sometimes you can satisfy both your nut and chocolate cravings by just having a few of these little crunchy nutty pebbles!

No question that they are even more mouth-watering when coated with chocolate, but you gotta be careful with this option as you can easily lose control and overindulge. If you must, opt for dark chocolate coating, which isn’t only healthier, but also makes it easier to control your indulgence.

Like the other nuts we mentioned above, hazelnuts also help support heart health, lower cholesterol levels, and provide the body with a decent dose of antioxidants that combat oxidative stress and reduce cellular damage throughout the body.

Roasted Hazelnuts Nutrition Facts (per 100 grams) [9]

Calories: 646
Protein: 15 g
Fat: 62.4 g
Carbohydrates: 17.6 g
Isoleucine: 0.55 g
Leucine: 1.07 g
Valine: 0.71 g
Iron: 4.38 mg
Magnesium: 173 mg
Manganese: 5.55 mg
Phosphorus: 310 mg
Zinc: 2.5 mg
Vitamin B1 (thiamine): 0.34 mg
Vitamin B6: 0.62 mg
Vitamin E: 15.3 mg

High-Protein Nuts: Summary

The word nutrition starts with a “nut” and nuts are indeed a nutritional powerhouse. They are a rich source of macronutrients (protein, healthy fats, carbs/fiber) and micronutrients (vitamins, minerals).

In this post, we looked at six nuts that have the highest protein content. In a nutshell, these are: peanuts with a whopping 24.4 grams of protein per 100 grams, followed by almonds (21.2 g), pistachios (21 g), cashews (15.3 g), walnuts (15.2 g), and finally hazelnuts (15 g).

It’s important to note that the protein value can vary between raw and roasted versions of each nut.

Since you are more likely to eat them roasted, the nutrition facts of most of the nuts mentioned above are those of the roasted version. Only the nutrition facts for almonds and walnuts correspond to the raw nut since these are commonly consumed raw.

References

Ghadimi Nouran M, Kimiagar M, Abadi A, Mirzazadeh M, Harrison G. Peanut consumption and cardiovascular risk. Public Health Nutr. 2010 Oct;13(10):1581–6. doi: 10.1017/S1368980009992837. Epub 2009 Dec 22. PMID: 20025830. <link: https://pubmed.ncbi.nlm.nih.gov/20025830/>
Peanuts, all types, dry-roasted, with salt. FoodData Central, U.S. Department of Agriculture — accessed December 10, 2022. <link: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174262/nutrients>
Vitamin E — Health Professional Fact Sheet. National Institutes of Health (NIH) — accessed December 10, 2022. <link: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/>
Nuts, almonds. FoodData Central, U.S. Department of Agriculture — accessed December 10, 2022. <link: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients>
Nuts, pistachio nuts, dry roasted, with salt added. FoodData Central, U.S. Department of Agriculture — accessed December 10, 2022. <link: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169426/nutrients>
Nuts, cashew nuts, dry roasted, with salt added. FoodData Central, U.S. Department of Agriculture — accessed December 10, 2022. <link: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169421/nutrients>
Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020 Feb 20;12(2):550. doi: 10.3390/nu12020550. PMID: 32093220; PMCID: PMC7071526. <link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/>
Nuts, walnuts, english. FoodData Central, U.S. Department of Agriculture — accessed December 10, 2022. <link: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients>
Nuts, hazelnuts or filberts, dry roasted, without salt added. FoodData Central, U.S. Department of Agriculture — accessed December 10, 2022. <link: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170583/nutrients>