Looking for a simple way to increase your protein intake? Nuts and seeds are versatile, easy to snack on, and packed with plant-based protein—perfect for anyone looking to maintain a healthy diet. Here are 9 high-protein options, ranked for your convenience:
1. Walnuts
Protein: 4.5 g per 1/4 cup (29 g)
Walnuts not only deliver protein but are also rich in omega-3 fatty acids, which support heart health. Add them to baked goods or ground meat for a nutrient-packed boost.
2. Pine Nuts
Protein: 4.5 g per 1/4 cup (34 g)
Technically seeds, pine nuts are prized for their mild, buttery flavor. Toasted pine nuts make a delicious topping for salads, vegetables, or grain bowls.
3. Brazil Nuts
Protein: 4.75 g per 1/4 cup (33 g)
Packed with protein and selenium, Brazil nuts support thyroid health and immunity. Just one nut provides nearly twice your daily selenium needs! Enjoy them in trail mixes or as a standalone snack.
4. Cashews
Protein: 5 g per 1/4 cup (32 g)
Rich in protein and copper, cashews contribute to red blood cell production and bone health. Pair them with yogurt or fruit for a satisfying snack.
5. Hazelnuts
Protein: 5 g per 1/4 cup (34 g)
Hazelnuts are a sweet, buttery option that may improve cholesterol levels. Blend them with cocoa powder and a touch of sweetener for a homemade “Nutella” treat.
6. Pistachios
Protein: 6 g per 1/4 cup (30 g)
With as much protein as an egg, pistachios are a great snack. Blend them into nut butter or sprinkle them over your favorite dishes.
7. Almonds
Protein: 7 g per 1/4 cup (35 g)
Almonds are antioxidant powerhouses, making them an excellent choice for overall health. Snack on them raw or combine them with fruit for a balanced option.
8. Peanuts
Protein: 9.5 g per 1/4 cup (37 g)
Technically a legume, peanuts are the highest-protein choice on this list. Combine peanut butter with bananas for a classic and nutritious snack.
9. Pumpkin Seeds
Protein: 10 g per 1/4 cup (36 g)
Pumpkin seeds nearly double the protein content of most nuts. They’re also rich in nutrients like magnesium and zinc. Roast them for a crunchy, flavorful addition to salads or soups.
FAQs
Which nuts are complete proteins?
Pistachios are a complete protein, providing all nine essential amino acids. Chia and hemp seeds are also excellent sources.
What nuts have more protein than an egg?
An egg contains about 6 g of protein. Nuts like peanuts, almonds, and pumpkin seeds offer more protein per serving.
Bottom Line
Nuts and seeds are an easy, nutritious way to increase your protein intake. Whether you’re looking for variety or aiming to meet dietary goals, there’s a high-protein option for everyone.
Enjoy them on their own or add them to your favorite recipes for a protein-packed boost!