9 high-protein nuts to boost your diet

Nuts and seeds are not only tasty snacks but also excellent sources of plant-based protein, making them a great addition to a healthy diet. According to Healthline, protein is vital for building bones, muscles, and skin, as well as keeping you full and energized throughout the day. While all nuts and seeds contain protein, some varieties stand out for their higher content. Here are nine top picks, ranked by protein content:

1. Walnuts
Protein content: 4.5 grams per 1/4 cup
Walnuts are packed with omega-3 fatty acids, especially alpha-linolenic acid (ALA), which supports heart health and reduces the risk of cardiovascular diseases. Their rich, fatty texture makes them a perfect addition to ground meats or plant-based dishes for an extra protein boost.

2. Pine Nuts
Protein content: 4.5 grams per 1/4 cup
Rich in unsaturated fats, pine nuts may lower the risk of heart disease and have anti-inflammatory effects. Some studies suggest they may even prevent cancer spread. Toasted pine nuts work wonderfully in salads, grain bowls, or roasted vegetable dishes.

3. Brazil Nuts
Protein content: 4.75 grams per 1/4 cup
Brazil nuts are a powerhouse of protein, fiber, and healthy fats. They are also loaded with selenium, a nutrient essential for thyroid health and immunity. Just one Brazil nut provides almost twice the recommended daily selenium intake. They’re perfect for mixing into trail mix for a healthy snack.

4. Cashews
Protein content: 5 grams per 1/4 cup
Cashews are not only rich in protein but also provide about 80% of your daily copper needs, supporting immunity and red blood cell production. Add cashews to plain yogurt with fruit for a nutritious and satisfying snack.

5. Hazelnuts
Protein content: 5 grams per 1/4 cup
Hazelnuts have a sweet, buttery flavor and may help improve cholesterol levels by reducing LDL (bad cholesterol) and increasing HDL (good cholesterol). Try blending hazelnuts with chocolate protein powder and cocoa to create a homemade protein-packed spread.

6. Pistachios
Protein content: 6 grams per 1/4 cup
With a protein content equivalent to that of an egg, pistachios offer a higher ratio of essential amino acids than most nuts. They’re a versatile addition to your diet, whether as nut butter on toast or a topping for crackers.

7. Almonds
Protein content: 7 grams per 1/4 cup
Almonds are rich in protein and antioxidants, particularly in their brown skin, which helps combat oxidative stress and prevent conditions like heart disease and cancer. Pair almonds with fruit for a balanced snack.

8. Peanuts
Protein content: 9.5 grams per 1/4 cup
Peanuts boast the highest protein content among commonly consumed nuts. They are also a great source of biotin, which helps convert food into energy. Spread peanut butter on toast or pair it with bananas for a filling snack.

9. Pumpkin Seeds
Protein content: 10 grams per 1/4 cup
Pumpkin seeds top the list with nearly double the protein of most nuts. They’re packed with antioxidants and nutrients like magnesium, zinc, and potassium, which may help reduce inflammation and protect against heart disease, diabetes, and certain cancers. Roast them for a crunchy topping on salads or soups.

Adding these high-protein nuts and seeds to your diet is a simple way to improve overall health and energy. As recommended by UCLA Health, your daily protein intake can be calculated by multiplying your weight in pounds by 0.36. Pregnant or breastfeeding individuals and athletes may need more protein and should consult a healthcare provider for personalized advice.