Which Nuts are Rich in Protein? List of 10 Nuts High in Protein

Nuts are an important source of plant proteins and nutrients for vegetarian and vegan diets. Many popular nuts have high levels of protein and healthy fatty acids (such as omega-3), they are also a good source of calories, minerals and vitamins.

Eating nuts in a plant based vegan or vegetarian diet can help you to achieve your daily protein intake. The current DRI (Dietary Reference Intake) is around 0.8 grams (or 0.36 grams per pound) of protein per kilogram of body weight, this is around 50g of protein per day.

Nuts are a good source of protein however they are not complete (i.e. they do not contain all essential amino acids), but nutritional experts agree that eating a well-balanced vegan diet can provide you with all the essential nutrients, proteins and amino acids to maintain a healthy body.

Commonly available nuts include peanuts, almonds, pistachios, cashews and walnuts, see our list below:

List of High Protein Nuts

1 – Peanuts

Peanuts are one of the most widely available nuts around and they are a good source of plant based nutrients and proteins. Peanuts are also an excellent source of B vitamins, vitamin E and dietary fibre.

  • Protein per 100g – around 25g
  • Fibre per 100g – 9g
  • Carbohydrates per 100g – 21g
  • Fat – per 100g – 48g

2 – Almond Nuts

The Almond nut contains around 21% of protein and almonds supply around 579 calories per 100g. Almond nuts are very nutritious and are a good source of vitamin E, riboflavin and niacin, they contain a range of essential minerals such as calcium and copper.

  • Protein per 100g – around 21g
  • Fibre per 100g – 12.5g
  • Carbohydrates per 100g – 21.6g
  • Fat – per 100g – approximately 50g

3- Pistachios

The pistachio is a member of the cashew family of plants, the nuts are a good source of healthy fatty acids and they are a rich source of protein at 20% (20% or more of the Daily Value or DV) and 45% of fat.

Pistachios provide high levels of the B vitamins, B6 and thiamin.

  • Protein per 100g – around 20g
  • Fibre per 100g – 10g
  • Carbohydrates per 100g – 27g
  • Fat – per 100g – approximately 45g

4 – Cashew Nuts

Cashew nuts come from the cashew tree which is native to Central America and northern South America. Like many nuts they are packed with protein and nutrients and are a good source of dietary minerals including copper and magnesium. Cashews are a popular snack for a vegan diet and rich in healthy fats and fibre.

  • Protein per 100g – around 18g
  • Dietary Fibre per 100g – 3g
  • Carbohydrates per 100g – 30g
  • Fat – per 100g – approximately 43g

5 – Walnuts

A walnut are the nuts of any tree of the plant genus Juglans, such as the English walnut tree. Walnuts are a rich source of vitamin B6, dietary fibre, essential minerals and omega-3 fatty acids.

The protein content of walnuts is around 15g per 100g serving and can be a good source of food for vegetarians and vegan diets, or people looking to reduce their intake of animal products.

  • Protein per 100g – around 15g
  • Dietary Fibre per 100g – 6.7g
  • Carbohydrates per 100g – 13.7g
  • Fat – per 100g – approximately 65g

6 – Hazelnuts

The hazelnut is the nut of the hazel and is a commonly available edible nut. They have particularly high levels of protein, thiamin, vitamin E and essential dietary minerals. The nuts have a high calorific count at 628 calories per 100g, this is partially down to its high fat content.

  • Protein per 100g – around 15g
  • Dietary Fibre per 100g – 9.7g
  • Carbohydrates per 100g – 16.7g
  • Fat – per 100g – approximately 60g

7 – Pine Nuts

The pine nut has a unique taste and is best known for its use in pesto sauce, they are also a popular ingredient for salads and vegetable dishes. Pine nuts are high in healthy fats and are a good source of nutrients which makes them especially useful for those who follow a plant based diet.

  • Protein per 100g – 13.7g
  • Dietary Fibre per 100g – 7g
  • Carbohydrates per 100g – 13.1g
  • Fat – per 100g – approx. 64g

8 – Pecan Nuts

The pecan nut is a popular ingredient for vegan nut recipes such as Vegan gluten-free pancakes, the nuts can also be eaten raw and have a rich buttery flavour.

A raw pecan nut is around 9% protein, 14% carbs, 4% water and has a high fat content at 72%, pecan fat content consists principally of monounsaturated fatty acids such as oleic acid along with phenolic antioxidants.

  • Protein per 100g – approx. 9g
  • Dietary Fibre per 100g – 6g
  • Carbohydrates per 100g – around 13 g
  • Fat – per 100g – approx. 72g

9 – Macadamia Nuts

Compared with other popular edible nuts, such as peanuts and cashews, macadamias have less protein content but have a higher total fat content.

The macadamia nut provides a rich source of numerous essential nutrients, including manganese (195% daily value – DV) and thiamine (104% DV).

Macadamias can be added to many vegetarian and vegan recipes, such as salads or eaten raw.

  • Protein per 100g – approx. 7.9g
  • Dietary Fibre per 100g – 6g
  • Carbohydrates per 100g – around 14 g
  • Fat – per 100g – approx. 75g

10 – Coconuts

Coconuts come from the coconut tree which is a member of the palm tree family, although not officially a true nut, it is classed botanically as a drupe.

People who follow a plant based diet can eat organic coconut food products to help their intake of nutrients and protein. Compared with nuts such as almonds and peanuts they do not have as much protein content, but food products like coconut milk powder offer a higher concentration.

  • Protein per 100g – approx. 3.3g
  • Dietary Fibre per 100g – 0g
  • Carbohydrates per 100g – around 15 g
  • Fat – per 100g – approx. 32g

Related Information

Plant based protein sources for vegans

Nuts in Food

Data Sources and References

U.S. Agricultural Research Service Food Data

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