Comparing Protein in Almonds to Other Nuts: How Do They Stack Up?

If you're someone even vaguely interested in health, you'd be aware of the nutritional value of nuts. They spent some time in the shade, demonised for their calorific qualities. But the truth is, nuts are a staple of many different traditional diets and for good reason.

Modern research has sufficiently demonstrated the important role that nuts play in many health conditions. They are packed with essential nutrients, healthy fats and most notably, protein. Almonds are one such nut that packs a protein punch; however, how do they compare to other nuts?
Written by Elise Goldsworthy
Bachelor of Health Science (NUTRITIONAL MEDICINE)
November 27, 2025

This article discusses protein in almonds, peanuts and other delicious nuts to highlight which offers the most so you can incorporate them into your diet. If you're looking to boost your protein intake, whether for muscle building, weight management or overall health, understanding which nuts offer the most protein is key. 

Read on to learn about the best high-protein nuts, including tips on how to add them to your diet, plus recipes to help you in the kitchen.

The Power of Protein in Nuts

Protein is a vital macronutrient essential for building and repairing tissues, making enzymes and hormones, and supporting overall body function. For those leading an active lifestyle, adequate protein is crucial for muscle repair and growth. It also plays a significant role in satiety, helping you feel full and happy, which can aid in weight management.

Nuts are an excellent plant-based source of protein, making them a fantastic option for vegetarians, vegans and anyone looking to diversify their protein sources. Nuts also provide a wealth of other beneficial nutrients, including dietary fibre, plant polyphenol compounds, vitamins, and minerals. This combination makes them a uniquely holistic food for supporting long-term health.

Regular consumption of nuts has been linked to numerous health benefits, including a reduced risk of heart disease, improved blood sugar control, and better weight management. Their combination of protein, fibre, and healthy fats helps to stabilise blood sugar levels, preventing the sharp spikes and crashes that can lead to energy slumps and cravings.

A close up of almonds.

Almonds vs. Other Nuts: Protein Content Ranking

Almonds take second place just behind peanuts as the highest-protein nut. Here is a ranking of popular nuts based on their protein content per 30-gram serving, which is roughly a small handful.

1. Peanuts (7.3g protein per 30g serving)

Though technically legumes, peanuts are most commonly consumed as nuts and rank highest in protein content. They are also an excellent source of biotin, copper, and niacin. Their high protein value makes them a filling and affordable snack.

2. Almonds (6g protein per 30g serving)

Almonds are one of the most popular nuts, and for good reason. With 6.3 grams of protein per serving, they are a fantastic choice for a post-workout snack or a midday energy boost. They are also packed with vitamin E, magnesium, and manganese.

3. Pistachios (5.7g protein per 30g serving)

Pistachios offer a solid 6 grams of protein per serving and are one of the lowest-calorie nuts. They are also a great source of vitamin B6, which is essential for metabolism and immune function. The process of shelling them can also help promote mindful eating.

4. Cashews (5.2g protein per 30g serving)

Known for their creamy texture, cashews provide 5.2 grams of protein per serving. They are also particularly rich in copper, an essential mineral for energy production and brain health. Cashews are also a good source of magnesium and manganese.

5. Walnuts (4.3g protein per 30g serving)

Walnuts offer 4.3 grams of protein per serving. Their main claim to fame is being an excellent source of plant-based omega-3 fatty acids (alpha-linolenic acid, or ALA), which are crucial for brain health and reducing inflammation.

6. Hazelnuts (4.2g protein per 30g serving)

Hazelnuts provide 4.2 grams of protein and are a great source of vitamin E and manganese. Their sweet, buttery flavour makes them a popular choice in desserts and spreads, but they are equally delicious on their own.

7. Brazil Nuts (4.1g protein per 30g serving)

Brazil nuts deliver 4.3 grams of protein and are renowned for their incredibly high selenium content. Just one Brazil nut can provide more than the daily recommended intake of this powerful antioxidant, which supports immune function and thyroid health.

8. Pecans (2.6g protein per 30g serving)

While lower on the protein list with 2.8 grams per serving, pecans are rich in antioxidants and healthy monounsaturated fats. They are also a good source of manganese and copper.

9. Macadamia Nuts (2.2g protein per 30g serving)

Macadamias have the lowest protein content among most nuts, but they are the highest in monounsaturated and saturated fats, which are beneficial for heart health. Their rich, buttery flavour makes them a decadent treat.

Beyond Protein: Other Health Benefits

Nuts are much more than just a source of protein. Their impressive nutritional profile contributes to a wide range of health benefits.

Heart-Healthy Fats

Most of the fat in nuts is unsaturated, including monounsaturated and polyunsaturated fats. These "good" fats help lower bad cholesterol levels (LDL) and reduce the risk of heart disease. Walnuts are especially noteworthy for their high content of omega-3 fatty acids.

Dietary Fibre

Nuts are an excellent source of dietary fibre, which is essential for digestive health. Fibre helps promote regular bowel movements, feeds beneficial gut bacteria, and contributes to a feeling of fullness, which can help with weight control.

Vitamins and Minerals

Each type of nut offers a unique blend of vitamins and minerals. For example:

  • Almonds are rich in Vitamin E, an antioxidant that protects cells from damage.

  • Brazil nuts are the best dietary source of selenium, crucial for immune and thyroid function.

  • Cashews provide a significant amount of copper, important for iron metabolism.

  • Pistachios are high in B vitamins, such as Vitamin B6, which supports over 100 enzyme reactions in the body.

Antioxidants

Nuts are loaded with antioxidants like polyphenols, which help combat oxidative stress in the body. This process is linked to ageing and various chronic diseases, so a diet rich in antioxidants can offer significant protection.

How to Incorporate Nuts Into Your Diet

There's really no limit to how you can enjoy these protein-rich beauties. Adding more nuts to your diet is simple and delicious. Here are some practical ideas:

As a Snack

A small handful of mixed nuts is a perfect portable snack for work, school, or on the go. Pair them with a piece of fruit for a balanced and satisfying mini-meal.

In Breakfast

  • Sprinkle chopped almonds or walnuts over your morning oatmeal or yoghurt.

  • Blend cashews into your favourite smoothie for a creamy texture and protein boost.

  • Spread natural peanut or almond butter on toasted homemade bread.

In Main Meals

  • Add toasted pine nuts or pistachios to salads for extra crunch and flavour.

  • Use crushed almonds as a coating for chicken or fish instead of breadcrumbs.

  • Make a healthy nut roast to accompany your next family dinner.

In Baking and Desserts

  • Incorporate chopped nuts into muffins, cookies, and baked treats.

  • Use ground almonds (almond meal) as a gluten-free flour alternative.

  • Top desserts with a sprinkle of toasted hazelnuts or pecans.

Things to Consider When Consuming Nuts

While nuts are incredibly healthy, there are a few things to keep in mind.

Go For Organic Nuts If Possible

Organic nuts are grown without the use of harmful pesticides and chemicals, making them a healthier choice for both you and the environment. If organic options are not available or too expensive, make sure to thoroughly wash and rinse your nuts before consuming them.

Nuts Are Common Allergens

Nut allergies are common and can be severe for some people, so obviously, it's best to avoid them if this is you. Similarly, before sharing or preparing food containing nuts for friends, find out if they have any nut allergies. Are you a parent wondering when to introduce nuts to your kids? If you want to learn how to safely introduce allergenic foods, including nuts, read more here.

Watch Out For Preservatives Or Added Ingredients

The internet may think MSG is fine, but as a nutritionist, I believe it can be problematic for many people. Make sure to check the nutritional labels of nut packets or any food you consume. Look out for added salt, vegetable oil, flavour enhancers or preservatives. Whenever possible, choose raw or dry-roasted, unsalted nuts to maximise their health benefits.

Almonds (And All Nuts) Might Be Your Path to a Healthier Diet

High-protein nuts are a versatile, delicious, and incredibly nutritious food. From peanuts and almonds to pistachios and cashews, each nut offers a unique combination of protein, healthy fats, fibre, and essential micronutrients. By incorporating a variety of nuts into your diet, you can support muscle health, improve heart health, and better manage your weight.

Remember to be mindful of portion sizes to keep your calorie intake in check, and opt for raw or dry-roasted varieties to avoid added salt and sugar. Whether you enjoy them as a simple snack, a crunchy topping for your salad, or a creamy addition to your smoothie, high-protein nuts are an easy and effective way to enhance your overall health and wellbeing.

Recipes Featuring Almonds & High-Protein Nuts

Here are a couple of simple recipes to get you started.

Recipes

Gluten-Free Flourless Italian Almond Torte

Ingredients

  • 2 1/4 cups almond meal
  • 3/4 cup sugar
  • 1 tsp vanilla extract
  • 4 large eggs, separated
  • Zest of 1 lemon
  • Juice of half a lemon
  • 1/4 tsp salt
  • Powdered sugar for dusting

Method

  1. Preheat the oven to 175°C and grease a 20cm springform pan. Line the bottom with baking paper.
  2. Beat the egg yolks with the sugar in a large bowl until pale and creamy. Stir in the almond meal, vanilla extract, and lemon zest.
  3. In a separate bowl, whisk the egg whites with the salt until stiff peaks form.
  4. Gently fold the egg whites into the almond mixture in batches, being careful not to deflate the batter.
  5. Pour the batter into the prepared pan and smooth the top. Bake for 30-35 minutes, or until the torte is golden and a toothpick inserted into the centre comes out clean.
  6. Cool completely in the pan. Dust with powdered sugar before serving.

Macadamia and Parmesan Crumbed Chicken Schnitzels with Coleslaw

Ingredients

For the schnitzels:

  • 500g chicken breasts, pounded thin
  • 1 cup raw macadamia nuts, finely chopped
  • 1/2 cup grated parmesan cheese
  • 1/2 cup panko breadcrumbs
  • 2 large eggs, beaten
  • 1/4 cup plain flour
  • Olive oil for frying

For the coleslaw:

  • 2 cups shredded green cabbage
  • 1 cup shredded purple cabbage
  • 1 carrot, grated
  • 2 tbsp mayonnaise
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Method

  1. Combine the chopped macadamia nuts, parmesan, and panko breadcrumbs in a shallow dish.
  2. Place the flour, beaten eggs, and nut mixture into separate dishes. Coat each chicken breast first in flour, then in egg, and finally in the nut mixture.
  3. Heat a shallow layer of olive oil in a frying pan over medium heat. Cook the schnitzels for 3-4 minutes on each side or until golden and cooked through.
  4. For the coleslaw, combine the cabbage, carrot, mayonnaise, lemon juice, salt, and pepper in a bowl. Toss until evenly coated.
  5. Serve the schnitzels warm with the coleslaw on the side.

Peanut Butter and Dark Chocolate Cookies

Ingredients

Method

  1. Preheat the oven to 180°C and line a baking tray with baking paper.
  2. Mix the peanut butter and brown sugar in a large bowl until smooth.
  3. Add the egg, vanilla extract, and baking soda, stirring to combine.
  4. Fold in the dark chocolate chips.
  5. Roll tablespoon-sized portions of dough into balls and place on the prepared tray, flattening slightly with a fork.
  6. Bake for 8-10 minutes or until the edges are set. Allow to cool on the tray for 5 minutes before transferring to a wire rack.

Quinoa Salad with Pistachios and Feta

Ingredients

  • 1 cup cooked quinoa, cooled
  • 1/2 cup shelled pistachios, roughly chopped
  • 1/2 cup crumbled feta cheese
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup chopped fresh mint
  • For the dressing: 3 tbsp olive oil, 1 tbsp lemon juice, salt, and pepper to taste.

Method

  1. In a large bowl, combine the cooked quinoa, pistachios, feta, cucumber, tomatoes, and mint.
  2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3. Pour the dressing over the salad and toss gently to combine.
  4. Serve immediately or chill for later.

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