September 5, 2023

The following list ranks six types of nut in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100 grams (g) of raw nut.

1. Peanuts

Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients.

Although peanuts are technically a legume, which means that they belong to a group of foods from a specific plant family, most people consider them as a nut.

Peanuts containTrusted Source a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to human health.

2. Almonds

Almonds have become increasingly popular in recent years, and they are now readily available in many places. They contain slightly less protein than peanuts, but make up for it with other nutrients.

Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels.

3. Pistachios

Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.

The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.

A study published in Nutrition TodayTrusted Source noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues.

According to the USDATrusted Source database, every 100 g of pistachios contains 560 calories and the following nutrients.

4. Cashews

Cashews have a creamy texture that makes them a great addition to many dishes and snacks.

As reported by the USDATrusted Source, 100 g of cashews contains 553 calories and the following nutrients:

• protein: 18.22 g
• fat: 43.85 g
• carbohydrate: 30.19 g
• fiber: 3.30 g
• sugar: 5.91 g

Most of the fats in cashews are monounsaturated fats.

The important vitamins and minerals in cashews include:

• calcium: 37 mg
• iron: 6.68 mg
• magnesium: 292 mg
• phosphorous: 593 mg
• potassium: 660 mg

5. Walnuts

Walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. The high calorie count is due to the very high fat content.

However, the fats in walnuts are predominantly PUFAs, which may offer several health benefits.

While walnuts are known for their healthful fat content, they are a good source of protein and other nutrients as well.

6. Hazelnuts

Hazelnuts have a distinctive flavor that makes them a favorite in sweet foods.

Hazelnuts contain less protein than other nuts but may make up for it with other health benefits.

According to a study published in the Journal of Clinical LipidologyTrusted Source, hazelnuts may help reduce cholesterol.

In the USDATrusted Source database, 100 g of hazelnuts contains 628 calories as well as the following:

• protein: 14.95 g
• fat: 60.75 g
• carbohydrate: 16.70 g
• fiber: 9.7 g
• sugar: 4.34 g

This protein and fat content makes hazelnuts more similar to walnuts than to other types of nut.

The majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition.