GoodRx HealthThe Top 8 Nuts Highest in Protein

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Recent nutritional analysis demonstrates specific protein content variations among common nuts, with implications for patient dietary recommendations. Although peanuts lead with 7g of protein per ounce, followed by almonds at 6g per ounce, each nut variety offers distinct nutritional benefits that extend beyond protein content, including specific vitamins, minerals, and heart-health properties supported by clinical research.

Key Points:

• Protein Content Hierarchy (per oz):
  • Peanuts: 7g
  • Almonds: 6g
  • Pistachios: 5.7g
  • Cashews: 5g
  • Walnuts, Pine nuts, Brazil nuts: 4g
  • Pecans: 3g
• Clinical Benefits:
  • Regular nut consumption correlates with decreased mortality from cardiovascular disease
  • Walnuts (1-2 oz daily) demonstrate improved cognitive function
  • Pistachios contain plant sterols that reduce cholesterol levels
  • Pecans (1 oz daily) improve cholesterol profiles in cardiac patients
• Safety Considerations:
  • Brazil nuts: Limit to 4 nuts daily maximum due to selenium toxicity risk (96 mcg/nut, 175% DV)
  • Salted varieties: Moderate sodium content (85-180mg/oz, 4-8% DV)
  • Added sugar concerns: Honey-roasted (4g/oz) to chocolate-covered (12g/oz)
• Nutrient Density Specifics:
  • Almonds: Highest in calcium, fiber, vitamin E
  • Cashews: Rich in iron, zinc, vitamin K; potential prebiotic properties
  • Pistachios: Leading source of potassium, vitamin B6, thiamine
• Standard Serving Size: 1 oz (¼ cup)

According to a 2016 research study in BMC Medicine, higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality, and mortality from respiratory disease, diabetes, and infections.

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