8 Best High-Protein Nuts You Should Be Eating, According to Dietitians

America’s favorite nut is actually a legume, like lentils and beans, but we had to include it on this list: it offers 7 grams per ounce.

Peanuts are also great sources of folate, niacin and biotin, which can help with hair growth and prevent hair loss, Anita Mirchandani, MS, RD, CDN, a registered dietitian nutritionist in New York says. Don’t peel off the thin, red skin on peanuts cracked from the shell. The skin contains powerful antioxidants, including resveratrol — the same one found in grape skins. Peanut butter is probably the most commonly used form of the peanut, but go for natural peanut butters without added sugar and oils. Mirchandani swirls peanut butter into oatmeal and smoothies and adds it to curries and other sauces.

If we're talking about true nuts (not a legume like peanuts), almonds come out on top. Almonds contain nearly 6 grams of protein per ounce, as well as 3 grams fiber per ounce. Almonds are also high in vitamin E, important for vision and skin health, in particular.

Almonds make a great filling snack, and almond butter can sub in for its peanut counterpart in virtually anything. You can make your own almond butter by simply blending unroasted almonds and a little salt in a blender or food processor until smooth.

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Pistachios have 6 grams of protein per ounce, and hold the distinction of being a nut that’s a complete protein. Complete proteins contain all nine essential amino acids the body needs, but cannot make by itself, including leucine, lysine, tryptophan and more.

Pistachios may help you maintain a healthy weight, as their high fiber paired with the protein may help keep you feeling full for longer. And they may also help support good sleep, as they're a source of melatonin, magnesium and vitamin B6 — a trio that can help the body calm down and get more restful sleep. “If you need a little post-dinner, pre-bedtime snack, pistachios would be my suggestion,” Mirchandani says.

Cashews are the base for many plant-based sauces, creams and cheeses, thanks to their soft, buttery texture, so they're a popular fixture in vegetarian and vegan diets, and deliver 4 grams of protein per one-ounce serving. “Cashews are multifaceted, and you can blend them into a cream or add to a gravy to boost the nutritional profile,” Mirchandani.

The big Brazil nut has 4 grams of protein per ounce — but because of their size, that translates to just one or two nuts in a serving. They're also high in selenium — one nut provides more than 100% of your daily selenium needs — which has antioxidant properties and is important for thyroid function, immunity, reproductive health and more.

Try not to exceed the serving size, as eating too many Brazil nuts may lead to selenium toxicity over time, which is linked to heart, kidney and nervous system problems.

Also known as filbert nuts, hazelnuts clock in at 4 grams of protein per one-ounce serving. They’re also full of potassium, manganese and magnesium — minerals with anti-inflammatory properties. “They’re a great source of antioxidants and may help reduce blood pressure, as well,” Mirchandani says.

They're actually seeds from a type of pine tree, but they're edible, and pack 4 grams of protein per one-ounce serving. Pine nuts are a key ingredient in pesto, as their creamy texture keeps the condiment from being too runny, so they're excellent blended into other types of sauces, and you'll also receive iron for healthy blood, as well as vitamin E and magnesium.

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Walnut contain 4 grams of protein per ounce, but their other health benefits are what really makes them shine. They’re also one of the best plant-based sources of anti-inflammatory omega-3 fatty acids and folate, two nutrients that are important for brain health.

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