Which nuts are highest in protein?
Peanuts, then almonds. A 30 g handful gives about 8 g and 6 g of protein. In trials, nuts didn’t add weight. With some, your body may not absorb every calorie.
On this page
Which nuts are highest in protein?
Peanuts. Plain peanuts have 25.8 g of protein per 100 g in the UK food tables. Almonds come next, at 21.2 g.
You won’t eat 100 g in one go, though. The BHF counts a portion as a small handful, about 30 g.
| Nut (30 g) | Protein | Calories |
|---|---|---|
| Peanuts, plain | 7.7 g | 169 |
| Almonds | 6.4 g | 166 |
| Pistachios, roasted and salted | 5.4 g | 180 |
| Cashews, plain | 5.3 g | 172 |
| Walnuts | 4.4 g | 206 |
| Brazil nuts | 4.3 g | 205 |
| Hazelnuts | 4.2 g | 195 |
| Pecans | 2.8 g | 207 |
| Macadamias, salted | 2.4 g | 224 |
Sources: UK food tables (CoFID); BHF
So swap pecans for peanuts and you get close to three times the protein from the same handful.
Can’t eat peanuts? Pumpkin seeds come close, at 7.3 g a handful.
People who don’t exercise need about 0.75 g of protein per kg a day. At 70 kg, that’s about 53 g. A handful of peanuts covers about a seventh of it.
Work out yours with our protein per day guide.
What are the best nuts for weight loss?
Peanuts and almonds again. A handful of either has the fewest calories in the table and the most protein for those calories. We worked this out from the UK food tables.
| Nut | Protein in every 100 calories |
|---|---|
| Peanuts, plain | 4.6 g |
| Almonds | 3.8 g |
| Cashews, plain | 3.1 g |
| Pistachios, roasted and salted | 3.0 g |
| Hazelnuts | 2.2 g |
| Walnuts or Brazil nuts | 2.1 g |
| Pecans | 1.3 g |
| Macadamias, salted | 1.1 g |
Source: UK food tables (CoFID)
Macadamias are the opposite. A handful has 224 calories and just 2.4 g of protein.
The real win is what nuts replace. The BHF suggests them in place of chocolate, cakes and biscuits. So make peanuts or almonds your usual snack, and keep macadamias and pecans for a treat.
Do nuts make you gain weight?
Not in trials. A review of 86 trials with 5,873 people found nuts didn’t raise body weight on average.
In long-term studies of over half a million people, those who ate nuts were 7% less likely to become overweight. That’s a link, not proof.
One reason may be calories you never get. Two US studies measured how much energy people’s bodies took from almonds and walnuts.
| Nut (28 g) | Label figure | Measured in the body |
|---|---|---|
| Almonds | 168 to 170 calories | 129 calories |
| Walnuts | 185 calories | 146 calories |
Sources: Novotny 2012; Baer 2016
That gap is the calories your body didn’t absorb. For walnuts, it was 21% less than the label sums. Both studies were small, with 18 healthy adults each.
Nuts are still high in energy, the NHS says, so keep an eye on the amount. Stick to a handful, not the bag.
Salted, roasted or plain nuts?
Plain. The NHS lists unsalted nuts as a healthier snack. Adults should have no more than 6 g of salt a day.
| Nut | Salt in 30 g | Label rating |
|---|---|---|
| Peanuts, plain | About 0 g | Low |
| Cashews, roasted and salted | 0.2 g | Medium |
| Peanuts, roasted and salted | 0.3 g | Medium |
| Pistachios, roasted and salted | 0.4 g | Medium |
| Peanuts, dry roasted | 0.6 g | High |
Sources: UK food tables (CoFID); NHS food labels
A handful of salted peanuts is about 5% of your daily limit. Dry roasted peanuts have more than 1.5 g of salt per 100 g, so they count as high in salt.
Honey roasted or coated nuts add sugar too. The BHF says to choose plain ones. If you only like them salted, try mixing half plain, half salted.
How to eat nuts and still lose weight
Six ways to eat nuts and still lose weight
- Weigh 30 g once, so you know what a small handful looks like.
- Eat nuts in place of chocolate, cakes or biscuits, not on top of them.
- Pick plain peanuts or almonds for the most protein per calorie.
- Choose unsalted nuts, and skip honey roasted or coated ones.
- Tip one handful into a bowl rather than eating from the bag.
- Add a handful to porridge, yoghurt or a salad for extra protein.
Nuts fit into a wider plan. See how many calories to lose weight and more healthy snacks for weight loss. Nuts can also help lower cholesterol a little.
Feeding children? Don’t give whole nuts to under 5s, as they can choke.
You can give crushed or ground nuts added to food from weaning (usually around 6 months). If food allergies or other allergies run in your family, talk to a GP or health visitor before giving any type of nut.
When to speak to a GP
Peanuts and tree nuts are among the most common food allergies. See a GP if:
- You think you or your child may have a food allergy.
- You keep losing weight without changing your diet or exercise routine.
- You’re losing weight without trying and have other symptoms too. The NHS says to see a GP as soon as possible.
Call 999 if, after eating nuts, someone suddenly:
- has a swollen mouth, lips, throat or tongue
- breathes very fast, struggles to breathe or swallow, or their throat feels tight
- turns blue, grey or pale on their skin, tongue or lips
- becomes very confused, drowsy or dizzy, or faints and cannot be woken
- is a child who goes limp, floppy or stops responding like they normally do
If they have an adrenaline auto-injector, such as an EpiPen, use it straight away, then call 999.
Want more plant protein ideas? See vegan protein sources.