What are the nuts with the most protein?


The myths about the consumption of nuts still generate a lot of confusion among the population. The reality shows that the benefits of these foods are numerous due to their high content of healthy fats, being an important source of vegetable proteins. Therefore, they are one of the fundamental ingredients for vegetarian and vegan recipes.

What are the nuts with the most protein

Nuts are also an important food in diets to lose weight or to increase muscle mass. Although they are quite caloric, if consumed moderately they can contribute to weight loss or maintenance. The nutrients and energy they provide make them a valuable food for athletes.


Almonds are associated in Spain with traditional confectionery, but they are also used as a snack between meals. They are crunchy by themselves, so you hardly have to toast them if you want them to be more flavorful.

The almond provides just over 20 grams of protein for every 100 grams of the dried fruit. You can consume them in the most comfortable way, that is, whole between meals, but also chopped, adding them to any recipe to taste. In fact, chopped almonds are often used to enrich different preparations such as stews, stir-fries and sauces.

In the market you will find many ways to consume almonds, such as ground almonds or almond flour, a fundamental ingredient for celiacs who want to avoid gluten and the carbohydrates of some cereals such as wheat.


Although they are legumes, peanuts are considered a dry fruit due to their nutritional and consumption values, since they are much more similar to these because of the way they are eaten and the nutrients they contain. They provide more than 25 grams of protein per 100 grams and can be consumed as a snack between meals.

To entertain yourself by opening them and consuming them fresh, you can buy them in the shell. They are usually more flavorful than peeled canned peanuts. In any case, raw or lightly toasted, they are one of the most versatile nuts to enrich savory dishes, as they have a more neutral flavor and less sweetness compared to other varieties.

Peanuts are a very common ingredient in Asian cuisine: they are included in stir-fries, salads, soups, stews, as a crunchy dressing combined with vegetables, legumes, fruits, cereals or tofu.

Cashew nuts

The cashew nut is a very popular nut among vegetarians and vegans. It provides between 17 and 18 grams of protein per 100 grams and stands out as a source of vitamin K, selenium and magnesium. It can be used to complete or accompany a basic preparation of vegetables.

One of its great peculiarities is its ability to replace dairy and other fats when hydrated because, when crushing the cashew nut with a vegetable drink or on its own, it becomes an ideal thick cream as an alternative to butter and cream. It is a common ingredient in raw vegan diets and it is easy to eat anywhere naturally, since it is sold peeled.


They are one of the most popular snacks to replenish energy between meals. Whether to calm anxiety or as a post-workout meal, shelled pistachios are one of the preferred nuts for many people. They are very tasty and do not need added salt, since with a little toasted touch they release their aromas.

The pistachio contains between 17-19 grams of protein per 100 grams and stands out for providing a slightly lower number of calories than most nuts. It is also an important source of vitamin A.

Due to its aroma and its particular color, pistachios are an ingredient widely used to make sweets and other pastry products. You can also find them packaged raw, both chopped and peeled or in granules. In addition, they can be included in a wide variety of savory recipes.


Hazelnuts provide between 12 and 15 grams of protein for approximately 100 grams of dried fruit. They are a little more complicated to open in terms of the shell, so it is an entertaining task while you use them for snacking or for snacking at home using a nutcracker adapted to food.

If you prefer to eat them more comfortably, you can buy them without the shell, both raw and roasted. They go perfectly with chocolate, so you can use them to make a homemade cocoa cream, as well as small energy snacks with reduced sugar dark chocolate.

You may be interested in this other article on How to make homemade Nutella.


Walnuts provide 15 grams of protein per 100 grams. This raw dried fruit is a great source of omega 6, making it a good ally against cardiovascular diseases. In addition, it has protective effects on the brain and neurological functions.

Walnuts are tender due to their high percentage of fat, thus being a perfect dry fruit to be crushed raw. Crushed, they become an alternative to flour and even a kind of cream. It provides a sweeter flavor that helps counteract the heat and other aromas of salty dishes with spices such as those typical of Indian food. They are also a good ingredient for mincemeats, stuffing vegetables, meatballs, and veggie burgers.


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