According to Healthlineprotein is essential for building bones, muscles, and skin, and it helps increase feelings of fullness, keeping you energized throughout the day. While all nuts and seeds contain protein, some stand out for their higher content. Here are nine top picks, ranked by protein content.

1. Walnuts

Protein content: 4.5 grams per 1/4 cup

Walnuts are a delicious way to add protein to your meals. Rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), walnuts are linked to heart health and a reduced risk of heart disease. Their fatty texture makes them a great addition to ground meats or plant-based dishes for extra protein.

2. Pine nuts

Protein content: 4.5 grams per 1/4 cup

Pine nuts are rich in unsaturated fats that may reduce heart disease risk. Some studies suggest their fatty acids may have anti-inflammatory effects and could help prevent cancer spread. Toasted pine nuts are perfect for salads, grain bowls, or roasted vegetables.

3. Brazil nuts

Protein content: 4.75 grams per 1/4 cup

Known for their large size in mixed nut packs, Brazil nuts are seeds packed with protein, fiber, and healthy fats. They’re also a rich source of selenium, which supports thyroid health and immunity. Just one Brazil nut provides nearly double the daily recommended selenium intake. Mix them into a trail mix for a nutritious snack.

4. Cashews

Protein content: 5 grams per 1/4 cup

Cashews are protein-rich nuts that provide about 80% of your daily copper needs. Copper supports immunity and red blood cell production and may help prevent osteoporosis. Add cashews to plain yogurt with fruit for a balanced snack.

5. Hazelnuts

Protein content: 5 grams per 1/4 cup

With a sweet, buttery flavor, hazelnuts are a delicious protein source. They may help improve cholesterol levels by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol. Try blending hazelnuts with chocolate protein powder and cocoa for a high-protein homemade spread.

6. Pistachios

A pile of pistachios. Illustration photo by Unsplash

Protein content: 6 grams per 1/4 cup

Pistachios deliver as much protein as an egg per serving. They contain a higher ratio of essential amino acids than most nuts, making them an excellent addition to your diet. Enjoy them as nut butter on toast or crackers for a fun twist.

7. Almonds

Protein content: 7 grams per 1/4 cup

Almonds are high in protein and antioxidants, particularly in their brown skin. These antioxidants combat oxidative stress, which can lead to aging and diseases like heart disease and cancer. Pair almonds with fruit for a balanced snack.

8. Peanuts

Protein content: 9.5 grams per 1/4 cup

Peanuts are a protein powerhouse with the highest content among commonly consumed nuts. They’re also rich in biotin, which helps the body convert food into energy. Combine peanut butter with bananas or spread it on toast for a satisfying snack.

9. Pumpkin seeds

Protein content: 10 grams per 1/4 cup

Pumpkin seeds top the list with nearly double the protein of most options. They’re loaded with antioxidants and essential nutrients like magnesium, zinc, and potassium, which may help reduce inflammation and protect against heart disease, diabetes, and certain cancers. Roast them for a crunchy, flavorful topping for salads or soups.

Adding these high-protein nuts and seeds to your diet is a simple way to support overall health and energy. According to UCLA Healthyou can calculate your recommended daily protein intake, regardless of the protein source, by multiplying your weight in pounds by 0.36. Pregnant or breastfeeding individuals and athletes may require more protein and should consult a doctor for personalized recommendations.