Highest-Protein Nuts and Seeds, Ranked Per Serving (2026)

Boiled salted peanuts provide the highest protein at 8.5 g per serving, followed by oil roasted salted almonds with 6.0 g per serving.

This post ranks nuts and seeds based on their protein content per typical serving, using data from USDA FoodData Central. The focus is on whole foods that contribute to dietary patterns emphasizing protein intake.

Why Protein Matters for Muscle, Satiety, and Weight Management

Protein is essential for muscle repair and growth, making it a critical nutrient for those engaged in physical activity. Additionally, protein contributes to satiety, helping individuals feel full longer, which can support weight management efforts. Including protein-rich foods in your diet is associated with maintaining a healthy lifestyle. This is educational information, not medical advice.

Highest-Protein Nuts and Seeds, Ranked Per Serving

The following table ranks nuts and seeds by their protein content per serving.

#	Food	Typical serving	Protein/serving (g)	Protein/100 g (g)	Calories (kcal)	Fat (g)	Carbs (g)	Fiber (g)
1	Boiled Salted Peanuts	1 serving (63 g)	8.5	13.5	200	13.9	13.4	5.5
2	Oil Roasted Salted Almonds	1 serving (28 g)	6.0	21.4	170	15.6	5.0	3.0
3	Mixed Nuts (Oil Roasted, Lightly Salted)	1 serving (28 g)	5.7	20.0	172	15.3	6.0	2.0
4	Raw Cashew Nuts	1 serving (28 g)	5.2	18.2	157	12.4	8.6	0.9
5	Dry Roasted Hazelnuts	1 serving (28 g)	4.3	15.0	183	17.7	5.0	2.7
6	Dry Roasted Walnuts	1 walnut (28 g)	4.0	14.3	180	17.0	5.0	2.0
7	Blanched Hazelnuts	1 serving (28 g)	3.9	13.7	178	17.3	4.8	3.1
8	Dried Pine Nuts	1 serving (28 g)	3.3	11.6	178	17.3	5.5	3.0
9	Dried Ginkgo Nuts	1 serving (28 g)	2.9	10.3	99	0.6	20.5	0.0
10	Dry Roasted Salted Pecans	1 oz (28 g)	2.7	9.5	201	21.1	3.8	2.7
11	Glazed Walnuts	1 serving (28 g)	2.3	8.3	140	10.0	13.3	1.0
12	Dried Acorn Nut	1 nut (28 g)	2.3	8.1	144	8.9	15.2	0.0

How Nutrola Tracks Protein for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including protein, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-protein foods, highest-protein poultry.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods, focusing on per-serving values based on USDA household weights. Each entry represents a single food item, with values normalized per 100 g for comparison. This information is intended for educational purposes, not medical advice.

Frequently Asked Questions (FAQ)

What is the protein content of boiled salted peanuts?

Boiled salted peanuts contain 8.5 g of protein per serving.

How much protein do oil roasted salted almonds provide?

Oil roasted salted almonds provide 6.0 g of protein per serving.

What is the protein content of mixed nuts?

Mixed nuts provide 5.7 g of protein per serving.

How much protein is in raw cashew nuts?

Raw cashew nuts contain 5.2 g of protein per serving.

What is the protein content of dry roasted hazelnuts?

Dry roasted hazelnuts provide 4.3 g of protein per serving.

How much protein do dry roasted walnuts contain?

Dry roasted walnuts contain 4.0 g of protein per serving.

Key Takeaways

• Boiled salted peanuts: 8.5 g protein per serving.
• Oil roasted salted almonds: 6.0 g protein per serving.
• Mixed nuts: 5.7 g protein per serving.
• Raw cashew nuts: 5.2 g protein per serving.
• Dry roasted hazelnuts: 4.3 g protein per serving.
• Dry roasted walnuts: 4.0 g protein per serving.