Peanut butter is often considered one of the best plant foods for protein. Two tablespoons contain about 7.1 grams of protein. However, some types of nuts contain similar or even higher amounts of protein per serving.

1. Peanuts
Protein content: 7.31 grams per 28 grams (1 ounce) Peanuts top the list in terms of protein. A 28-gram serving (about a small handful or 28 peanuts) provides 7.31 grams of protein. Although they are technically a legume, they are usually grouped with nuts due to their similar nutritional profile and use in the kitchen. In addition to protein, peanuts provide heart-healthy polyunsaturated fats, magnesium, niacin and folate. Studies show that their consumption can improve triglycerides and other fats in the blood without causing weight gain in healthy adults.

2. Tonsils
Protein content: 6.01 grams per 28 grams. Almonds are among the richest sources of nutrients. They also contain more fiber than peanuts, which helps keep you feeling full between meals. In addition to protein and fiber, almonds provide vitamin E, magnesium and calcium. They can be eaten as a snack or added to oatmeal, yogurt, salads and baked goods. Almond butter is a popular alternative to peanut butter and contains a similar combination of protein and healthy fats.

3. Pistachios
Protein content: 5.73 grams per 28 grams. Pistachios are among the nuts with the highest protein content. They also provide fiber, potassium and vitamin B6. Pistachios are unique because they are considered a complete protein, meaning they contain all nine essential amino acids. This makes it one of the rare plant foods that provide complete protein.

4. Indian walnuts
Protein content: 5.16 grams per 28 grams. In addition to protein, cashews provide copper, magnesium, zinc and iron. Copper helps with energy production, immune function and connective tissue health. They have a creamy texture and mild flavor that fits both sweet and savory dishes. Cashew butter can be used as an alternative to peanut butter.

5. Nuts
Protein content: 4.31 grams per 28 grams. Walnuts are the only nuts that contain significant amounts of alpha-linolenic acid (ALA), a plant-based omega-3 that can support heart and brain health. Although they have less protein than almonds and pistachios, they still provide a good amount of protein, along with fiber and antioxidants.

6. Hazelnuts
Protein content: 4.25 grams per 28 grams. Hazelnuts provide protein, fiber, vitamin E and manganese. Their rich, slightly sweet flavor makes them a favorite in nut mixes, yogurt, oatmeal, and desserts. Hazelnut butter is also a good alternative and can be used as a spread or in smoothies.

7. Brazil nuts
Protein content: 4.01 grams per 28 grams. Brazil nuts are best known for their high selenium content. Just one or two grains can provide more than your daily requirement for this mineral, which supports thyroid and immune system health. They also provide healthy fats, magnesium and about 4 grams of protein per serving.

8. Pine seeds
Protein content: 3.88 grams per 28 grams. Pine nuts are the edible seeds of pine trees and are often used in pesto, salads, grain dishes and roasted vegetables. In addition to protein, they provide unsaturated fats, magnesium, iron and vitamin E. They are also rich in antioxidants that protect cells from damage. Their mild and fatty taste makes them easy to use in salty and sweet recipes.

9. Macadamia nuts
Protein content: 2.24 grams per 28 grams. Macadamia nuts contain less protein than the other nuts on this list, but they’re special because most of their calories come from fat, mostly heart-healthy monounsaturated fats. One of the main fats in these nuts is oleic acid, the same type of fat found in olive oil. Their rich and mild flavor makes them suitable for desserts, nut mixes and various dishes.

Tips for increasing protein intake with nuts
Nuts can be an easy way to add protein throughout the day.

Add nuts or nut butter to oatmeal, yogurt, or smoothies.
Combine nuts with fruit for a light and balanced meal.
Add chopped nuts to salads, whole grain dishes or roasted vegetables.
Use nut butter on toast or as a dip for fruit.
Mix in nuts, seeds, and dried fruit to create a healthy, protein-rich mix.

Source: prizrenpost