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Protein is an essential part of a healthy diet, supporting muscle growth, immune function, and overall vitality. For vegans, nuts are an incredible plant-based protein source, packed with not only protein but also healthy fats, fiber, and an array of vitamins and minerals. Here’s a breakdown of some of the highest protein nuts, with their protein content measured per ¼ cup serving.

1. Peanuts – 9.5 grams per ¼ Cup

Peanuts, technically a legume, lead the nut protein chart with 9.5 grams of protein per ¼ cup. They are also a source of healthy monounsaturated fats, fiber, and important nutrients such as biotin and niacin. Perfect for snacking or incorporating into a peanut butter spread, peanuts make it easy to meet your protein needs.

2. Almonds – 7 grams per ¼ Cup

Almonds are a staple in many vegan diets, not only for their protein content but also their high levels of vitamin E, magnesium, and antioxidants. Enjoy almonds as a snack, add them to salads, or use almond butter for a protein-rich boost.

3. Pistachios – 6 grams per ¼ Cup

These green gems pack 6 grams of protein per serving. Pistachios are known for their rich antioxidants, heart-healthy fats, and beneficial fiber. They make an excellent, crunchy snack or a topping for desserts and savory dishes alike.

4. Cashews – 5 grams per ¼ Cup

Cashews offer a creamy texture and 5 grams of protein. They are also a great source of magnesium, copper, and iron, making them ideal for maintaining energy levels and immune health. Cashews can be eaten raw, roasted, or blended into creamy plant-based sauces.

5. Walnuts – 5 grams per ¼ Cup

Walnuts offer protein and heart-healthy omega-3 fatty acids. Their nutty flavor and crunch are perfect for oatmeal, salads, or baked goods, adding a nutritional and protein boost to any meal.

6. Hazelnuts – 5 grams per ¼ Cup

Hazelnuts, with their rich and slightly sweet taste, offer 5 grams of protein. They are rich in vitamin E, manganese, and heart-healthy fats. Hazelnut butter or roasted hazelnuts make a delicious addition to both sweet and savory dishes.

7. Brazil Nuts – 4.75 grams per ¼ Cup

These large, creamy nuts provide almost 5 grams of protein. Brazil nuts are famous for their selenium content, a mineral that supports thyroid health and boosts immunity. Eating even a few Brazil nuts can make a big nutritional impact.

8. Pine Nuts – 4.5 grams per ¼ Cup

While often used in pesto and gourmet dishes, pine nuts are a source of protein at 4.5 grams per serving. They also offer beneficial fatty acids and are rich in magnesium, which contributes to energy production and muscle health.

9. Pecans – 3 grams per ¼ Cup

Pecans are slightly lower in protein, with 3 grams per serving, but they make up for it with their high levels of antioxidants and healthy fats. Pecans work well in baking, salads, or as a sweet treat with a touch of cinnamon.