Protein and Fiber

Nuts are an excellent source of both protein and fiber, making them a nutritious addition to any diet. While different nuts have varying amounts of protein and fiber, all of them provide a combination of healthy fats, vitamins, minerals, and antioxidants that contribute to overall health. Including a variety of nuts in your diet can help support muscle repair, digestive health, heart health, and weight management.

Sprinkle or Drizzle

Protein content in nuts varies by type, but they generally provide a decent amount of protein per serving.

Fiber is essential for digestive health, regulating blood sugar, and maintaining heart health. Nuts are a great source of both soluble and insoluble fiber, both of which offer health benefits.

Protein Content in Common Nuts (per 1-ounce / 28g serving)

Almonds:

  • Protein: 6 grams
  • Almonds are one of the highest-protein nuts. They are also rich in healthy fats, vitamin E, and magnesium.

Peanuts (though technically a legume, often grouped with nuts):

  • Protein: 7 grams
  • Peanuts are a great source of protein, along with folate, vitamin E, and healthy fats.

Cashews:

  • Protein: 5 grams
  • Cashews provide a moderate amount of protein and are also a good source of copper and magnesium.

Walnuts:

  • Protein: 4 grams
  • Walnuts offer protein, but they are more known for their healthy omega-3 fatty acids (alpha-linolenic acid, ALA).

Pistachios:

  • Protein: 6 grams
  • Pistachios are a great source of protein and contain antioxidants like lutein and zeaxanthin, which are good for eye health.

Brazil Nuts:

  • Protein: 4 grams
  • Brazil nuts are rich in selenium, an important antioxidant, and are a good source of protein.

Macadamia Nuts:

  • Protein: 2 grams
  • Macadamia nuts have a lower protein content compared to other nuts, but they are rich in healthy monounsaturated fats.

Hazelnuts:

  • Protein: 4 grams
  • Hazelnuts offer a moderate amount of protein and are also high in vitamin E and healthy fats.

Pine Nuts:

  • Protein: 4 grams
  • Pine nuts are another source of plant protein and are particularly high in magnesium and vitamin K.

Fiber Content in Common Nuts (per 1-ounce / 28g serving)

Almonds:

  • Fiber: 3.5 grams
  • Almonds are an excellent source of fiber, especially when eaten with their skins.

Peanuts:

  • Fiber: 2.5 grams
  • While peanuts provide fiber, they also contain healthy fats and are a great snack for digestive health.

Cashews:

  • Fiber: 1 gram
  • Cashews are lower in fiber compared to other nuts, but they still contribute to digestive health.

Walnuts:

  • Fiber: 2 grams
  • Walnuts contain both soluble and insoluble fiber, promoting gut health.

Pistachios:

  • Fiber: 3 grams
  • Pistachios are fiber-rich and help in promoting satiety and digestive health.

Brazil Nuts:

  • Fiber: 2.1 grams
  • Brazil nuts offer fiber along with healthy fats and antioxidants.

Macadamia Nuts:

  • Fiber: 2.4 grams
  • Macadamia nuts provide a decent amount of fiber, though they are more notable for their healthy fat content.

Hazelnuts:

  • Fiber: 2.7 grams
  • Hazelnuts are a good source of fiber and also offer vitamin E and healthy fats.

Pine Nuts:

  • Fiber: 1 gram
  • Pine nuts contain small amounts of fiber but are high in healthy fats, vitamins, and minerals.


Healthy Fats: Nuts are rich in unsaturated fats, particularly monounsaturated and polyunsaturated fats, which are heart-healthy and help lower cholesterol levels.
Vitamins and Minerals: Nuts are excellent sources of vitamins and minerals such as vitamin E, magnesium, potassium, and B-vitamins.
Antioxidants: Many nuts, particularly walnuts, almonds, and hazelnuts, contain antioxidants that help reduce inflammation and protect against oxidative stress.