Quick answer: Most nuts contain between 8g and 21g of protein per 100g. Almonds (21g), pistachios (20g) and cashews (18g) are the richest; macadamias (8g) and pecans (9g) are the lowest. A typical 30g handful delivers roughly 2-6g of protein.
Protein in nuts: the full chart
| Nut | Protein / 100g | Protein / 30g handful |
|---|---|---|
| Almonds | 21g | 6.3g |
| Pistachios | 20g | 6.0g |
| Cashews | 18g | 5.4g |
| Walnuts | 15g | 4.5g |
| Hazelnuts | 15g | 4.5g |
| Brazil nuts | 14g | 4.2g |
| Pecans | 9g | 2.7g |
| Macadamias | 8g | 2.4g |
What counts as a serving?
A standard serving of nuts is about 30g — roughly a small cupped handful, or 20-25 almonds. That serving also provides fibre, healthy fats and minerals alongside the protein.
Protein quality matters too
Nuts are a valuable plant protein, but most are slightly low in the amino acid lysine. Eating them alongside other foods through the day balances this out — see our guide on whether nuts are a complete protein.
Frequently asked questions
Which nut has the most protein?
Among common tree nuts, almonds have the most at about 21g per 100g, closely followed by pistachios.
Are nuts a good protein source for vegetarians?
Yes. Combined with seeds, legumes and grains, nuts help vegetarians and vegans meet their protein needs.
Does soaking nuts change the protein?
No. Soaking can affect texture and some anti-nutrients, but protein content stays essentially the same.
Stock your pantry: browse all our single-origin nuts or build a mixed blend. Subscribe & save 5%, free local delivery over HK$350.