These 5 nuts are rich in protein. (Note: The original phrase “packed with” is a common idiom meaning “full of” or “rich in,” so the simplified version keeps

Many athletes choose nuts as their go-to snack before or after workouts—and for good reason. Nuts are a tasty, convenient source of protein, which is crucial for building, maintaining, and repairing muscles.

That said, not all nuts offer the same protein punch. Here’s a look at the highest-protein nuts to help keep your muscles—and your whole body—strong and healthy.

### 1. Peanuts (7g protein per serving)
Peanuts top the list with 7g of protein per ounce (technically a legume, but we’ll count it). They’re low in carbs but rich in unsaturated fats, along with vitamin E, B3, niacin, potassium, and magnesium. Packed with antioxidants, peanuts help combat free radicals and cell damage. While whole peanuts are ideal, peanut butter is a delicious alternative—and still a solid protein source.

### 2. Almonds (6g protein per serving)
A close second, almonds provide 6g of protein per ounce. Known as a superfood, they’re loaded with antioxidants, fiber, and healthy fats, making them a great snack anytime. Research even suggests they may reduce inflammation—a 2022 study found that eating up to 60g (about 2.25 oz) daily lowered markers of inflammation in the body.

### 3. Pistachios (5.7g protein per serving)
Beyond their great taste, pistachios offer 5.7g of protein per ounce. They’re also packed with potassium, copper, magnesium, and vitamins B1 and B6, which support brain health by aiding neurotransmitter production and cognitive function.

### 4. Cashews (4.8g protein per serving)
Though slightly lower in protein (4.8g per ounce), cashews are still a powerhouse. They’re rich in magnesium, which plays a role in over 800 bodily processes, including muscle strength and cell function. They also contain iron, helping maintain healthy hemoglobin levels for oxygen transport to muscles.

### 5. Hazelnuts (4.3g protein per serving)
Hazelnuts are a smart choice for a filling snack, offering 4.3g of protein per ounce. Studies show that eating 50g daily can lower “bad” LDL cholesterol by up to 7.4%, supporting heart health. Plus, they’re loaded with vitamin E, fiber, and antioxidants.