16 Nuts and Seeds High in Protein
Nuts and seeds are a heart-healthy snack. Almonds, in particular, have been shown to lower cholesterol. In addition to being a good source of fiber and healthy fats, nuts can also be a good source of protein.
The current daily value (DV) for protein is 50 grams per day. (1) One ounce (1oz) of nuts or seeds is typically equivalent to a handful, or 2-3 tablespoons. Most nuts provide between 8 and 18% DV of protein per 1oz handful.
High protein nuts and seeds include hemp seeds, pumpkin seeds, peanuts, almonds, pistachios, sunflower seeds, flax seeds, sesame seeds, chia seeds, cashews, and more. Below is a list of 16 nuts and seeds high in protein. For more, see the extended list of less common nuts and seeds high in protein.
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1. Hemp Seeds
Protein
per OzProtein
per 100gProtein
per 200 Calories9g
(18% DV)31.6g
(63% DV)11.4g
(23% DV) -
2. Squash and Pumpkin Seeds
Protein
per 1oz HandfulProtein
per 100gProtein
per 200 Calories8.5g
(17% DV)29.8g
(60% DV)10.4g
(21% DV) -
3. Peanuts (Dry Roasted)
Protein
per OzProtein
per 100gProtein
per 200 Calories6.9g
(14% DV)24.4g
(49% DV)8.3g
(17% DV)Peanuts are actually legumes, but are listed here since they are nuts in the culinary sense.
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4. Almonds
Protein
per 1oz HandfulProtein
per 100gProtein
per 200 Calories6g
(12% DV)21.2g
(42% DV)7.3g
(15% DV) -
5. Pistachios (Dry Roasted)
Protein
per 1 Oz HandfulProtein
per 100gProtein
per 200 Calories6g
(12% DV)21.1g
(42% DV)7.4g
(15% DV) -
6. Sunflower Seeds (Dry Roasted)
Protein
per OzProtein
per 100gProtein
per 200 Calories5.5g
(11% DV)19.3g
(39% DV)7.1g
(14% DV) -
7. Flax Seeds
Protein
per OzProtein
per 100gProtein
per 200 Calories5.2g
(10% DV)18.3g
(37% DV)6.9g
(14% DV) -
8. Sesame Seeds
Protein
per OzProtein
per 100gProtein
per 200 Calories4.8g
(10% DV)17g
(34% DV)6g
(12% DV) -
9. Chia Seeds
Protein
per oz(~2 Tblsp)Protein
per 100gProtein
per 200 Calories4.7g
(9% DV)16.5g
(33% DV)6.8g
(14% DV) -
10. Cashews (Dry Roasted)
Protein
per 1 Oz HandfulProtein
per 100gProtein
per 200 Calories4.3g
(9% DV)15.3g
(31% DV)5.3g
(11% DV) -
11. Walnuts
Protein
per OzProtein
per 100gProtein
per 200 Calories4.3g
(9% DV)15.2g
(30% DV)4.7g
(9% DV) -
12. Hazelnuts (Filberts) (Dry Roasted)
Protein
per 1 Oz HandfulProtein
per 100gProtein
per 200 Calories4.3g
(9% DV)15g
(30% DV)4.7g
(9% DV) -
13. Pine Nuts
Protein
per OzProtein
per 100gProtein
per 200 Calories3.9g
(8% DV)13.7g
(27% DV)4.1g
(8% DV) -
14. Pecans
Protein
per OzProtein
per 100gProtein
per 200 Calories2.6g
(5% DV)9.2g
(18% DV)2.7g
(5% DV) -
15. Macadamia Nuts
Protein
per 1 Oz HandfulProtein
per 100gProtein
per 200 Calories2.2g
(4% DV)7.9g
(16% DV)2.2g
(4% DV) -
16. Dried Coconut
Protein
per OzProtein
per 100gProtein
per 200 Calories2g
(4% DV)6.9g
(14% DV)2.1g
(4% DV)
Next ➞
Extended List of Protein Rich Nuts and Seeds
| Food | Serving | Protein |
|---|---|---|
| 1. Butternuts (Dried) | 1oz | 14% DV (7.1g) |
| 2. Black Walnuts (Dried) | 1oz | 14% DV (6.8g) |
| 3. Safflower Seeds | 1oz | 9% DV (4.6g) |
| 4. Lotus Seeds | 1oz | 9% DV (4.4g) |
| 5. Hickory Nuts (Dried) | 1oz | 7% DV (3.6g) |
| 6. Pilinuts (Dried) | 1oz | 6% DV (3.1g) |
| 7. Ginkgo Nuts (Dried) | 1oz | 6% DV (2.9g) |
| 8. Acorns (Dried) | 1oz | 5% DV (2.3g) |
| 9. Beechnuts (Dried) | 1oz | 4% DV (1.8g) |
| 10. Coconut Water | per cup | 3% DV (1.7g) |
| 11. Breadfruit Nuts (Boiled) | 1oz | 3% DV (1.5g) |
From the Nutrient Ranking Tool
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- Foods High in Protein
- Foods Low in Protein
- Vegetables High in Protein
- Fruits High in Protein
- Vegetarian Foods High in Protein
- Nuts High in Protein
- Grains High in Protein
- Beans High in Protein
- Dairy High in Protein
- Breakfast Cereals High in Protein
- Fast Foods High in Protein
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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