16 Nuts and Seeds High in Protein

16 Nuts and Seeds High in Protein

Nuts and seeds are a heart-healthy snack. Almonds, in particular, have been proven to lower cholesterol. In addition to being a good source of fiber and fats, nuts can also be a good source of protein.

The current Daily Value (%DV) for protein is 50 grams per day. One ounce (1oz) of nuts or seeds is typically equivalent to a handful, or 2-3 tablespoons. Most nuts provide between 8-18% 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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List of High Protein Nuts

Hemp Seeds 1 Hemp Seeds
  • 18% DV (9g) protein per oz
  • Calories: 157 | Weight: 28g (1oz)
Squash and Pumpkin Seeds 2 Seeds (Squash and Pumpkin Seeds)
  • 17% DV (8.5g) protein per 1oz handful
  • Calories: 163 | Weight: 28g (1oz)
Peanuts 3 Peanuts (Dry Roasted)
  • 14% DV (6.9g) protein per oz
  • Calories: 167 | Weight: 28g (1oz)
Peanuts are actually legumes, but are listed here since they are nuts in the culinary sense.

Nutrition Facts for Dry Roasted Peanuts.
Almonds 4 Nuts (Almonds)
  • 12% DV (6g) protein 1oz handful
  • Calories: 164 | Weight: 28g (1oz)
Pistachios 5 Pistachios (Dry Roasted)
  • 12% DV (6g) protein per oz
  • Calories: 162 | Weight: 28g (1oz)
Sunflower Seeds 6 Sunflower Seeds (Dry Roasted)
  • 11% DV (5.5g) protein per oz
  • Calories: 155 | Weight: 28g (1oz)
Flax Seeds 7 Flax Seeds
  • 10% DV (5.2g) protein per oz
  • Calories: 152 | Weight: 28g (1oz)
Sesame Seeds 8 Sesame Seeds
  • 10% DV (4.8g) protein per oz
  • Calories: 160 | Weight: 28g (1oz)
Chia Seeds 9 Chia Seeds
  • 9% DV (4.7g) protein per oz (~2 tblsp)
  • Calories: 138 | Weight: 28g (1oz)
Cashews 10 Cashews (Dry Roasted)
  • 9% DV (4.3g) protein per oz
  • Calories: 163 | Weight: 28g (1oz)
Walnuts 11 Walnuts
  • 9% DV (4.3g) protein per oz
  • Calories: 186 | Weight: 28g (1oz)
Hazelnuts 12 Hazelnuts (Filberts) (Dry Roasted)
  • 9% DV (4.3g) protein per oz
  • Calories: 183 | Weight: 28g (1oz)
Pine Nuts 13 Pine Nuts
  • 8% DV (3.9g) protein per oz
  • Calories: 191 | Weight: 28g (1oz)
Pecans 14 Pecans
  • 5% DV (2.6g) protein per oz
  • Calories: 196 | Weight: 28g (1oz)
Macadamia Nuts 15 Macadamia Nuts
  • 4% DV (2.2g) protein per oz
  • Calories: 204 | Weight: 28g (1oz)
Dried Coconut 16 Dried Coconut
  • 4% DV (2g) protein per oz
  • Calories: 187 | Weight: 28g (1oz)

See All 56 Nuts and Seeds High in Protein

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Extended List of Protein Rich Nuts and Seeds

#1 Butternuts (Dried) 14% DV (7.1g) in 1oz
#2 Black Walnuts (Dried) 14% DV (6.8g) in 1oz
#3 Safflower Seeds 9% DV (4.6g) in 1oz
#4 Lotus Seeds 9% DV (4.4g) in 1oz
#5 Hickory Nuts (Dried) 7% DV (3.6g) in 1oz
#6 Pilinuts (Dried) 6% DV (3.1g) in 1oz
#7 Ginko Nuts (Dried) 6% DV (2.9g) in 1oz
#8 Acorns (Dried) 5% DV (2.3g) in 1oz
#9 Beechnuts (Dried) 4% DV (1.8g) in 1oz
#10 Breadfruit Nuts (Boiled) 3% DV (1.5g) in 1oz
#11 Coconut Water 3% DV (1.5g) in Per coconut

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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