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
  • 23% DV (11.4g) per 200 calorie serving
  • 63% DV (31.6g) per 100 grams (3.5 oz)
Squash and Pumpkin Seeds 2 Seeds (Squash and Pumpkin Seeds)
  • 17% DV (8.5g) protein per 1oz handful
  • 21% DV (10.4g) per 200 calorie serving
  • 60% DV (29.8g) per 100 grams (3.5 oz)
Peanuts 3 Peanuts (Dry Roasted)
  • 14% DV (6.9g) protein per oz
  • 17% DV (8.3g) per 200 calorie serving
  • 49% DV (24.4g) per 100 grams (3.5 oz)
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
  • 15% DV (7.3g) per 200 calorie serving
  • 42% DV (21.2g) per 100 grams (3.5 oz)
Pistachios 5 Pistachios (Dry Roasted)
  • 12% DV (6g) protein per oz
  • 15% DV (7.4g) per 200 calorie serving
  • 42% DV (21.1g) per 100 grams (3.5 oz)
Sunflower Seeds 6 Sunflower Seeds (Dry Roasted)
  • 11% DV (5.5g) protein per oz
  • 14% DV (7.1g) per 200 calorie serving
  • 39% DV (19.3g) per 100 grams (3.5 oz)
Flax Seeds 7 Flax Seeds
  • 10% DV (5.2g) protein per oz
  • 14% DV (6.9g) per 200 calorie serving
  • 37% DV (18.3g) per 100 grams (3.5 oz)
Sesame Seeds 8 Sesame Seeds
  • 10% DV (4.8g) protein per oz
  • 12% DV (6g) per 200 calorie serving
  • 34% DV (17g) per 100 grams (3.5 oz)
Chia Seeds 9 Chia Seeds
  • 9% DV (4.7g) protein per oz (~2 tblsp)
  • 14% DV (6.8g) per 200 calorie serving
  • 33% DV (16.5g) per 100 grams (3.5 oz)
Cashews 10 Cashews (Dry Roasted)
  • 9% DV (4.3g) protein per oz
  • 11% DV (5.3g) per 200 calorie serving
  • 31% DV (15.3g) per 100 grams (3.5 oz)
Walnuts 11 Walnuts
  • 9% DV (4.3g) protein per oz
  • 9% DV (4.7g) per 200 calorie serving
  • 30% DV (15.2g) per 100 grams (3.5 oz)
Hazelnuts 12 Hazelnuts (Filberts) (Dry Roasted)
  • 9% DV (4.3g) protein per oz
  • 9% DV (4.7g) per 200 calorie serving
  • 30% DV (15g) per 100 grams (3.5 oz)
Pine Nuts 13 Pine Nuts
  • 8% DV (3.9g) protein per oz
  • 8% DV (4.1g) per 200 calorie serving
  • 27% DV (13.7g) per 100 grams (3.5 oz)
Pecans 14 Pecans
  • 5% DV (2.6g) protein per oz
  • 5% DV (2.7g) per 200 calorie serving
  • 18% DV (9.2g) per 100 grams (3.5 oz)
Macadamia Nuts 15 Macadamia Nuts
  • 4% DV (2.2g) protein per oz
  • 4% DV (2.2g) per 200 calorie serving
  • 16% DV (7.9g) per 100 grams (3.5 oz)
Dried Coconut 16 Dried Coconut
  • 4% DV (2g) protein per oz
  • 4% DV (2.1g) per 200 calorie serving
  • 14% DV (6.9g) per 100 grams (3.5 oz)

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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Data Sources and References

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