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.
|#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|