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16 Nuts and Seeds High in Protein

Written by Daisy Whitbread, MScN
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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

1 Hemp Seeds
Hemp Seeds
2 Seeds (Squash and Pumpkin Seeds)
Squash and Pumpkin Seeds
3 Peanuts (Dry Roasted)
Peanuts
Peanuts are actually legumes, but are listed here since they are nuts in the culinary sense.
4 Nuts (Almonds)
Almonds
5 Pistachios (Dry Roasted)
Pistachios
6 Sunflower Seeds (Dry Roasted)
Sunflower Seeds
7 Flax Seeds
Flax Seeds
8 Sesame Seeds
Sesame Seeds
9 Chia Seeds
Chia Seeds
10 Cashews (Dry Roasted)
Cashews
11 Walnuts
Walnuts
12 Hazelnuts (Filberts) (Dry Roasted)
Hazelnuts
13 Pine Nuts
Pine Nuts
14 Pecans
Pecans
15 Macadamia Nuts
Macadamia Nuts
16 Dried Coconut
Dried Coconut

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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