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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.

List of High Protein Nuts

Hemp Seeds

#1: Hemp Seeds

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
9g
(18% DV)
31.6g
(63% DV)
11.4g
(23% DV)
Source: Nutrition Facts for Hemp Seeds
Squash and Pumpkin Seeds

#2: Seeds (Squash and Pumpkin Seeds)

Protein
per 1oz Handful
Protein
per 100g
Protein
per 200 Calories
8.5g
(17% DV)
29.8g
(60% DV)
10.4g
(21% DV)
Source: Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted)
Peanuts

#3: Peanuts (Dry Roasted)

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
6.9g
(14% DV)
24.4g
(49% DV)
8.3g
(17% DV)
Source: Nutrition Facts for Dry Roasted Peanuts
Peanuts are actually legumes, but are listed here since they are nuts in the culinary sense.
Almonds

#4: Nuts (Almonds)

Protein
1oz Handful
Protein
per 100g
Protein
per 200 Calories
6g
(12% DV)
21.2g
(42% DV)
7.3g
(15% DV)
Source: Nutrition Facts for Almonds
Pistachios

#5: Pistachios (Dry Roasted)

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
6g
(12% DV)
21.1g
(42% DV)
7.4g
(15% DV)
Source: Nutrition Facts for Dry Roasted Pistachio Nuts
Sunflower Seeds

#6: Sunflower Seeds (Dry Roasted)

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
5.5g
(11% DV)
19.3g
(39% DV)
7.1g
(14% DV)
Source: Nutrition Facts for Dry Roasted Sunflower Seeds (With Salt)
Flax Seeds

#7: Flax Seeds

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
5.2g
(10% DV)
18.3g
(37% DV)
6.9g
(14% DV)
Source: Nutrition Facts for Flax Seeds
Sesame Seeds

#8: Sesame Seeds

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
4.8g
(10% DV)
17g
(34% DV)
6g
(12% DV)
Source: Nutrition Facts for Sesame Seeds (Toasted)
Chia Seeds

#9: Chia Seeds

Protein
per oz(~2 Tblsp)
Protein
per 100g
Protein
per 200 Calories
4.7g
(9% DV)
16.5g
(33% DV)
6.8g
(14% DV)
Source: Nutrition Facts for Chia Seeds
Cashews

#10: Cashews (Dry Roasted)

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
4.3g
(9% DV)
15.3g
(31% DV)
5.3g
(11% DV)
Source: Nutrition Facts for Dry-roasted Cashews
Walnuts

#11: Walnuts

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
4.3g
(9% DV)
15.2g
(30% DV)
4.7g
(9% DV)
Source: Nutrition Facts for Walnuts
Hazelnuts

#12: Hazelnuts (Filberts) (Dry Roasted)

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
4.3g
(9% DV)
15g
(30% DV)
4.7g
(9% DV)
Source: Nutrition Facts for Dry Roasted Hazelnuts
Pine Nuts

#13: Pine Nuts

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
3.9g
(8% DV)
13.7g
(27% DV)
4.1g
(8% DV)
Source: Nutrition Facts for Pine Nuts (Dried)
Pecans

#14: Pecans

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
2.6g
(5% DV)
9.2g
(18% DV)
2.7g
(5% DV)
Source: Nutrition Facts for Pecans
Macadamia Nuts

#15: Macadamia Nuts

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
2.2g
(4% DV)
7.9g
(16% DV)
2.2g
(4% DV)
Source: Nutrition Facts for Macadamia Nuts
Dried Coconut

#16: Dried Coconut

Protein
per Oz
Protein
per 100g
Protein
per 200 Calories
2g
(4% DV)
6.9g
(14% DV)
2.1g
(4% DV)
Source: Nutrition Facts for Dried Coconut (Unsweetened)

See All 61 Nuts and Seeds High in Protein

Extended List of Protein Rich Nuts and Seeds

FoodServingProtein
#1 Butternuts (Dried)1oz14% DV
(7.1g)
#2 Black Walnuts (Dried)1oz14% DV
(6.8g)
#3 Safflower Seeds1oz9% DV
(4.6g)
#4 Lotus Seeds1oz9% DV
(4.4g)
#5 Hickory Nuts (Dried)1oz7% DV
(3.6g)
#6 Pilinuts (Dried)1oz6% DV
(3.1g)
#7 Ginko Nuts (Dried)1oz6% DV
(2.9g)
#8 Acorns (Dried)1oz5% DV
(2.3g)
#9 Beechnuts (Dried)1oz4% DV
(1.8g)
#10 Breadfruit Nuts (Boiled)1oz3% DV
(1.5g)
#11 Coconut WaterPer coconut3% DV
(1.5g)

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Data Sources and References

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