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 healthy 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)
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)
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)

Peanuts are actually legumes, but are listed here since they are nuts in the culinary sense.

Almonds

#4: Almonds

Protein
per 1oz Handful
Protein
per 100g
Protein
per 200 Calories
6g
(12% DV)
21.2g
(42% DV)
7.3g
(15% DV)
Pistachios

#5: Pistachios (Dry Roasted)

Protein
per 1 Oz Handful
Protein
per 100g
Protein
per 200 Calories
6g
(12% DV)
21.1g
(42% DV)
7.4g
(15% DV)
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)
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)
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)
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)
Cashews

#10: Cashews (Dry Roasted)

Protein
per 1 Oz Handful
Protein
per 100g
Protein
per 200 Calories
4.3g
(9% DV)
15.3g
(31% DV)
5.3g
(11% DV)
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)
Hazelnuts

#12: Hazelnuts (Filberts) (Dry Roasted)

Protein
per 1 Oz Handful
Protein
per 100g
Protein
per 200 Calories
4.3g
(9% DV)
15g
(30% DV)
4.7g
(9% DV)
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)
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)
Macadamia Nuts

#15: Macadamia Nuts

Protein
per 1 Oz Handful
Protein
per 100g
Protein
per 200 Calories
2.2g
(4% DV)
7.9g
(16% DV)
2.2g
(4% DV)
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)

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 Ginkgo Nuts (Dried)1oz6% DV
(2.9g)
#8 Acorns (Dried)1oz5% DV
(2.3g)
#9 Beechnuts (Dried)1oz4% DV
(1.8g)
#10 Coconut Waterper cup3% DV
(1.7g)
#11 Breadfruit Nuts (Boiled)1oz3% DV
(1.5g)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central