16 Nuts and Seeds High in Protein

Nuts and seeds are a heart-healthy snack. Almonds, in particular, have been shown 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. (1) One ounce (1oz) of nuts or seeds is typically equivalent to a handful, or 2-3 tablespoons. Most nuts provide between 8 and 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

• 1. Hemp Seeds + Add

  Protein per Oz	Protein per 100g	Protein per 200 Calories
  9g (18% DV)	31.6g (63% DV)	11.4g (23% DV)

  Nutrition Facts for Hemp Seeds (Hulled). (Source)
• 2. Squash and Pumpkin Seeds + Add

  Protein per 1oz Handful	Protein per 100g	Protein per 200 Calories
  8.5g (17% DV)	29.8g (60% DV)	10.4g (21% DV)

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). (Source)
• 3. Peanuts (Dry Roasted) + Add

  Protein per Oz	Protein per 100g	Protein per 200 Calories
  6.9g (14% DV)	24.4g (49% DV)	8.3g (17% DV)

  Nutrition Facts for Dry Roasted Peanuts. (Source)

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

• 4. Almonds + Add

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

  Nutrition Facts for Almonds. (Source)
• 5. Pistachios (Dry Roasted) + Add

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

  Nutrition Facts for Dry Roasted Pistachio Nuts. (Source)
• 6. Sunflower Seeds (Dry Roasted) + Add

  Protein per Oz	Protein per 100g	Protein per 200 Calories
  5.5g (11% DV)	19.3g (39% DV)	7.1g (14% DV)

  Nutrition Facts for Dry Roasted Sunflower Seeds (With Salt). (Source)
• 7. Flax Seeds + Add

  Protein per Oz	Protein per 100g	Protein per 200 Calories
  5.2g (10% DV)	18.3g (37% DV)	6.9g (14% DV)

  Nutrition Facts for Flax Seeds. (Source)
• 8. Sesame Seeds + Add

  Protein per Oz	Protein per 100g	Protein per 200 Calories
  4.8g (10% DV)	17g (34% DV)	6g (12% DV)

  Nutrition Facts for Toasted Sesame Seeds. (Source)
• 9. Chia Seeds + Add

  Protein per oz(~2 Tblsp)	Protein per 100g	Protein per 200 Calories
  4.7g (9% DV)	16.5g (33% DV)	6.8g (14% DV)

  Nutrition Facts for Chia Seeds. (Source)
• 10. Cashews (Dry Roasted) + Add

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

  Nutrition Facts for Dry Roasted Cashews. (Source)
• 11. Walnuts + Add

  Protein per Oz	Protein per 100g	Protein per 200 Calories
  4.3g (9% DV)	15.2g (30% DV)	4.7g (9% DV)

  Nutrition Facts for Walnuts. (Source)
• 12. Hazelnuts (Filberts) (Dry Roasted) + Add

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

  Nutrition Facts for Dry Roasted Hazelnuts. (Source)
• 13. Pine Nuts + Add

  Protein per Oz	Protein per 100g	Protein per 200 Calories
  3.9g (8% DV)	13.7g (27% DV)	4.1g (8% DV)

  Nutrition Facts for Dried Pine Nuts. (Source)
• 14. Pecans + Add

  Protein per Oz	Protein per 100g	Protein per 200 Calories
  2.6g (5% DV)	9.2g (18% DV)	2.7g (5% DV)

  Nutrition Facts for Pecans. (Source)
• 15. Macadamia Nuts + Add

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

  Nutrition Facts for Raw Macadamia Nuts. (Source)
• 16. Dried Coconut + Add

  Protein per Oz	Protein per 100g	Protein per 200 Calories
  2g (4% DV)	6.9g (14% DV)	2.1g (4% DV)

  Nutrition Facts for Dried Coconut (Unsweetened). (Source)

Extended List of Protein Rich Nuts and Seeds

Food	Serving	Protein
1. Butternuts (Dried) +	1oz	14% DV (7.1g)
2. Black Walnuts (Dried) +	1oz	14% DV (6.8g)
3. Safflower Seeds +	1oz	9% DV (4.6g)
4. Lotus Seeds +	1oz	9% DV (4.4g)
5. Hickory Nuts (Dried) +	1oz	7% DV (3.6g)
6. Pilinuts (Dried) +	1oz	6% DV (3.1g)
7. Ginkgo Nuts (Dried) +	1oz	6% DV (2.9g)
8. Acorns (Dried) +	1oz	5% DV (2.3g)
9. Beechnuts (Dried) +	1oz	4% DV (1.8g)
10. Coconut Water +	per cup	3% DV (1.7g)
11. Breadfruit Nuts (Boiled) +	1oz	3% DV (1.5g)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Protein
• Foods Low in Protein
• Vegetables High in Protein
• Fruits High in Protein
• Vegetarian Foods High in Protein
• Nuts High in Protein
• Grains High in Protein
• Beans High in Protein
• Dairy High in Protein
• Breakfast Cereals High in Protein
• Fast Foods High in Protein

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Beans and Legumes with the Most Protein
• Grains High in Protein
• High Protein Foods
• Vegetables Highest in Protein
• Fruits Highest in Protein
• Vegetarian Sources of Protein
• Vegan Weight Gain Foods
• Amino Acid Protein Calculator

Data Sources and References

1. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
2. U.S. Agricultural Research Service Food Data Central