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
#1: Hemp Seeds
| Protein per Oz | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 9g (18% DV) | 31.6g (63% DV) | 11.4g (23% DV) |
#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) |
#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.
#4: Almonds
| Protein per 1oz Handful | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 6g (12% DV) | 21.2g (42% DV) | 7.3g (15% DV) |
#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) |
#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) |
#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) |
#8: Sesame Seeds
| Protein per Oz | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 4.8g (10% DV) | 17g (34% DV) | 6g (12% DV) |
#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) |
#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) |
#11: Walnuts
| Protein per Oz | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 4.3g (9% DV) | 15.2g (30% DV) | 4.7g (9% DV) |
#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) |
#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) |
#14: Pecans
| Protein per Oz | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 2.6g (5% DV) | 9.2g (18% DV) | 2.7g (5% DV) |
#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) |
#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
Next ➞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) |
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.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- 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 food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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