16 Nuts and Seeds High in Protein

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
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Dr. Patricia Shelton
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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.

Extended List of Protein Rich Nuts and Seeds

1. Butternuts (Dried) 1oz 14% DV
2. Black Walnuts (Dried) 1oz 14% DV
3. Safflower Seeds 1oz 9% DV
4. Lotus Seeds 1oz 9% DV
5. Hickory Nuts (Dried) 1oz 7% DV
6. Pilinuts (Dried) 1oz 6% DV
7. Ginkgo Nuts (Dried) 1oz 6% DV
8. Acorns (Dried) 1oz 5% DV
9. Beechnuts (Dried) 1oz 4% DV
10. Coconut Water per cup 3% DV
11. Breadfruit Nuts (Boiled) 1oz 3% DV

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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
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