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 OzProtein
per 100gProtein
per 200 Calories9g
(18% DV)31.6g
(63% DV)11.4g
(23% DV) -
2. Squash and Pumpkin Seeds + Add
Protein
per 1oz HandfulProtein
per 100gProtein
per 200 Calories8.5g
(17% DV)29.8g
(60% DV)10.4g
(21% DV) -
3. Peanuts (Dry Roasted) + Add
Protein
per OzProtein
per 100gProtein
per 200 Calories6.9g
(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 + Add
Protein
per 1oz HandfulProtein
per 100gProtein
per 200 Calories6g
(12% DV)21.2g
(42% DV)7.3g
(15% DV) -
5. Pistachios (Dry Roasted) + Add
Protein
per 1 Oz HandfulProtein
per 100gProtein
per 200 Calories6g
(12% DV)21.1g
(42% DV)7.4g
(15% DV) -
6. Sunflower Seeds (Dry Roasted) + Add
Protein
per OzProtein
per 100gProtein
per 200 Calories5.5g
(11% DV)19.3g
(39% DV)7.1g
(14% DV) -
7. Flax Seeds + Add
Protein
per OzProtein
per 100gProtein
per 200 Calories5.2g
(10% DV)18.3g
(37% DV)6.9g
(14% DV) -
8. Sesame Seeds + Add
Protein
per OzProtein
per 100gProtein
per 200 Calories4.8g
(10% DV)17g
(34% DV)6g
(12% DV) -
9. Chia Seeds + Add
Protein
per oz(~2 Tblsp)Protein
per 100gProtein
per 200 Calories4.7g
(9% DV)16.5g
(33% DV)6.8g
(14% DV) -
10. Cashews (Dry Roasted) + Add
Protein
per 1 Oz HandfulProtein
per 100gProtein
per 200 Calories4.3g
(9% DV)15.3g
(31% DV)5.3g
(11% DV) -
11. Walnuts + Add
Protein
per OzProtein
per 100gProtein
per 200 Calories4.3g
(9% DV)15.2g
(30% DV)4.7g
(9% DV) -
12. Hazelnuts (Filberts) (Dry Roasted) + Add
Protein
per 1 Oz HandfulProtein
per 100gProtein
per 200 Calories4.3g
(9% DV)15g
(30% DV)4.7g
(9% DV) -
13. Pine Nuts + Add
Protein
per OzProtein
per 100gProtein
per 200 Calories3.9g
(8% DV)13.7g
(27% DV)4.1g
(8% DV) -
14. Pecans + Add
Protein
per OzProtein
per 100gProtein
per 200 Calories2.6g
(5% DV)9.2g
(18% DV)2.7g
(5% DV) -
15. Macadamia Nuts + Add
Protein
per 1 Oz HandfulProtein
per 100gProtein
per 200 Calories2.2g
(4% DV)7.9g
(16% DV)2.2g
(4% DV) -
16. Dried Coconut + Add
Protein
per OzProtein
per 100gProtein
per 200 Calories2g
(4% DV)6.9g
(14% DV)2.1g
(4% DV)
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) |
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
Data Sources and References
Try the recipe nutrition calculator, or daily meal planner.
Create a free account to log and track foods.