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

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
- 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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