16 Nuts and Seeds High in Protein

Written by Daisy Whitbread, MScN

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 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.

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List of High Protein Nuts

Hemp Seeds1. Hemp Seeds
1 oz (28g)200 calories (36g)100g
18% DV (9g)23% DV (11.4g)63% DV (31.6g)
Squash and Pumpkin Seeds2. Squash and Pumpkin Seeds
1oz (28g)200 calories (35g)100g
17% DV (8.5g)21% DV (10.4g)60% DV (29.8g)
Peanuts3. Peanuts (Dry Roasted)
1oz (28g)200 calories (34g)100g
14% DV (6.9g)17% DV (8.3g)49% DV (24.4g)
Peanuts are actually legumes, but are listed here since they are nuts in the culinary sense.

Complete Nutrition Facts.
Almonds4. Almonds
1oz (28g)200 calories (35g)100g
12% DV (6g)15% DV (7.3g)42% DV (21.2g)
Pistachios5. Pistachios (Dry Roasted)
1oz (28g)200 calories (35g)100g
12% DV (6g)15% DV (7.4g)42% DV (21.1g)
Sunflower Seeds6. Sunflower Seeds (Dry Roasted)
1oz (28g)200 calories (37g)100g
11% DV (5.5g)14% DV (7.1g)39% DV (19.3g)
Flax Seeds7. Flax Seeds
1oz (28g)200 calories (37g)100g
10% DV (5.2g)14% DV (6.9g)37% DV (18.3g)
Sesame Seeds8. Sesame Seeds
1oz (28g)200 calories (35g)100g
10% DV (4.8g)12% DV (6g)34% DV (17g)
Chia Seeds9. Chia Seeds
1oz (28g)200 calories (41g)100g
9% DV (4.7g)14% DV (6.8g)33% DV (16.5g)
Cashews10. Cashews (Dry Roasted)
1oz (28g)200 calories (35g)100g
9% DV (4.3g)11% DV (5.3g)31% DV (15.3g)
Walnuts11. Walnuts
1oz (28g)200 calories (31g)100g
9% DV (4.3g)9% DV (4.7g)30% DV (15.2g)
Hazelnuts12. Hazelnuts (Filberts) (Dry Roasted)
1oz (28g)200 calories (31g)100g
9% DV (4.3g)9% DV (4.7g)30% DV (15g)
Pine Nuts13. Pine Nuts
1oz (28g)200 calories (30g)100g
8% DV (3.9g)8% DV (4.1g)27% DV (13.7g)
Pecans14. Pecans
1oz (28g)200 calories (29g)100g
5% DV (2.6g)5% DV (2.7g)0% DV (0g)
Macadamia Nuts15. Macadamia Nuts
1oz (28g)200 calories (28g)100g
4% DV (2.2g)4% DV (2.2g)16% DV (7.9g)
Dried Coconut16. Dried Coconut
1oz (28g)200 calories (30g)100g
4% DV (2g)4% DV (2.1g)14% DV (6.9g)
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Extended List of Protein Rich Nuts and Seeds

#1 Butternuts (Dried)14% DV (7.1g) in 1oz (28g)16% DV (8.1g) in 200 calories (33g)
#2 Black Walnuts (Dried)14% DV (6.8g) in 1oz (28g)16% DV (7.8g) in 200 calories (32g)
#3 Safflower Seeds9% DV (4.6g) in 1oz (28g)13% DV (6.3g) in 200 calories (39g)
#4 Lotus Seeds9% DV (4.4g) in 1oz (28g)19% DV (9.3g) in 200 calories (60g)
#5 Hickory Nuts (Dried)7% DV (3.6g) in 1oz (28g)8% DV (3.9g) in 200 calories (30g)
#6 Pilinuts (Dried)6% DV (3.1g) in 1oz (28g)6% DV (3g) in 200 calories (28g)
#7 Ginko Nuts (Dried)6% DV (2.9g) in 1oz (28g)12% DV (5.9g) in 200 calories (57g)
#8 Acorns (Dried)5% DV (2.3g) in 1oz (28g)6% DV (3.2g) in 200 calories (39g)
#9 Beechnuts (Dried)4% DV (1.8g) in 1oz (28g)4% DV (2.2g) in 200 calories (35g)
#10 Breadfruit Nuts (Boiled)3% DV (1.5g) in 1oz (28g)13% DV (6.3g) in 200 calories (119g)
#11 Coconut Water3% DV (1.5g) in Per coconut (206g)15% DV (7.6g) in 200 calories (1053g)

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.