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 fats, nuts can also be a good source of protein. The list below is ranked by the protein to calorie ratio. In other words, it tells you which nuts or seed provides the most protein for each calorie you consume. High protein nuts and seeds include pumpkin seeds, peanuts, pistachios, almonds, sunflower seeds, sesame seeds, and flax seeds. For more, see the extended list of nuts and seeds high in protein.

#1: Pumpkin and Squash Seeds
Protein in 100g 1 oz (28g) Protein to Calorie Ratio
29.8g 8.5g 1 gram protein per 19.3 calories
Click to see complete nutrition facts.


#2: Peanuts (Dry Roasted)
Protein in 100g1 oz (28g) Protein to Calorie Ratio
24.4g 6.9g 1 gram protein per 24.1 calories
Click to see complete nutrition facts.*Peanuts are actually legumes, but are nuts in the culinary sense.


#3: Pistachios (Dry Roasted)
Protein in 100g 1 oz (49 kernels) (28g) Protein to Calorie Ratio
21g 5.9g 1 gram protein per 27 calories
Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)


#4: Almonds
Protein in 100g 1 oz (23 whole kernels) (28g) Protein to Calorie Ratio
21.2g 6g 1 gram protein per 27.3 calories
Click to see complete nutrition facts.


#5: Sunflower Seeds (Dry Roasted)
Protein in 100g 1 oz (28g) Protein to Calorie Ratio
19.3g 5.5g 1 gram protein per 28.3 calories
Click to see complete nutrition facts.


#6: Sesame Seeds (Roasted and Toasted)
Protein in 100g 1 oz (28g) Protein to Calorie Ratio
17g 4.8g 1 gram protein per 33.2 calories
Click to see complete nutrition facts.


#7: Seeds flaxseed
Protein in 100g 1 tbsp, ground (7g) Protein to Calorie Ratio
18.3g 1.3g 1 gram protein per 29.2 calories
Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)


#8: Chia Seeds
Protein in 100g 1 oz (28g) Protein to Calorie Ratio
16.5g 4.7g 1 gram protein per 29.5 calories
Click to see complete nutrition facts.


#9: Cashews (Dry Roasted)
Protein in 100g 1 oz (28g) Protein to Calorie Ratio
15.3g 4.3g 1 gram protein per 37.5 calories
Click to see complete nutrition facts.


#10: Walnuts
Protein in 100g 1 oz (14 halves) (28g) Protein to Calorie Ratio
15.2g 4.3g 1 gram protein per 43 calories
Click to see complete nutrition facts.


#11: Hazelnuts (Filberts) (Dry Roasted)
Protein in 100g 1 oz (28g) Protein to Calorie Ratio
15g 4.3g 1 gram protein per 43.1 calories
Click to see complete nutrition facts.


#12: Pine Nuts
Protein in 100g 1 oz (167 kernels) (28g) Protein to Calorie Ratio
13.7g 3.9g 1 gram protein per 49.1 calories
Click to see complete nutrition facts.


#13: Chestnuts (Roasted)
Protein in 100g 1 oz (28g) Protein to Calorie Ratio
4.5g 1.3g 1 gram protein per 53.1 calories
Click to see complete nutrition facts.


#14: Pecans
Protein in 100g 1 oz (19 halves) (28g) Protein to Calorie Ratio
9.2g 2.6g 1 gram protein per 75.1 calories
Click to see complete nutrition facts.


#15: Macadamia Nuts
Protein in 100g 1 oz (10-12 kernels) (28g) Protein to Calorie Ratio
7.9g 2.2g 1 gram protein per 90.9 calories
Click to see complete nutrition facts.


#16: Dried Coconut
Protein in 100g 1 oz (28g) Protein to Calorie Ratio
6.9g 2g 1 gram protein per 95.7 calories
Click to see complete nutrition facts.





Advertisement (Bad ad? How to mute ads)



Click each heading below for more information from HealthAliciousNess.com

Lotus Seeds (Dried) 15.4g per 100 gram serving 4.4g per ounce (28 grams) 1g protein per 21.6 calories Click to see complete nutrition facts for Dried Lotus Seeds
Nuts butternuts dried 24.9g per 100 gram serving 7.1g per ounce (28 grams) 1g protein per 24.6 calories Click to see complete nutrition facts for Dried Butternuts
Black Walnuts (Dried) 24.1g per 100 gram serving 6.8g per ounce (28 grams) 1g protein per 25.7 calories Click to see complete nutrition facts for Dried Black Walnuts
Coconut water (liquid from coconuts) 0.7g per 100 gram serving 1.7g per ounce (28 grams) 1g protein per 27.1 calories Click to see complete nutrition facts for Coconut Water
Breadfruit seeds (boiled) 5.3g per 100 gram serving 1.5g per ounce (28 grams) 1g protein per 31.7 calories Click to see complete nutrition facts for Breadfruit Seeds
Safflower Seeds (Dried) 16.2g per 100 gram serving 4.6g per ounce (28 grams) 1g protein per 31.9 calories Click to see complete nutrition facts for Dried Safflower Seeds
Ginko Nuts (Dried) 10.4g per 100 gram serving 2.9g per ounce (28 grams) 1g protein per 33.5 calories Click to see complete nutrition facts for Dried Ginkgo Nuts
Hickorynuts (Dried) 12.7g per 100 gram serving 3.6g per ounce (28 grams) 1g protein per 51.7 calories Click to see complete nutrition facts for Dried Hickorynuts
Pilinuts (Dried) 10.8g per 100 gram serving 3.1g per ounce (28 grams) 1g protein per 66.6 calories Click to see complete nutrition facts for Dried Pilinuts
Acorns (Dried) 8.1g per 100 gram serving 2.3g per ounce (28 grams) 1g protein per 62.8 calories Click to see complete nutrition facts for Dried Acorns
Beechnuts (Dried) 6.2g per 100 gram serving 1.8g per ounce (28 grams) 1g protein per 92.9 calories Click to see complete nutrition facts for Dried Beechnuts
    • USDA National Nutrient Database for Standard Reference, Release 27.
Disqus Comments