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 |
#2: Peanuts (Dry Roasted)
| Protein in 100g | 1 oz (28g) | Protein to Calorie Ratio |
| 24.4g | 6.9g | 1 gram protein per 24.1 calories |
#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 |
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#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 |
#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 |
#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 |
#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 |
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#8: Chia Seeds
| Protein in 100g | 1 oz (28g) | Protein to Calorie Ratio |
| 16.5g | 4.7g | 1 gram protein per 29.5 calories |
#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 |
#10: Walnuts
| Protein in 100g | 1 oz (14 halves) (28g) | Protein to Calorie Ratio |
| 15.2g | 4.3g | 1 gram protein per 43 calories |
#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 |
#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 |
#13: Chestnuts (Roasted)
| Protein in 100g | 1 oz (28g) | Protein to Calorie Ratio |
| 4.5g | 1.3g | 1 gram protein per 53.1 calories |
#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 |
#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 |
#16: Dried Coconut
| Protein in 100g | 1 oz (28g) | Protein to Calorie Ratio |
| 6.9g | 2g | 1 gram protein per 95.7 calories |
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