Common nuts and seeds, such as peanuts, pistachios, almonds, hemp, and pumpkin seeds are great dietary sources of protein, containing up to 18 grams of protein per serving!
Which nuts have the most protein?
All nuts contain high amounts of protein. Peanuts are the richest nuts in protein, though. Peanuts contain 7.9 grams of protein per handful. Pistachios and almonds are the second-richest nuts in protein, containing 5.8 mg per serving.
| calories per 100g | protein (g) per 100g | calories per 1oz | protein (g) per 1 oz | |
| peanuts | 599 | 28 | 170 | 7.9 |
| pistachios | 581 | 20.4 | 165 | 5.8 |
| almonds | 607 | 20.3 | 172 | 5.8 |
| walnuts | 654 | 15.2 | 185 | 4.3 |
| hazelnuts | 628 | 15 | 178 | 4.3 |
| cashews | 583 | 14.8 | 165 | 4.2 |
| Brazil nuts | 659 | 14.3 | 187 | 4.1 |
| pine nuts | 673 | 13.7 | 191 | 3.9 |
| pecans | 697 | 8.9 | 198 | 2.5 |
| macadamia | 716 | 7.8 | 203 | 2.2 |
| chestnut | 245 | 3.2 | 69 | 0.9 |
Therefore, consuming 2 handfuls of nuts a day can provide up to 16 grams of protein.
Actually, reasonable amounts of nuts are good for weight loss, despite their high calorie content. Almonds, hazelnuts, pistachios, and other nuts, as part of a well-balanced diet, won’t make you fat because:
- they promote satiety due to their high protein and fiber content
- we absorb only a percentage of their calories
- they’re packed with minerals and antioxidant compounds, which play a key role in energy metabolism
Which seeds are the richest in protein?
Seeds are also good dietary sources of plant-based protein. Hemp seeds are the richest seeds in protein. They contain 9 grams of protein per handful (about 3 tbsp). Pumpkin seeds are the second-richest seeds in protein, with 8.4 grams of protein per handful.
| calories per 100 g | protein (g) per 100 g | calories per 1 oz | protein (g) per 1 oz | |
| hemp seeds | 553 | 31.6 | 157 | 9.0 |
| pumpkin seeds | 574 | 29.8 | 163 | 8.4 |
| watermelon seeds | 557 | 28.3 | 158 | 8.0 |
| sesame seeds | 631 | 20.4 | 179 | 5.8 |
| sunflower seeds | 582 | 19.3 | 165 | 5.5 |
| flax seeds | 534 | 18.3 | 151 | 5.2 |
| chia seeds | 534 | 18.3 | 151 | 5.2 |
| poppy seeds | 525 | 18 | 149 | 5.1 |
Tahini made of sesame seeds is also a great plant-based protein source!
How much protein do we need?
Most people need only 0.8 grams of protein per kilogram of body weight (0.36 grams per lbs). So, a 150 lbs person needs about 55 grams of protein a day.
Active people need more protein, though. The required protein intake depends on the activity level.[2]
| Activity Level | Protein dose (g/kg) |
| none | 0,8 |
| minimum | 1 |
| moderate | 1,3 |
| intense | 1,6 |
Therefore, the recommended daily intake of protein is between 0.8 and 1.6 grams per kilogram of body weight. Even much higher amounts of 2 grams of protein per kilogram of body weight a day are safe for long-term consumption, though.
Do nuts & seeds provide enough protein?
A serving of protein-rich nuts and seeds can provide up to 18% of the Daily Value. Nuts and seeds are considered protein-rich foods. Actually, most nuts and seeds are 20-30% protein. They can help us meet our daily needs. Active people and athletes would benefit the most from their regular consumption.
Other plant-based dietary sources of protein are legumes, whole grains, vegetables, and above all, beans!