A list of nuts & seeds with the most protein.

Common nuts and seeds, such as peanuts, pistachios, almonds, hemp, and pumpkin seeds are great dietary sources of protein, containing up to 18 g of protein per serving!

Which nuts have the most protein?

All nuts contain high amounts of protein. Peanuts are the richest nut in protein, though. Peanuts contain 7.9 g of protein per handful. Pistachios and almonds are the second-richest nuts in protein, containing 5.8 mg per handful.

per 100g
protein (g)
per 100g
per 1oz
protein (g)
per 1 oz
Brazil nuts65914.31874.1
pine nuts67313.71913.9
Protein content of nuts![1]

Therefore, consuming 2 handfuls of nuts a day can provide up to 16 g 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 g per handful (about 3 tbsp). Pumpkin seeds are the second-richest seeds in protein, with 8.4 g of protein per handful.

per 100 g
protein (g)
per 100 g
per 1 oz
protein (g)
per 1 oz
hemp seeds55331.61579.0
pumpkin seeds57429.81638.4
sesame seeds63120.41795.8
sunflower seeds58219.31655.5
flax seeds53418.31515.2
chia seeds53418.31515.2
poppy seeds525181495.1
Seeds high in protein!

How much protein do we need?

Most people need only 0.8 g of protein per kg of body weight (0.36g per lbs). So, a 150 lbs person needs about 55 g of protein a day.

Active people need more protein, though. The amount of needed protein depends on the activity level.[2]

Activity LevelProtein dose
(g/kg Body Weight)
Recommended daily protein intake.

Therefore, the recommended daily intake of protein is between 0.8 g and 1.6 g per kg of body weight. Even much higher amounts of 2 g of protein per kg 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. Active people and athletes would benefit from their regular consumption. They can help us meet our daily needs.

Other plant-based sources of protein

Other plant-based dietary sources of protein are legumes, whole grains, vegetables, and above all, beans!