Best nuts & seeds for protein!

Nuts & seeds high in protein!

Which nuts have the most protein?

All nuts contain high amounts of protein. Peanuts are the richest nut in protein, though. Peanuts contain 7.9g of protein per 1oz. Pistachios and almonds are the 2nd richest nuts in protein containing 5.8 mg per 1oz.

calories
100g
protein
100g
calories
1oz
protein
1oz
peanuts599281707.9
pistachios58120.41655.8
almonds60720.31725.8
walnuts65415.21854.3
hazelnuts628151784.3
cashews58314.81654.2
Brazil nuts65914.31874.1
pine nuts67313.71913.9
pecans6978.91982.5
macadamia7167.82032.2
chestnut2453.2690.9
The richest nuts in protein![1]

Which seeds are the richest in protein?

Other great sources of plant-based protein are seeds. Hemp seeds are the richest in protein, as they contain 9g per 1oz or about 3 tbsp! Pumpkin seeds are the 2nd best source of protein. They contain 8.4g per 1oz.

calories
100g
protein
100g
calories
1oz
protein
1oz
hemp seeds55331.61579.0
pumpkin seeds57429.81638.4
watermelon
seeds
55728.31588.0
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 daily?

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

Active people need more protein, though. The protein dose depends on the activity level. Furthermore, even 2g of protein per kg body weight is safe for long-term consumption.[2]

Therefore, the daily recommended protein intake per kg body weight is between 0.8-1.6g:

Acivity levelProtein dose
(g/kg BW)
none0,8
minimum1
moderate1,3
intense1,6
Daily recommended protein intake.

Do nuts & seeds provide enough protein?

A serving of the highest-in-protein nuts and seeds can provide up to 16% DV (Daily Value) of protein. Peanuts, pistachios, and hemp seeds are the highest seeds and nuts in protein. Try to consume them regularly. Especially if you’re working out or you’re an active person.

Can I depend on nuts & seeds for protein?

Actually, no! Most nuts and seeds are 20-30% protein but you shouldn’t depend on them for meeting your protein needs. They’re particularly high in calories. You should consume too much just to meet your daily protein needs. Consuming daily 1oz of mixed seeds and nuts is good for your health and for losing weight, though.

Walnuts and flaxseeds are the best dietary sources of omega-3 fatty acids. Brazil nuts are the best source of selenium, an important element for increased fertility, healthy hair, and even weight loss. Furthermore, eating hazelnuts and pistachios regularly is also beneficial for losing weight without diet. Even tahini and sesame seeds are great for losing weight, despite their particularly high calorie content.

Other plant-based sources of protein

Despite seeds and nuts, there are many other plant-based dietary sources of protein. Legumes, whole grains, and vegetables are also good sources of protein. Certainly, vegans should consume lots of beans and legumes to meet the daily recommended protein intake. Beans and legumes are particularly high in protein, and they’re considered among the healthiest foods you can eat!