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.

calories
per 100g
protein (g)
per 100g
calories
per 1oz
protein (g)
per 1 oz
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
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.

calories
per 100 g
protein (g)
per 100 g
calories
per 1 oz
protein (g)
per 1 oz
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?

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)
none0,8
minimum1
moderate1,3
intense1,6
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!