High-Protein Nuts and Seeds: Ranked from Most to Least Protein

25 Oct 2025

Nuts and seeds are nature’s portable superfoods - rich in healthy fats, fiber, vitamins, and plant-based protein. Whether you’re vegan, vegetarian, keto, or just trying to snack smarter, nuts and seeds can be a powerful protein source - but not all are created equal. In this post, we’ll rank the best nuts and seeds by protein content per 100 grams, break down their health benefits, and show you how to incorporate them into your daily diet without overdoing the fat or calories.

High-Protein Nuts and Seeds: Ranked from Most to Least Protein

Why Protein from Nuts & Seeds Matters

Plant-based protein: Perfect for vegans, vegetarians, and those looking to cut back on animal products.
Essential amino acids: While not all nuts are complete proteins, combining different sources can fill the gap.
Satisfying snacks: Protein + fat + fiber = longer-lasting fullness.
Micronutrient rich: Magnesium, zinc, selenium, vitamin E - all packed into tiny bites.

Nuts and Seeds Ranked by Protein (Per 100g)

Here’s the ultimate protein leaderboard:

Rank	Nut/Seed	Protein (g/100g)	Fat (g)	Notes
1	Pumpkin Seeds (Pepitas)	30g	49g	Also rich in magnesium and zinc.
2	Hemp Seeds	31g	49g	Complete protein, great omega-3s.
3	Peanuts (technically legumes)	26g	49g	High in niacin and folate.
4	Almonds	21g	50g	Great for skin and heart health.
5	Pistachios	20g	45g	High in fiber and antioxidants.
6	Sunflower Seeds	20g	51g	Vitamin E powerhouse.
7	Flaxseeds	18g	42g	High in omega-3s and fiber.
8	Chia Seeds	17g	31g	Expands in liquid, great in smoothies.
9	Cashews	18g	44g	High in copper and iron.
10	Sesame Seeds	18g	50g	Good calcium source.
11	Walnuts	15g	65g	Brain-boosting omega-3s.
12	Hazelnuts	15g	61g	High in vitamin E and folate.
13	Brazil Nuts	14g	66g	Extremely rich in selenium.
14	Macadamia Nuts	8g	76g	Very high in fat; use sparingly.
15	Pine Nuts	14g	68g	Tasty in pesto, pricey but nutritious.

Top 5 High-Protein Picks (With Health Highlights)

1. Hemp Seeds - 31g protein/100g

Bonus: Complete protein, contains all 9 essential amino acids
Perfect for: Smoothies, oatmeal, salads
Tip: Store in the fridge for freshness

2. Pumpkin Seeds (Pepitas) - 30g protein/100g

Bonus: Rich in magnesium, zinc, and iron
Perfect for: Snacking, granola, soups
Tip: Opt for roasted, unsalted for best nutrition

3. Peanuts - 26g protein/100g

Bonus: Budget-friendly and widely available
Perfect for: DIY trail mix, peanut butter
Tip: Choose dry-roasted, no added sugar or hydrogenated oils

4. Almonds - 21g protein/100g

Bonus: Heart-healthy fats, vitamin E
Perfect for: On-the-go snacking, almond butter, baking
Tip: Soaking may improve digestibility

5. Pistachios - 20g protein/100g

Bonus: Highest antioxidant content among nuts
Perfect for: Yogurt toppings, snacking
Tip: In-shell versions slow down snacking (built-in portion control)

Are Nuts and Seeds Complete Proteins?

Most nuts and seeds are not complete proteins (they lack one or more essential amino acids). But when you combine them with legumes, grains, or vegetables, you can create complete protein meals.

Examples of combos:

Chia pudding with soy milk
Almond butter on whole grain toast
Lentils + sunflower seeds in a salad

Best Ways to Eat High-Protein Nuts & Seeds

Breakfast: Sprinkle hemp, flax, or chia on oatmeal or yogurt
Snacks: Raw almonds, roasted pumpkin seeds, trail mix
Smoothies: Add a spoonful of nut butter or a sprinkle of seeds
Lunches: Top salads with sunflower or sesame seeds
Desserts: Use almond flour or peanut powder in baking

Serving Size Reality Check

While these foods are protein-rich, they’re also high in fat and calories, so portion control is key.

Nut/Seed	Typical Serving	Protein	Calories
Almonds	28g (~23 nuts)	~6g	~164 kcal
Pumpkin Seeds	28g (~2 tbsp)	~8g	~150 kcal
Peanut Butter	2 tbsp	~7g	~190 kcal
Chia Seeds	2 tbsp	~5g	~138 kcal

Tip: Don’t treat nuts as a bottomless snack - measure them out!

Pro Tips for Protein Power

Roasted vs. Raw: Raw retains more nutrients, but dry-roasted is a tasty, lower-fat option vs. oil-roasted.
Unsalted: Always better for heart health.
Nut Butters: Look for single-ingredient butters with no added sugars or hydrogenated oils.
Grinding Seeds: For chia, flax, or sesame, grinding helps release more nutrients and makes them easier to digest.

Storage Tips

Store in cool, dark places to prevent oils from turning rancid.
For longer shelf life, refrigerate or freeze nuts and seeds.
Use airtight containers to preserve crunch and flavor.

Are Seeds Better Than Nuts?

It depends on your goals:

Goal	Choose More of…
Maximum Protein	Hemp, Pumpkin Seeds
Heart Health	Walnuts, Flaxseeds
Weight Control	Pistachios (low calorie density), Chia (high satiety)
Gut Health	Flax, Chia (high in fiber)
Low Omega-6	Macadamias, Walnuts, Flax

Pick Your Protein-Packed Powerhouse

Nuts and seeds are a nutritional goldmine - compact, convenient, and packed with powerful plant protein. While they shouldn’t be your only protein source, they’re ideal for boosting meals, enhancing snacks, and supporting a healthy lifestyle.

To make the most of them: