The 10 Best Nuts & Seeds Ranked by Protein, According to Dietitians

With the new year in full swing, you may be focusing on more protein as one of your health goals. Protein is one of the three macronutrients—along with carbs and fat—and comes from animal and plant foods. When you eat protein, it’s broken down into amino acids in your body. There are two main types of amino acids: nonessential, which your body makes on its own, and essential, which you must get from the food you eat.

The 2020-2025 Dietary Guidelines for Americans recommend you get between 10% and 35% of your daily calories from protein, depending on factors like your age, sex and kidney health. Including enough protein in your daily meals can help you feel full, keep your blood sugar more stable and maintain your lean body mass, but that’s not all. Bianca Tamburello, RDN, a registered dietitian with Fresh Communications, says, “Protein plays a role in building muscle and providing structure to hair, skin and bones, transporting oxygen throughout the body, hormone balance and supporting body processes including digestion.”

One great way to ensure you’re eating enough protein and other nutrients is to include a variety of nuts and seeds in your meals. “Nuts and seeds offer more than just protein,” says Kathleen Benson, RD, a certified registered dietitian with Top Nutrition Coaching. “Nuts and seeds are packed with a variety of micronutrients, including antioxidants, vitamins and minerals, which play various roles in supporting overall health, from supporting the immune system to skin health.” 

Nuts and seeds are more than just delicious salad toppers. If you’re ready to up your protein intake and take advantage of all the health benefits nuts and seeds have to offer, take a look at our list of 10 varieties, plus some tasty recipes you can make today.

1. Hemp Seeds

Protein: 9 grams in 3 tablespoons (30 grams), per the USDA.

When it comes to plant-based protein, these mild-tasting seeds may be the star of the show. Tamburello says, “Hemp seeds offer up a whopping 9 grams of plant protein in 3 tablespoons, plus anti-inflammatory and essential omega-3 fats.” Hemp seeds are from the same type of plant as cannabis but a different variety. They’re full of nutrition. Try our Peanut Butter & Hemp Banana for a unique but flavorful snack.

2. Pumpkin Seeds

Protein: 8 grams per 1 ounce (28 grams), per the USDA.

These flavorful seeds are another protein star and may even help you have a restful night’s sleep. Pumpkin seeds are another seed high in protein, with 8 grams per ounce. “High in magnesium and tryptophan, enjoying pumpkin seeds close to bedtime could help you fall asleep faster and wake up feeling more rested,” says Tamburello. For an easy one-pan meal, try our Pumpkin Seed Salmon with Maple-Spice Carrots.

3. Peanuts

Protein: 7 grams of protein per 1 ounce (28 grams), per the USDA.

Peanuts are actually a legume, but we’re including them here because they’re full of amazing health benefits. A 2020 review published in Food Science and Human Wellness showed that peanuts can help you optimize cholesterol, triglycerides and blood pressure numbers. Samantha MacLeod, M.S., RDN., a registered dietitian nutritionist with Fresh Communications, says, “At 7 grams of protein per ounce, they are one of the best sources of protein when it comes to different nuts and seeds.” For a unique twist on salad, try our Spicy Cucumber Salad with Cilantro & Peanuts.  

4. Almonds

Protein: 6 grams of protein per 1 ounce (28 grams) per the USDA.

If you’re looking for ways to improve your heart health, think almonds. “They offer a good amount of protein, along with heart-healthy fats and vitamin E," says Benson. One ounce of almonds provides about 6 grams of protein. While you can snack on raw almonds and toss slivered almonds onto a salad, don’t forget about the health benefits of baking with almond flour. For a sweet but healthy treat, whip up our Almond Flour Cake.

5. Sunflower Seeds

Protein: 6 grams of protein per 1 ounce (28 grams) per the USDA.

These tiny but mighty seeds have about 6 grams of protein per ounce, plus so much more. MacLeod says, ”Sunflower seeds are a delicious source of protein and other nutrients, vitamins and minerals. They are often found in different nutrition bars and are a great addition to your favorite trail mix recipe!” Speaking of bars, these Apricot-Sunflower Granola Bars are great for a quick treat to have on hand.

7. Pistachios

Protein: 6 grams of protein per 1 ounce (28 grams) per the USDA.

These little green nuts are a great source of protein but have another surprising benefit: they’re great for eye health. Tamburello says, “A serving of pistachios contains about 6 grams of protein. This nut stands out for its high levels of specific antioxidants that protect against macular degeneration and the harmful effects of blue light on the eyes.” For a boost of nutrients, prep this Roasted Pistachio-Crusted Salmon with Broccoli.

7. Cashews

Protein: 5 grams of protein per 1 ounce (28 grams) per the USDA.

For an antioxidant boost, give cashews a try. “Cashews have 5 grams of protein per ounce and also provide beneficial fiber and healthy fats," Tamburello says. “Similar to other nuts, cashews contain a significant amount of antioxidants, which protect the body and cells from harmful substances.” Our Garlic Cashew Chicken Casserole is a beautiful, warm, Asian-inspired meal we’re sure you’ll love.

8. Flaxseeds

Protein: 5 grams per 1 ounce (28 grams), per the USDA.

MacLeod likes throwing flaxseeds into her smoothies for a boost of fiber and protein. She says, “Flaxseeds have about 5 grams of protein per ounce and are also high in fiber!” There are almost 8 grams of fiber in that ounce, plus they’re easy to store. If you’re looking for a sweet but healthy dessert, our Blueberry-Oat Scones with Flaxseeds are the best option!  

9. Hazelnuts

Protein: 4 grams per 1 ounce, per the USDA.

Also called filberts, these hardy winter nuts are a little on the sweet side and are full of health benefits. MacLeod says, “With about 4 grams of protein per ounce, hazelnuts are packed with nutrients, including protein. I love to roast finely chopped hazelnuts and add them to a delicious warm Brussels sprout salad during the winter months.” In keeping with the winter theme, don’t think twice about trying Anthony Anderson’s Sweet Potato Home Fries with Cranberry-Hazelnut Crumble.  

10. Walnuts

Protein: 4 grams per 1 ounce, per the USDA.

These nutrient-packed nuts have around 4 grams of protein per ounce, plus healthy fats and other nutrients. MacLeod points us toward a 2020 study published in Nutrients, “[It shows that] nutrients in walnuts (particularly omega-3 fatty acids) have antioxidant and anti-inflammatory impacts which can have positive effects on cognitive function.” A Baked Oatmeal with Banana, Raisins, & Walnuts is perfect to warm up on a chilly morning.  

The Bottom Line

With the huge assortment of nuts and seeds available, you won’t get bored. There are endless ways to include them in your daily meals. Benson says, “Regularly including a variety of nuts and seeds can be a simple and effective way to ensure a wide range of beneficial nutrients.” Nuts and seeds are a great way to focus on protein, but that’s just the tip of the nutrition iceberg.