Protein Duel › Protein chart › High-protein nuts and seeds
Which nuts and seeds have the most protein?
18 nuts and seeds ranked from most to least protein per 100 g, with how much you get in a typical serving.
Quick facts
- 32 gMost protein: hemp seeds.
- 30 gRunner-up: pumpkin seeds.
- 7.9 gLeast protein: macadamia nuts.
Good to know
Seeds are among the most protein-dense plant foods and also supply fibre, healthy fats and minerals like magnesium.
Nut and seed butters keep the protein of the nuts or seeds they're made from, though most of their calories come from fat.
Nuts give a solid amount of plant protein, though most of their calories come from fat, so portions tend to be small.
Ranked by protein per 100 g
| # | Food | Protein / 100 g |
|---|---|---|
| 1 | Hemp seeds3 tbsp: 9.6 g | 32 g |
| 2 | Pumpkin seeds1 handful: 8.4 g | 30 g |
| 3 | Peanut butter2 tbsp: 8 g | 25 g |
| 4 | Almond butter2 tbsp: 6.7 g | 21 g |
| 5 | Almonds1 handful: 5.9 g | 21 g |
| 6 | Sunflower seeds1 handful: 5.9 g | 21 g |
| 7 | Pistachios1 handful: 5.6 g | 20 g |
| 8 | Cashews1 handful: 5 g | 18 g |
| 9 | Flaxseeds1 tbsp: 1.8 g | 18 g |
| 10 | Sesame seeds1 tbsp: 1.6 g | 18 g |
| 11 | Chia seeds2 tbsp: 4.3 g | 17 g |
| 12 | Tahini1 tbsp: 2.6 g | 17 g |
| 13 | Hazelnuts1 handful: 4.2 g | 15 g |
| 14 | Walnuts1 handful: 4.2 g | 15 g |
| 15 | Brazil nuts1 handful: 3.9 g | 14 g |
| 16 | Pine nuts1 tbsp: 2.1 g | 14 g |
| 17 | Pecans1 handful: 2.6 g | 9.2 g |
| 18 | Macadamia nuts1 handful: 2.2 g | 7.9 g |
More lists
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- High-protein vegetables
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- Protein calculator
FAQ
Which nuts and seeds have the most protein?
Per 100 g, the top nuts and seeds on our chart are hemp seeds (32 g), pumpkin seeds (30 g), peanut butter (25 g).
Which nuts and seeds have the least protein?
Macadamia nuts has the least here, with 7.9 g per 100 g.
How many nuts and seeds are on this list?
18, all ranked by grams of protein per 100 g, with a typical serving for each.
Know your nuts and seeds? Two foods, one guess: higher or lower.
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