Nuts and seeds high in protein

Which nuts and seeds have the most protein per portion?

1. 1
   Hemp seed

   Seeds, hemp seed, hulled · 3 tbsp (30 g)
   9.5g19% DV · 32 g per 100 g · 11 g per 200 calories
2. 2
   Pumpkin seeds

   Pumpkin seeds, NFS · 1 oz, without shell (28 g)
   8.5g17% DV · 30 g per 100 g · 10 g per 200 calories
3. 3
   Seeds, pumpkin and squash seed kernels, roasted, with salt added

   1 oz (28 g)
   8.5g17% DV · 30 g per 100 g · 10 g per 200 calories
4. 4
   Almonds

   Nuts, almonds, blanched · 1 oz (28 g)
   6.1g12% DV · 21 g per 100 g · 7.3 g per 200 calories
5. 5
   Pistachio nuts

   Nuts, pistachio nuts, raw · 1 oz (49 kernels) (28 g)
   5.7g11% DV · 20 g per 100 g · 7.2 g per 200 calories
6. 6
   Sunflower seed kernels

   Seeds, sunflower seed kernels, oil roasted, with salt added · 1 oz (28 g)
   5.7g11% DV · 20 g per 100 g · 6.8 g per 200 calories
7. 7
   Nuts, mixed nuts, oil roasted, with peanuts, with salt added

   1 oz (28 g)
   5.7g11% DV · 20 g per 100 g · 6.6 g per 200 calories
8. 8
   Sunflower seeds

   Sunflower seeds, plain, unsalted · 1 oz, without shell (28 g)
   5.5g11% DV · 19 g per 100 g · 6.6 g per 200 calories
9. 9
   Cashew nuts

   Nuts, cashew nuts, raw · 1 oz (28 g)
   5.2g10% DV · 18 g per 100 g · 6.6 g per 200 calories
10. 10
    Sesame butter

    Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) · 1 oz (28 g)
    5.1g10% DV · 18 g per 100 g · 5.9 g per 200 calories
11. 11
    Cashew butter

    Nuts, cashew butter, plain, without salt added · 1 oz (28 g)
    5.0g10% DV · 18 g per 100 g · 6.0 g per 200 calories
12. 12
    Sunflower seed butter

    Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) · 1 oz (28 g)
    4.9g10% DV · 17 g per 100 g · 5.6 g per 200 calories
13. 13
    Sesame seed kernels

    Seeds, sesame seed kernels, toasted, with salt added (decorticated) · 1 oz (28 g)
    4.8g10% DV · 17 g per 100 g · 6.0 g per 200 calories
14. 14
    Sesame seeds

    Seeds, sesame seeds, whole, roasted and toasted · 1 oz (28 g)
    4.8g10% DV · 17 g per 100 g · 6.0 g per 200 calories
15. 15
    Walnuts

    Nuts, walnuts, english · 1 oz (14 halves) (28 g)
    4.3g9% DV · 15 g per 100 g · 4.7 g per 200 calories
16. 16
    Hazelnuts

    Nuts, hazelnuts or filberts · 1 oz (21 whole kernels) (28 g)
    4.2g8% DV · 15 g per 100 g · 4.8 g per 200 calories
17. 17
    Almond butter

    Nuts, almond butter, plain, without salt added · 1 tbsp (16 g)
    3.4g7% DV · 21 g per 100 g · 6.8 g per 200 calories
18. 18
    Cottonseed kernels

    Seeds, cottonseed kernels, roasted (glandless) · 1 tbsp (10 g)
    3.3g7% DV · 33 g per 100 g · 13 g per 200 calories
19. 19
    Pecans

    Nuts, pecans, oil roasted, with salt added · 1 oz (15 halves) (28 g)
    2.6g5% DV · 9.2 g per 100 g · 2.6 g per 200 calories
20. 20
    Almond paste

    Nuts, almond paste · 1 oz (28 g)
    2.6g5% DV · 9.0 g per 100 g · 3.9 g per 200 calories
21. 21
    Macadamia nuts

    Nuts, macadamia nuts, raw · 1 oz (10-12 kernels) (28 g)
    2.2g4% DV · 7.9 g per 100 g · 2.2 g per 200 calories
22. 22
    Breadfruit seeds

    Seeds, breadfruit seeds, raw · 1 oz (28 g)
    2.1g4% DV · 7.4 g per 100 g · 7.7 g per 200 calories
23. 23
    Flaxseed

    Seeds, flaxseed · 1 tbsp, whole (10 g)
    1.9g4% DV · 18 g per 100 g · 6.8 g per 200 calories
24. 24
    Acorns

    Nuts, acorns, raw · 1 oz (28 g)
    1.7g3% DV · 6.2 g per 100 g · 3.2 g per 200 calories
25. 25
    Breadnut tree seeds

    Seeds, breadnut tree seeds, raw · 1 oz (8-14 seeds) (28 g)
    1.7g3% DV · 6.0 g per 100 g · 5.5 g per 200 calories
26. 26
    Coconut meat

    Nuts, coconut meat, raw · 1 piece (2" x 2" x 1/2") (45 g)
    1.5g3% DV · 3.3 g per 100 g · 1.9 g per 200 calories
27. 27
    Chestnuts

    Nuts, chestnuts, chinese, roasted · 1 oz (28 g)
    1.3g3% DV · 4.5 g per 100 g · 3.7 g per 200 calories
28. 28
    Ginkgo nuts

    Nuts, ginkgo nuts, raw · 1 oz (28 g)
    1.2g2% DV · 4.3 g per 100 g · 4.7 g per 200 calories
29. 29
    Lotus seeds

    Seeds, lotus seeds, raw · 1 oz (28 g)
    1.2g2% DV · 4.1 g per 100 g · 9.3 g per 200 calories
30. 30
    Coconut cream

    Nuts, coconut cream, raw (liquid expressed from grated meat) · 1 tbsp (15 g)
    0.5g1% DV · 3.6 g per 100 g · 2.2 g per 200 calories
31. 31
    Coconut milk

    Nuts, coconut milk, raw (liquid expressed from grated meat and water) · 1 tbsp (15 g)
    0.3g1% DV · 2.3 g per 100 g · 2.0 g per 200 calories
32. 32
    Coconut water

    Nuts, coconut water (liquid from coconuts) · 1 tbsp (15 g)
    0.1g0% DV · 0.7 g per 100 g · 7.6 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead: