Food rankings
High-protein nuts and seeds
The 13 nuts and seeds in our database ranked from most to least protein per 100 g, plus what a handful or a spoonful really provides: the typical serving.
- Prepared by
- Alex Gonzalez
- Last updated
- Sources
- 1 primary
- Data
- USDA FoodData Central
No clinical review. No advertising from drug companies and no affiliate links.How we work
How this list is built
Every nut, seed, and nut butter in our database is included, peanuts too: they are legumes but are eaten like nuts. The main table ranks them by grams of protein per 100 g; when two tie, protein per 100 kcal decides.
Nobody eats 100 g of seeds at once: the second table ranks by the protein in a typical serving (a handful of nuts, a spoonful of seeds) and shows its calories next to it.
Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.
The 13 nuts and seeds ranked by protein per 100 g
13 nuts and seeds ranked by protein per 100 g, highest first.
- Pumpkin seeds (pepitas)Protein: 29.8g/100 g
- PeanutsProtein: 25.8g/100 g
- Dry-roasted peanutsProtein: 24.4g/100 g
- Peanut butterProtein: 22.2g/100 g
- AlmondsProtein: 21.2g/100 g
- PistachiosProtein: 20.2g/100 g
- Sunflower seedsProtein: 19.3g/100 g
- FlaxseedsProtein: 18.3g/100 g
- CashewsProtein: 18.2g/100 g
- Sesame seedsProtein: 17.7g/100 g
- Chia seedsProtein: 16.5g/100 g
- WalnutsProtein: 15.2g/100 g
- HazelnutsProtein: 15g/100 g
Most protein per typical serving
13 nuts and seeds ranked by the protein in a typical serving.
- Pumpkin seeds (pepitas)Protein: 7.5g per serving
- Dry-roasted peanutsProtein: 7.3g per serving
- PeanutsProtein: 6.5g per serving
- AlmondsProtein: 5.3g per serving
- PistachiosProtein: 5.1g per serving
- Sunflower seedsProtein: 4.8g per serving
- CashewsProtein: 4.6g per serving
- WalnutsProtein: 3.8g per serving
- HazelnutsProtein: 3.8g per serving
- Peanut butterProtein: 3.6g per serving
- Chia seedsProtein: 2.5g per serving
- FlaxseedsProtein: 1.8g per serving
- Sesame seedsProtein: 1.6g per serving
How to use this list
Nuts and seeds pack a lot of energy and fat into a small volume. On a GLP-1 medication they can help add calories and some protein when you eat very little, but they do not replace a main protein source.
Fatty foods can make nausea worse for some people. If that happens to you, try small amounts, for example sprinkled on yogurt, instead of a large handful.
For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Filling Snacks on Ozempic, Wegovy or Zepbound: 25 Ideas With Protein or Fiber.
Related tool
To compare every nut and seed by protein, fiber, or calories, use the filling foods finder, already filtered to this category.
Other food rankings
Protein
- High-protein foods
- High-protein plant foods
- High-protein fruits
- High-protein vegetables
- High-protein legumes
- High-protein fermented foods
Fiber
Calories and macros
- Most filling foods per calorie
- Low-calorie foods
- High-carb foods
- Low-carb foods
- Low-fat foods
- Low-sugar foods
Micronutrients and fats
- Iron-rich foods
- Potassium-rich foods
- Magnesium-rich foods
- Calcium-rich foods
- Vitamin B12 foods
- Omega-3 foods
- Healthy fat foods
Tolerance and snacks
You can also browse the table of all foods or the side-by-side food comparisons.
Sources
Databases and studies behind the data in this list, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .