Seeds tend to fly under the radar when it comes to hitting your daily protein targets, especially in comparison to animal protein, like meat or poultry. But the true show stealer is pumpkin seeds, which boast about 9 grams of protein per ounce — more than most nuts or grains or even beans. As a nutrition professional, I’ve seen clients elevate their health goals by sprinkling raw or roasted seeds on top of salads, trail mixes, or yogurt. Unlike many sources of plant protein, though, seeds also deliver healthy fats, fiber, and essential vitamins, such as zinc and iron — a trifecta for muscle repair, hormone balance, and digestion.
The 2020–25 Dietary Guidelines for Americans promote the idea of balancing macronutrients — protein, carbs, and fat — by age and sex and by daily calories. Animal foods contain all the essential amino acids, and while there are gaps in the profiles of plant proteins (seeds can help fill them in combination with lentils or vegetables), they are also generally less bioavailable. Kathleen Benson, RD, who runs Top Nutrition Coaching, explains that seeds’ micronutrients, such as magnesium, also support the immune system and skin health. My own forays in the kitchen — such as pulverizing hemp seeds into smoothies — demonstrate how readily they contribute to recipes without undermining flavors. Just keep in mind that even all the incomplete proteins are stars of a well-designed diet focused on your kidney health and blood sugar needs.
What Are Nuts?
Consider nuts nature’s healthy gift — edible kernels packed in a hard shell, available in an infinite variety of shapes and sizes. And while they’re loaded with protein, healthy fats, fiber, and micronutrients, they’re not all alike. For instance, candied nuts at a baseball game are not one and the same with raw almonds thrown into a trail mix or diet plan. As a nutrition coach, I’ve witnessed clients crush goals simply by replacing sugary treats with healthier options, such as walnuts or pumpkin seeds — a staple for a clean bulk workout and inserting flavor in meals. Plain nuts do not need to be a haven of chocolate, yet they offer diverse macronutrients to meet your nutritional profile requirements. But here’s where it gets interesting: those highest protein nuts, e.g, almonds (6g/ounce), still pale in comparison to the seeds, e.g, hemp (10g/ounce). Whether you’re noshing on the run or refueling after exercise, knowing this distinction allows you to choose healthy sources that fit your way of eating.
Nuts Vs Seeds: What’s the Difference?
Nuts and seeds are frequently mistaken for one another, but they have important differences. Nuts are seeds with a hard shell that doesn’t open, whereas seeds like pumpkin or hemp lack this outer layer. Both are nutrient-dense foods that contain protein, healthy fats, and vitamins, but seeds tend to have the upper hand when it comes to protein content. Hemp seeds: 10g of protein per ounce; almonds 6g, making seeds a sought-after option for athletes and health enthusiasts trying to hit their protein goals.
Protein Content:
- Hemp, pumpkin, and chia seeds are all loaded with protein, with hemp having the most at 10g of protein per ounce.
- Nuts, e.g, almonds and walnuts, are lower in protein but high in healthy fats.
Nutritional Benefits:
- Seeds contain high-fiber material, which helps in digestion and is beneficial for gut health.
- Nuts such as walnuts are rich in omega-3 fatty acids, which promote heart and brain health.
Versatility:
- Both can be consumed raw, roasted, or mixed into meals such as salads, smoothies and trail mixes.
- Trail mixes containing nuts and seeds are an energy-packed, nutrient-dense snack.
Athlete-Friendly:
- Whereas nuts supply lasting energy from fats, seeds are great for hitting protein macros.
If we focus on the protein-richest seeds, the winner is hemp seeds. In addition to being delicious, their high protein content, along with their easy to be accommodated into most diets, make them an ideal protein food. Whether you’re snacking on trail mix or scattering seeds over a salt, nuts and, is perfect partners for a nutrient-diet.
Are Nuts High in Protein?
Although not the star protein source like the one-fold chicken breast (a staple high-protein, low-fat choice of many), nuts still offer their fair share of protein to add to your daily intake. Consider them a supporting player: almonds deliver 6g of protein per ounce but don’t hold a candle to seeds like hemp. As a nutrition coach, I’ve worked with vegetarians to build high-protein meals using whole grains or beans alongside nuts — because most nuts do not have all nine essential amino acids needed for complete protein. For instance, spreading nut butter on entire wonderful bread supplies muscle-friendly fuel. 3) It’s most important to get your daily total (nuts add flavour and crunch and balance your nutrition profile). Just don’t depend on them alone if you’re trying to fuel muscles or nail down focused fitness goals — pair them with other high-protein foods to get inside-out results.
List of Highest Protein Seeds
Wondering what seeds are the most protein-packed? So, let’s dive into the best protein-rich seeds and where they fall in your diet!
1. Hemp Seeds
Of all the seeds, hemp seeds are top when it comes to protein. These seeds, which come from the Cannabis sativa plant, do not contain enough THC to produce intoxication and are completely safe to eat. Hemp seeds (or hemp hearts) are a versatile addition to any diet, with their nutty flavor and soft texture.
Protein Content:
- A 3-tablespoon serving delivers 9g of plant-based protein, making hemp seeds among the most protein-rich seeds out there.
Healthy Fats:
- Hemp seeds are rich in both omega-6 (linoleic acid) and omega-3 (alpha-linolenic acid) fatty acids, making them heart-protective and anti-inflammatory.
Vitamins and Minerals:
- Hemp seeds are eminently rich in crucial minerals (magnesium, iron, and zinc), which increase immunity and general health.
Health Benefits:
- Their anti-inflammatory properties and omega-3 content support brain health and reduce chronic diseases
- Though low in fiber, they are a nutrient-dense addition to meals.
Versatility:
- Add them to salads, oatmeal, or yogurt; mix them into smoothies; or put them in plant-based recipes like burgers and dressings.
- A Peanut Butter & Hemp Banana spread for a protein pick-me-up.
Nutritional Value of Hemp Seeds: Hemp seeds are a powerhouse of nutrients and contain a balanced percentage of protein, healthy fats, and other essential vitamins. Whether you want to increase your protein intake or want to add a nutrient-dense ingredient to your dishes, hemp seeds stand out as an option.
2. Pumpkin Seeds
They are a tasty and nutrient-dense choice. When looking for which seeds are highest in protein, pumpkin seeds are a top contender. They pack 8g of protein per ounce, which is almost double that of many common snacks, making them a natural for the health-minded individual.
Protein Content:
- One ounce of pumpkin seeds provides 8g of protein, making them a high-protein snack or addition to a meal.
Healthy Fats and Minerals:
- High in monounsaturated fats, omega-6 fats, magnesium, phosphorus, and zinc, they support heart health, bladder health, and overall health.
Health Benefits:
- They have high levels of tryptophan and magnesium to help sleep and energy levels.
- The antioxidants like selenium and phosphorus present in Arbi are known to fight inflammation and reduce the risk of chronic diseases such as diabetes, heart disease, and cancer.
Versatility:
- Eat them raw in trail mixes, roasted for a crunchy topping, or as an ingredient in foods like pumpkin granola or one-pan meals.
- Roasting them makes them nutty and crunchy.
Additional Benefits:
- Research has indicated it might lower breast cancer risk and help urinary health.
Here are other health benefits of pumpkin seeds as an excellent source to add to your protein intake. Whether added to salads or baked into dishes, they’re a flexible ingredient for any diet.
3. Sunflower Seeds
Sunflower seeds may be pint-sized powerhouses, but with 6 grams of plant-based protein per ounce, they’re a sneaky winner. I’ve thrown them raw into my kale and Brussels sprout salad for years — their nut-free alternative crunch trumps croutons! Chock-full of healthy fats, such as monounsaturated fats, they fight both high cholesterol and high blood pressure, reducing the risk of cardiovascular disease (research 7,8). MacLeod extols them as a tasty source of nutrients, vitamins, and minerals, and I’ve added them to oatmeal, yogurt, and even blended sunflower butter (a genius swap for peanut butter or almond butter). On busier days, I batch-make Apricot-Sunflower Granola Bars, a quick treat that’s become my kids’ favorite upgrade to ordinary trail mix. Roasted? They’re next-level as a topping or straight from the jar.
4. Flax Seeds
Although flax seeds are not necessarily the highest in protein per seed, their nutritional composition is commendable. These tiny seeds, considered some of the first cultivated crops, provide 5g of protein and a phenomenal 8g of fiber per ounce — creating a powerhouse for the health-conscious.
Protein and Fiber Content:
- Flax seeds are high in protein (5g) and fiber (8g) per ounce, aiding in muscle repair and digestion.
Healthy Fats:
- They are an excellent source of alpha-linolenic acid, or ALA, an essential omega-3 fatty acid that supports cardiac health and dampens inflammation.
Health Benefits:
- Flax seeds are associated with heart health, lower risk of heart disease, and better control of type 2 diabetes.
- They are very high in fiber, which aids digestion and helps regulate blood sugar levels.
Versatility:
- Add ground flax seeds to smoothies, mix them into overnight oats, or use them as an egg replacement in vegan baking.
- Use them in homemade veggie burgers and baked goods or on top of bowls and salads.
Storage and Use:
- Convenient to store, flax seeds — which come in golden and brown types — are a pantry stalwart for easy, nutritious meals.
Flax seeds are a zombie superhero with a special mix of shut and sturdy fat, protein, and fiber. Whether mixed into smoothies, baked goods, or savory dishes, they’re a versatile and healthful ingredient for any diet.
5. Poppy Seeds
Don’t sleep on poppy seeds — these small, round, black seeds native to the poppy plant have been used as a natural health remedy for centuries, sprinkled across dishes around the globe. Although they contain moderate amounts of protein, their true magic is that they are high in fiber and particularly rich in manganese, which is a trace mineral that plays a role in connective tissue formation, bone health, and decreasing blood-clotting factors (13). I’ve brought them into lemon poppy seed muffins for years — their crunch raises bagels, bread, and baked goods. Cold-pressed into poppyseed oil, they’re low in protein but particularly high in fat in omega-6 and omega-9, excellent blended into salad dressings or drizzled over roasted vegetables.
6. Sesame Seeds
Sassemines are not the richest in protein among seeds, but with 15% protein content and a better quality nutrient profile, they top the list. Available in white, black, and yellow varieties, these tiny seeds are a versatile, health-boosting addition to any diet.
Protein Content:
- Sesame seeds are 15% protein; therefore, they are a good source of plant-based protein.
Healthy Fats:
- Rich in polyunsaturated (41%) and monounsaturated (39%) fats, they promote heart health and inhibit inflammation.
Health Benefits:
- Their antioxidant and anti-inflammatory effects reduce risk factors for heart disease, including high LDL cholesterol and triglyceride levels.
- They also encourage better gut bacteria and, therefore, improve digestive health.
Versatility:
- Add whole sesame seeds to salads, bowls, or sushi rolls for a crunchy element.
- Grind them into tahini, a paste made for hummus, dressings, or spreads.
Nutrient Density:
- Sesame seeds are a vitamin- and mineral-rich food that works well in many meals and also delivers nutrition and flavor.
Sesame seeds are a small but powerful food source that can increase protein intake and improve health. Used whole or in the form of tahini, they’re an essential in any kitchen.
7. Chia Seeds
Chia seeds are one of the highest nutritional seeds, which provide a wonderful ratio of protein and omega-3 fatty acids along with the highest fiber seeds. loaded with micronutrients, including magnesium, phosphorus, calcium, and B vitamins, they also contain phytonutrients and antioxidant compounds like chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which can alleviate inflammation. I personally enjoy making creamy chia seeds pudding with soaked chia seeds or mixing them into high-protein overnight oats and yogurt parfait. I’m not sure if I’ve mentioned it, but I blend ground chia seeds into my smoothie for a quick boost — that is, a natural way to enhance texture and nutrition with very little effort.
8. Peanuts
While they’re technically a legume, peanuts are usually lumped together with nuts and seeds because they share a similar nutrient profile and health benefits. Offering 7g of protein per ounce, it is one of the best plant-based protein sources compared to commonly consumed foods.
Protein Content:
- Peanuts are a top source of plant-based protein, providing 7g of protein in a 1 oz serving.
Vitamins and Minerals:
- Peanuts are rich in biotin, which aids in converting food into usable energy, thus metabolizing it to keep us active.
Health Benefits:
- Research indicates peanuts help cholesterol levels, triglyceride levels, and blood pressure for overall heart health.
- They are a smart addition to a balanced diet due to their nutrient density.
Versatility:
- Add crunch and protein to dishes like Spicy Cucumber Salad with Cilantro & Peanuts.
- Snack on them with peanut butter slathered on bananas or toast for a quick energy boost.
Nutritional Value:
- A good source of healthy fats, vitamins, and minerals, peanuts make a versatile, nutrient-packed addition to meals and snacks.
Peanuts are a low-key (and tasty) way to supplement your protein intake while benefiting from a host of health benefits. Whether they are Freshly picked, straight from the pod, or used in recipes, they’re essential for every diet.
9. Almonds
Typically lumped in with nuts, almonds are actually seeds and a good protein source, providing 6g of protein for every ounce. Rich in antioxidants, healthy fats, and vitamins, they are a versatile and nourishing part of any diet.
Protein Content:
- One grabbed a handful of nuts, like almonds (6g protein/ounce), as a healthy, plant-based protein choice.
Vitamins and Antioxidants:
- Almonds are high in vitamin E and antioxidants, which help protect against oxidative stress, implicated in aging, heart disease, and cancer.
- Most antioxidants are in the brown skin of almonds, so it’s better to eat them with the skin.
Health Benefits:
- Their nutrient-dense heart-healthy fats contribute to cardiovascular health and have a great healthy inflammatory balancing effect.
- Almonds are a great, balanced snack when eaten alongside fruit or raw.
Versatility:
- Toss slivered almonds into salads for crunch, or use almond flour when you’re baking, for protein-rich goodies like Almond Flour Cake.
Nutritional Value:
- Almonds are a nutrient-dense snack and add to meals, high in plant compounds, healthy fats, and vitamins.
You may have heard that almonds are rich in protein, making them an easy way to add more nutrients to your diet. Raw, baked, or thrown into a dish, they’re essential in any diet.
10. Pistachios
Although often mistaken for nuts, these are really seeds and an excellent source of protein. With 6g of protein per serving, roughly the amount in an egg, they’re also at a far better protein: amino acid ratio, the integral building blocks of proteins that support functions throughout the body.
Protein Content:
- Pistachios offer 6g of protein per serving, making them a powerful plant-based protein option.
Vitamins and Antioxidants:
- Packed with antioxidants, pistachios protect against age-related macular degeneration and damage caused by blue light, promoting ocular well-being.
Health Benefits:
- They provide vital amino acids to help repair muscle and you in general.
- Pistachios also contain escape antioxidants that can reduce oxidative stress and inflammation.
Versatility:
- Blend pistachios into creamy nut butter and use to spread on toast, apples, or crackers.
- Snack on them as a crunchy topping for dishes like Roasted Pistachio-Crusted Salmon with Broccoli.
Nutritional Value:
- Pistachios boast healthy fats, vitamins, and minerals—making them a nutrient-dense snack or meal addition.
Pistachios are a tasty, adaptable way to increase your protein intake while also deriving distinctive health benefits. Whether eaten as snacks or added to meals, they’re an exciting and nutritious selection.
11. Cashews
Though often classified as nuts, cashews are actually seeds, and they’re a high-protein choice, delivering 5g of protein in each ounce. Storing a wealth of vitamins, minerals, and healthy fats, they make a versatile and nutritious addition to all diets.
Protein Content:
- Cashews are a very good plant protein source, coming in at 5g per ounce
Vitamins and Minerals:
- High in copper (a quarter cup serving delivers 80% of the Daily Value), which supports immunity, red blood cell production, and the health of connective tissue.
- Antioxidants protect cells from damage and reduce the risk of chronic diseases.
Health Benefits:
- Cashew helps in preventing osteoporosis by promoting bone health and reducing the chances of weak and brittle bones
- Their healthy fats and fiber are good for the heart and keep you feeling full.
Versatility:
- Snack on them with plain yogurt and fruit for an extra hit of antioxidants.
- Incorporate them into dishes like Garlic Cashew Chicken Casserole for a creamy, nutrient-rich dinner.
Nutritional Value:
o Cashews are full of vitamins, minerals, and healthy fats, making them an excellent nutrient-dense option between meals or for meals.
Cashews are a creamy and multi-functional way to increase your protein intake while enjoying a host of health benefits. Whether enjoyed on their own or mixed into other foods, they’re essential for any diet.
12. Flaxseeds
One of the earliest farmed crops, flaxseeds are a nutritional powerhouse high in healthy fats, protein, and fiber. They are a versatile, health-boosting addition to any diet, as they contain 5g of protein and 8g of fiber per ounce.
Protein Content:
- At 5g protein per ounce, flaxseeds are a good plant-based protein source.
Healthy Fats and Fiber:
- Packed with alpha-linolenic acid (ALA), an essential omega-3 fatty acid, they are heart-healthy and anti-inflammatory.
- Their high fiber content supports digestive health, and they help regulate blood sugar levels.
Health Benefits:
- Flaxseeds are associated with heart health, heart disease prophylaxis, and type 2 diabetes management.
- Their powerful antioxidants and nutrients support overall wellness and fight against oxidative stress.
Versatility:
- Toss whole or ground flaxseeds into smoothies, bowls, homemade veggie burgers, or overnight oats.
- Use flax eggs (ground flaxseeds combined with water) as a vegan substitute when baking.
Nutritional Value:
- Available as golden or brown seeds, flaxseeds are easy to stow, versatile, and excellent for making nutrient-dense meals and desserts, such as Blueberry-Oat Scones with Flaxseeds.
Flaxseeds are an easy and effective way to help you increase your protein and fiber intake, not to mention they have a lot of other health benefits as well. Whether sprinkled over meals or incorporated into baking, they’re indispensable to any diet.
13. Hazelnuts
Within this group, Hazelnuts (or filberts) pack a great punch – providing you with 4g of protein per ounce, in addition to their wonderful, rich flavor. Their subtly sweet and buttery flavor makes them versatile for both sweet and savory dishes.
Protein Content:
- Hazelnuts: 4g protein per ounce — good plant-based protein choice
Healthy Fats and Nutrients:
- Their benefits are: Deliciously high in blood-pressure-lowering monounsaturated fats, these foods aid in combating LDL cholesterol, raise HDL cholesterol levels, and lower the risk of heart disease.
- Packed with vitamins and minerals, hazelnuts support overall wellness.
Health Benefits:
- Research suggests that hazelnuts promote heart health by regulating cholesterol levels and fighting inflammation.
- They contain antioxidants and healthy fats, both of which help promote long-term cardiovascular health.
Versatility:
- Combine hazelnuts with chocolate protein powder and cocoa to make a spread similar to Nutella at home.
- Throw them into salads, as in a Brussels sprout salad, or add them to baked goods for cozy treats, like in Cranberry Hazelnut Crumble.
Nutritional Value:
- The unique, mild flavor and texture of hazelnuts give meals and snacks a great nutty kick while adding protein and nutrients to the diet.
- Packed with protein and nutrients, hazelnuts are a heart-healthy and taste-tempting addition to your diet. Whether they are in spreads, salads, or baked goods, they are a versatile and nutritious option.
14. Walnuts
Walnuts are nutrient-rich nuts and give you 4 grams of protein per ounce, in addition to healthy fats and other nutrients. A 2020 study published in Nutrients emphasizes their high omega-3 fatty acid content, namely alpha-linolenic acid (ALA), which is beneficial to the heart ( 1 ). These antioxidant and anti-inflammatory traits also enhance cognitive function and, per observational studies, can reduce the risk of heart disease. I enjoy a cozy bowl of Baked Oatmeal with Banana, Raisins, & Walnuts to start a cold day—it’s a delectable high-protein breakfast recipe to kick your morning right. Their fatty texture and rich mouthfeel also lend themselves well to ground meats, adding flavor and protein to meat-based dishes.
15. Pine nuts
Pine nuts may not technically be nuts, but they’re seeds that are rich in unsaturated fats that animal studies suggest lower risk factors for heart disease. It contains one and other fatty acids that have anti-inflammatory effects, according to a Trusted Source, and may even fight cancer. Tossing toasted pine nuts on top of salads, grain bowls, or vegetables is one of my favorite toppings for an extra crunch and protein boost. Toasting them is easy: Cook them in a skillet over medium heat for a minute or two, until they smell good.
16. Brazil nuts
Brazil nuts, the largest nuts in a bowl of mixed nuts, are actually seeds from a rainforest tree. They are high in protein, healthy fats, fiber, and a variety of micronutrients, and they are one of the best dietary sources of selenium, a vital mineral that promotes thyroid function and helps protect against infection, according to an article in the Trusted Source. One nut supplies 175% of the DV for selenium, plus 5g of protein. I like to combine them with other nuts, seeds, dried mango, and chunks of dark chocolate to make a protein-packed trail mix that’s great for snacking, especially for anyone who’s pregnant or nursing.