Nuts and seeds high in protein (per serving)
12 nuts and seeds ranked by protein per common serving, from USDA FoodData Central. Seeds, hemp seed leads with 8.9 g per 1 oz (18% of the Daily Value), followed by Seeds, pumpkin and squash seed kernels (8.5 g) and Nuts, walnuts (6.8 g).
Top 10 at a glance
Top 10 nuts and seeds highest in protein
- Seeds, hemp seed (hulled)1 oz (28 g) · 157 kcal8.9 g18% DV
- Seeds, pumpkin and squash seed kernels (dried)1 oz (28 g) · 158 kcal8.5 g17% DV
- Nuts, walnuts (black, dried)1 oz (28 g) · 175 kcal6.8 g14% DV
- Nuts, almond butter (plain, without salt added)2 tbsp (32 g) · 196 kcal6.7 g13% DV
- Nuts, almonds1 oz (23 whole kernels) (28 g) · 164 kcal6.1 g12% DV
- Nuts, pistachio nuts (dry roasted, without salt added)1 oz (49 kernels) (28 g) · 162 kcal6 g12% DV
- Seeds, sesame seed kernels (dried (decorticated))1 oz (28 g) · 179 kcal5.8 g12% DV
- Seeds, sunflower seed kernels (oil roasted, without salt)1 oz (28 g) · 168 kcal5.7 g11% DV
- Nuts, mixed nuts (oil roasted, with peanuts, without salt added)1 oz (28 g) · 172 kcal5.7 g11% DV
- Nuts, cashew butter (plain, without salt added)2 tbsp (32 g) · 188 kcal5.6 g11% DV
All 12 nuts and seeds ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 50 g.
| # | Food | Serving | Protein (g) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Seeds, hemp seed (hulled) | 1 oz (28 g) | 8.9 | 31.6 | 157 | |
| 2 | Seeds, pumpkin and squash seed kernels (dried) | 1 oz (28 g) | 8.5 | 29.9 | 158 | |
| 3 | Nuts, walnuts (black, dried) | 1 oz (28 g) | 6.8 | 24.1 | 175 | |
| 4 | Nuts, almond butter (plain, without salt added) | 2 tbsp (32 g) | 6.7 | 20.8 | 196 | |
| 5 | Nuts, almonds | 1 oz (23 whole kernels) (28 g) | 6.1 | 21.5 | 164 | |
| 6 | Nuts, pistachio nuts (dry roasted, without salt added) | 1 oz (49 kernels) (28 g) | 6 | 21.1 | 162 | |
| 7 | Seeds, sesame seed kernels (dried (decorticated)) | 1 oz (28 g) | 5.8 | 20.4 | 179 | |
| 8 | Seeds, sunflower seed kernels (oil roasted, without salt) | 1 oz (28 g) | 5.7 | 20.1 | 168 | |
| 9 | Nuts, mixed nuts (oil roasted, with peanuts, without salt added) | 1 oz (28 g) | 5.7 | 20 | 172 | |
| 10 | Nuts, cashew butter (plain, without salt added) | 2 tbsp (32 g) | 5.6 | 17.6 | 188 | |
| 11 | Seeds, sunflower seed butter (without salt) | 2 tbsp (32 g) | 5.5 | 17.3 | 197 | |
| 12 | Seeds, sesame butter (tahini, from raw and stone ground kernels) | 2 tbsp (30 g) | 5.3 | 17.8 | 171 |
Protein in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for protein is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in protein?
Among nuts and seeds in the USDA database, Seeds, hemp seed (hulled) has the most protein per serving: 8.9 g per 1 oz (18% of the Daily Value). Per 100 g it contains 31.6 g.
How much protein do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 50 g of protein for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in protein?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 0 of the 12 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in fiber
- All foods high in protein
- Fruits high in protein
- Vegetables high in protein
- Legumes high in protein
- Grains high in protein
- Fish and seafood high in protein
- Meat and poultry high in protein
- Dairy and eggs high in protein
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.