Top Nuts High in Protein
About Nuts and Protein
Most nuts are fairly low in protein, but some contain more than others.Some of the highest protein nuts include hemp seeds, almonds, pistachio, pumpkin seeds, flaxseeds, cashews, sesame seeds, chia seeds, lotus seeds and walnut. Other protein rich nuts are hazelnut, brazil nut, pine nut, pili nut, pecan, coconut cream, coconut and chestnut.
We calculated the top nuts for protein by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 18 nuts highest in protein.
Hemp Seeds
In 1 cup, hemp seed
has
50g of
protein, or about
100% of daily values for women and
94% for men.
| Protein | |
|---|---|
|
50g in 1 cup (160g) |
11g in
200 Calories (36g) |
|
100%
94%
|
23%
21%
|
Complete nutrition for Hemp Seeds
Almonds
1 cup of almond
contains
30g of
protein, or about
60% of daily values for women and
56% for men.
| Protein | |
|---|---|
|
30g in 1 cup (143g) |
7.3g in
200 Calories (35g) |
|
60%
56%
|
15%
14%
|
Complete nutrition for Almonds
Pistachio
In 1 cup, pistachio
has
26g of
protein, or about
52% of daily values for women and
48% for men.
| Protein | |
|---|---|
|
26g in 1 cup (123g) |
7.4g in
200 Calories (35g) |
|
52%
48%
|
15%
14%
|
Complete nutrition for Pistachio
Pumpkin Seeds
1 cup of pumpkin seed
contains
12g of
protein, or about
24% of daily values for women and
22% for men.
| Protein | |
|---|---|
|
12g in 1 cup (64g) |
8.3g in
200 Calories (45g) |
|
24%
22%
|
17%
15%
|
Complete nutrition for Pumpkin Seeds
Flaxseeds
In 1 cup, flaxseed
has
31g of
protein, or about
61% of daily values for women and
57% for men.
| Protein | |
|---|---|
|
31g in 1 cup (168g) |
6.9g in
200 Calories (37g) |
|
61%
57%
|
14%
13%
|
Complete nutrition for Flaxseeds
Cashews
1 ounce of cashew
contains
5.2g of
protein, or about
10% for adults.
| Protein | |
|---|---|
|
5.2g in 1 ounce (28.35g) |
6.6g in
200 Calories (36g) |
|
10%
10%
|
13%
12%
|
Complete nutrition for Cashews
Sesame Seeds
In 1 tablespoon, sesame seed
has
1.6g of
protein, or about
3% for adults.
| Protein | |
|---|---|
|
1.6g in 1 tablespoon (9.45g) |
6g in
200 Calories (35g) |
|
3%
3%
|
12%
11%
|
Complete nutrition for Sesame Seeds
Chia Seeds (dried)
1 ounce of chia seed
contains
4.7g of
protein, or about
9% for adults.
| Protein | |
|---|---|
|
4.7g in 1 ounce (28.35g) |
6.8g in
200 Calories (41g) |
|
9%
9%
|
14%
13%
|
Complete nutrition for Chia Seeds
Lotus Seeds (dried)
In 1 cup, lotus seed
has
4.9g of
protein, or about
10% of daily values for women and
9% for men.
| Protein | |
|---|---|
|
4.9g in 1 cup (32g) |
9.3g in
200 Calories (60g) |
|
10%
9%
|
19%
17%
|
Complete nutrition for Lotus Seeds
Walnut
1 cup of walnut
contains
18g of
protein, or about
36% of daily values for women and
33% for men.
| Protein | |
|---|---|
|
18g in 1 cup (117g) |
4.7g in
200 Calories (31g) |
|
36%
33%
|
9%
9%
|
Complete nutrition for Walnut
Hazelnut
In 1 cup, hazelnut
has
34g of
protein, or about
68% of daily values for women and
63% for men.
| Protein | |
|---|---|
|
34g in 1 cup (226.8g) |
4.7g in
200 Calories (31g) |
|
68%
63%
|
9%
9%
|
Complete nutrition for Hazelnut
Brazil Nut (dried)
1 cup of brazil nut
contains
19g of
protein, or about
38% of daily values for women and
35% for men.
| Protein | |
|---|---|
|
19g in 1 cup (133g) |
4.3g in
200 Calories (30g) |
|
38%
35%
|
9%
8%
|
Complete nutrition for Brazil Nut
Pine Nut (dried)
In 1 cup, pine nut
has
18g of
protein, or about
37% of daily values for women and
34% for men.
| Protein | |
|---|---|
|
18g in 1 cup (135g) |
4.1g in
200 Calories (30g) |
|
37%
34%
|
8%
8%
|
Complete nutrition for Pine Nut
Pili Nut (dried)
1 cup of pili nut
contains
13g of
protein, or about
26% of daily values for women and
24% for men.
| Protein | |
|---|---|
|
13g in 1 cup (120g) |
3g in
200 Calories (28g) |
|
26%
24%
|
6%
6%
|
Complete nutrition for Pili Nut
Pecan
In 1 cup, pecan
has
10g of
protein, or about
20% of daily values for women and
19% for men.
| Protein | |
|---|---|
|
10g in 1 cup (109g) |
2.7g in
200 Calories (29g) |
|
20%
19%
|
5%
5%
|
Complete nutrition for Pecan
Coconut Cream
1 cup of coconut cream
contains
8.7g of
protein, or about
17% of daily values for women and
16% for men.
| Protein | |
|---|---|
|
8.7g in 1 cup (240g) |
2.2g in
200 Calories (61g) |
|
17%
16%
|
4%
4%
|
Complete nutrition for Coconut Cream
Coconut
In 1 cup, coconut
has
2.7g of
protein, or about
5% for adults.
| Protein | |
|---|---|
|
2.7g in 1 cup (80g) |
1.9g in
200 Calories (56g) |
|
5%
5%
|
4%
3%
|
Complete nutrition for Coconut
Chestnut
1 cup of chestnut
contains
4.5g of
protein, or about
9% of daily values for women and
8% for men.
| Protein | |
|---|---|
|
4.5g in 1 cup (143g) |
2.6g in
200 Calories (82g) |
|
9%
8%
|
5%
5%
|
Complete nutrition for Chestnut