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, walnut and hazelnut. Other protein rich nuts are pine nut, pecan, coconut cream and coconut.

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 14 nuts highest in protein.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Hemp Seeds

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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

image of 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)

image of chia seeds

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

Walnut

image of walnut

In 1 cup, walnut has 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

image of hazelnut

1 cup of hazelnut contains 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

Pine Nut (dried)

image of pine nut

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

Pecan

image of pecan

1 cup of pecan contains 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

image of coconut cream

In 1 cup, coconut cream has 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

image of coconut

1 cup of coconut contains 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


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