The 8 Best Nuts & Seeds Ranked By Protein, According To Dietitians

Three tablespoons of hemp seeds contain 9 grammes of protein. These seeds' omega-3 fats and anti-inflammatory qualities make them a flexible diet addition.

Hemp Seeds

Pumpkin seeds are healthy and include 8g of protein per ounce. Tryptophan and magnesium may aid sleep. Our Pumpkin Seed Salmon with Maple-Spice Carrots is a sleep-inducing one-pan meal.

Pumpkin Seeds

Peanuts, technically legumes, have 7 grammes of protein per ounce. They are distinguished among nuts and seeds for optimising cholesterol, triglycerides, and blood pressure.


Almonds, with 6 grammes of protein per ounce, are heart-healthy and high in vitamin E and fat. They're wonderful raw or in recipes like our Almond Flour Cake, which benefits cardiovascular health.


With 6 grammes of protein per ounce and essential vitamins, minerals, and nutrients, sunflower seeds are little but potent.

Sunflower Seeds

Pistachios have 6 grammes of protein per ounce and antioxidants that benefit eyes. Combine them with our Roasted Pistachio-Crusted Salmon with Broccoli for a tasty, eye-healthy boost.


Cashews have 5 grammes of protein per ounce, fibre, healthy fats, and antioxidants. In our Asian-inspired Garlic Cashew Chicken Casserole, their creamy texture adds warmth and nutrients.


Flaxseeds give protein (5 grammes per ounce) and fibre to smoothies and baked products. Try them in our Blueberry-Oat Scones with Flaxseeds for a healthy, crunchy treat.