The 10 Best Nuts & Seeds Ranked by Protein, According to Dietitians

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1. Hemp Seeds The USDA says 3 tablespoons (30 grams) contain 9 grams of protein.

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2. Pumpkin Seeds USDA protein content: 8 grams per ounce (28 grams).

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3. Peanuts USDA reports 7 grams of protein per ounce (28 grams).

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4. Almonds provide 6 grams of protein per ounce (28 grams) according to the USDA.

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5. Sunflower Seeds have 6 grams of protein per ounce (28 grams) according to the USDA.

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6. Pistachios contain 6 grams of protein per ounce (28 grams) according to the USDA.

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7. Cashews contain 5 grams of protein per ounce (28 grams) according to the USDA.

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8. Flaxseeds USDA protein content: 5 grams per ounce (28 grams).

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9. Hazelnuts Protein: 4 grams per ounce, per the USDA.

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10. Walnuts USDA protein content: 4 grams per ounce.

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