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

Pumpkin seeds are rich in protein and provide approximately 8.5 grams of protein per ounce. 

Pumpkin Seeds 

Hemp seeds are a complete protein source, offering around 10 grams of protein per 3 tablespoons. 

Hemp Seeds: 

Almonds are not only high in protein but also provide healthy fats. A quarter-cup of almonds contains about 6 grams of protein. 

Almonds 

Sunflower seeds are a good source of protein, providing around 5.5 grams per ounce. 

Sunflower Seeds: 

Flaxseeds are another excellent source of omega-3 fatty acids and contain around 3 grams of protein per tablespoon. 

Flaxseeds 

While technically a legume, peanuts are often categorized with nuts. They contain approximately 7 grams of protein per ounce. 

Peanuts 

Walnuts are not as high in protein as some other nuts, but they still provide around 4.3 grams per ounce. 

Walnuts 

Pistachios contain around 6 grams of protein per ounce and are known for their rich flavor. 

Pistachios 

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