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Protein Snack Finder

Nuts & seeds, ranked by protein per 100 calories

We rank 90 nuts & seeds by protein per 100 calories. So Fit Protein Plus Sunflower Seeds with Sea Salt leads with 11 g of protein (7.9 g per 100 calories). 13 of 90 have 10 g of protein or more per serving, and the median is 7 g.

Fiber and healthy fat that keep you full, but only 2–5 g protein per 100 calories.

Updated 90 snacks comparedHow we rank

  2. 2.Low Fat Peanuts

    Nachalur Natural, nuts & seeds, 142 cal, 0.7 g sugar

    10.5g protein7.4 g / 100 cal

  11. 11.Pumpkin Seeds

    Island Snacks, nuts & seeds, 170 cal, 1 g sugar

    10g protein5.9 g / 100 cal

  21. 21.Pepitas

    WholeHearted Foods, nuts & seeds, 170 cal, 1 g sugar

    9g protein5.3 g / 100 cal

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Frequently asked questions

Which nuts & seeds have the most protein per calorie?

So Fit Protein Plus Sunflower Seeds with Sea Salt (7.9 g per 100 calories), Nachalur Natural Low Fat Peanuts (7.4 g per 100 calories), So Fit Protein Plus Pumpkin Seeds with Sesame Garlic (7.3 g per 100 calories) lead our ranking of 90 nuts & seeds.

How much protein do nuts & seeds have?

Across the 90 nuts & seeds we track, protein per serving ranges from 6 g to 11 g, with a median of 7 g and a median of 4.4 g per 100 calories.