14 Types Of Seeds & Nuts High In Protein

Seeds and nuts are a great source of protein for those who follow a vegetarian or vegan diet, or for anyone looking to increase their protein intake. Here are 14 types of seeds and nuts that are high in protein:

1. Hemp seeds: Hemp seeds are a complete protein source, meaning they contain all nine essential amino acids. They are also rich in healthy fats, fiber, and minerals like magnesium and iron. Three tablespoons of hemp seeds provide around 10 grams of protein.
2. Chia seeds: Chia seeds are also a complete protein source, and they are high in fiber, omega-3 fatty acids, and antioxidants. Two tablespoons of chia seeds provide around 4 grams of protein.
3. Flaxseeds: Flaxseeds are a great source of protein and also contain high levels of fiber, omega-3 fatty acids, and lignans. Two tablespoons of flaxseeds provide around 4 grams of protein.
4. Pumpkin seeds: Pumpkin seeds are rich in protein, healthy fats, and minerals like magnesium and zinc. They also contain antioxidants and anti-inflammatory compounds. One ounce of pumpkin seeds provides around 7 grams of protein.
5. Sunflower seeds: Sunflower seeds are another good source of protein, healthy fats, and minerals like magnesium and selenium. They also contain antioxidants and anti-inflammatory compounds. One ounce of sunflower seeds provides around 5 grams of protein.
6. Almonds: Almonds are a great source of protein, healthy fats, fiber, and minerals like magnesium and vitamin E. One ounce of almonds provides around 6 grams of protein.
7. Pistachios: Pistachios are also a good source of protein, healthy fats, and fiber. They also contain antioxidants and other beneficial compounds. One ounce of pistachios provides around 6 grams of protein.
8. Cashews: Cashews are a good source of protein, healthy fats, and minerals like magnesium and copper. They also contain antioxidants and other beneficial compounds. One ounce of cashews provides around 5 grams of protein.
9. Peanuts: Peanuts are technically a legume, but they are often classified as a nut due to their similar nutrient profile. They are a good source of protein, healthy fats, and fiber, as well as vitamins and minerals like vitamin E and magnesium. One ounce of peanuts provides around 7 grams of protein.
10. Brazil nuts: Brazil nuts are a good source of protein, healthy fats, and minerals like selenium and magnesium. They also contain antioxidants and other beneficial compounds. One ounce of Brazil nuts provides around 4 grams of protein.
11. Macadamia nuts: Macadamia nuts are a good source of protein, healthy fats, and minerals like magnesium and manganese. They also contain antioxidants and other beneficial compounds. One ounce of macadamia nuts provides around 2 grams of protein.
12. Pecans: Pecans are a good source of protein, healthy fats, fiber, and minerals like magnesium and copper. They also contain antioxidants and other beneficial compounds. One ounce of pecans provides around 3 grams of protein.
13. Walnuts: Walnuts are a good source of protein, healthy fats, fiber, and minerals like magnesium and copper. They also contain antioxidants and other beneficial compounds. One ounce of walnuts provides around 4 grams of protein.
14. Hazelnuts: Hazelnuts are a good source of protein, healthy fats, fiber, and minerals like magnesium and vitamin E. They also contain antioxidants and other beneficial compounds. One ounce of hazelnuts provides around 4 grams of protein.

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Different Between Nuts And Seeds:

Nuts and seeds are both nutrient-dense foods that provide a range of vitamins, minerals, and other beneficial compounds. While there are some similarities between the two, there are also some key differences.

Nuts are typically the seeds of trees, such as almonds, walnuts, and pistachios, while seeds are typically the reproductive structures of plants, such as chia seeds, flaxseeds, and sunflower seeds. However, some foods that are commonly referred to as nuts, such as peanuts, are actually legumes, while some foods that are commonly referred to as seeds, such as quinoa and buckwheat, are actually pseudocereals.

Which Seeds And Nuts Are High In Protein?

In terms of nutritional content, both nuts and seeds are good sources of protein, healthy fats, fiber, vitamins, and minerals. However, the specific nutrient profile can vary depending on the type of nut or seed. For example, nuts like almonds and Brazil nuts are high in vitamin E and magnesium, while seeds like chia seeds and pumpkin seeds are high in iron and calcium.

When it comes to protein content, some nuts and seeds are higher in protein than others. Here are some examples of nuts and seeds that are high in protein:

1. Almonds: Almonds are a great source of protein, providing about 6 grams of protein per ounce.
2. Pistachios: Pistachios are also a good source of protein, with about 6 grams of protein per ounce.
3. Hemp seeds: Hemp seeds are a great plant-based source of protein, with about 10 grams of protein per 3 tablespoons.
4. Pumpkin seeds: Pumpkin seeds are high in protein, with about 7 grams of protein per ounce.
5. Chia seeds: Chia seeds are a good source of protein, providing about 4 grams of protein per 2 tablespoons.
6. Flaxseeds: Flaxseeds are also a good source of protein, with about 4 grams of protein per 2 tablespoons.

It’s important to note that while nuts and seeds are a good source of protein, they should not be relied upon as the sole source of protein in one’s diet. Animal-based sources of protein, such as meat, poultry, fish, and dairy products, are typically higher in protein and contain all of the essential amino acids that the body needs to function properly. However, incorporating nuts and seeds into one’s diet can help to add variety and provide a range of other important nutrients.

In conclusion, seeds and nuts are a great source of protein for those looking to increase their protein intake. The 14 types of seeds and nuts mentioned above provide a wide range of protein options for vegetarians, vegans, and meat-eaters alike. Incorporating these protein-rich seeds and nuts into your diet can also provide additional health benefits, such as fiber, healthy fats, vitamins, and minerals. It’s important to note that seeds and nuts are also high in calories, so it’s important to consume them in moderation as part of a well-balanced diet.