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

Now that the year is well underway, one of your health objectives might be to consume more protein. One of the three macronutrients, along with carbohydrates and fat, protein is derived from both plant-based and animal-based diets.

These mild-tasting seeds could be the star of the plant-based protein show. "Hemp seeds offer up a whopping 9 grams of plant protein in 3 tablespoons,

1. Hemp Seed

These tasty seeds are an additional protein powerhouse that might even promote sound sleep. At eight grams per ounce, pumpkin seeds are another seed that's strong in protein.

2. Pumpkin Seed

Although they are technically a legume, we're including peanuts because of their many wonderful health advantages. According to a 2020 review that was published in Food Science and Human Wellness,

3. Peanut

Consider almonds if you're seeking for techniques to strengthen your heart. "They provide heart-healthy fats,

4. Almond

With so much more, these small yet powerful seeds contain around 6 grams of protein per ounce. "Sunflower seeds are a delicious source of protein and other nutrients," claims MacLeod.

5. Sunflower Seed

Not only are these little green nuts an excellent source of protein, but they also have an unexpectedly high benefit for eye health. According to Tamburello, there are roughly 6 grams of protein in a serving of pistachios. 

6. Pistachio

Try cashews for an antioxidant boost. According to Tamburello, cashews offer five grams of protein per ounce in addition to healthful fats and fiber. 

7. Cashew

MacLeod like adding flaxseeds to her smoothies to increase their protein and fiber content. "Flaxseeds are high in fiber and contain approximately 5 grams of protein per ounce," the speaker states. 

8. Flaxseed

These tough winter nuts, also known as filberts, are packed of health advantages and a bit on the sweet side.

9. Hazelnut

These nutrient-dense nuts provide healthful fats, essential nutrients, and about 4 grams of protein per ounce. "

10. Walnut

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