7 High-Protein Seeds

Nuts and seeds are often touted as good sources of plant-based protein, but not all seeds are high in protein. From pumpkin seeds to chia seeds, here is a ranking of high-protein seeds that you can add to your diet today to help increase your protein intake.

Although seeds are primarily sources of healthy fats, they contain moderate levels of protein and can help contribute to your daily protein intake. Calorie per calorie, seeds contain a similar amount of protein to nuts, more protein than fruits and vegetables, slightly less protein than beans, lentils, and grains, and far less protein than meat, poultry, and seafood.

Seeds are considered a good source of vegetarian protein; however, they do not contain all essential amino acids, or do not contain them in the optimal ratios, and are therefore considered incomplete protein sources. Fortunately, consuming seeds as part of a well-balanced diet with other sources of animal protein and plant protein can help to ensure you are consuming all essential amino acids.

So, whether you choose to consume them raw or roasted, as part of a meal or snack, or in a salad or trail mix, seeds are a great way to add more protein, fiber, healthy fats, and essential vitamins and minerals to your diet.

List of Highest Protein Seeds

So, which seeds contain the most protein? Here’s a list of the most popular high-protein seeds per 1 ounce (28.35 grams) serving.

1. Hemp Seeds

Hemp seeds are seeds from the hemp plant and the highest protein seeds. Although they are the same plant species as cannabis (marijuana), hemp seeds are a different variety and only contain trace amounts of THC and will not produce any mind-altering effects (1). Hemp seeds can be consumed whole or hulled, shelled hemp seeds are known as hemp hearts, and they have a nut-like exterior with a soft, chewy interior. Hemp seeds are a good source of protein and healthy fats, including linoleic acid (omega-6 fatty acids) and alpha-linolenic acid (omega-3 fatty acids), with a small amount of fiber. Hemp seed can be sprinkled on top of salads, oatmeal, or yogurt, blended into smoothies or shakes, or added to burgers or dressing. Hemp is also a common ingredient in plant-based protein powder.

Nutrition Facts of Hemp Seeds, per 1-ounce serving of hulled hemp seeds (2)

• Protein: 8.96 grams
• Fat: 13.83 grams
• Carbs: 2.46 grams
• Fiber: 1.13 grams

2. Pumpkin Seeds

Pumpkin seeds are one of the most commonly consumed seeds and are one of the highest protein seeds. Pumpkin seeds, as well as squash seeds, are good sources of monounsaturated fats, omega-6 fats, phosphorus, magnesium, and zinc, and have been associated with improved heart health, reduced risk of breast cancer, improved bladder health, and reduced risk of urinary disorders (3, 4, 5). Pumpkin seeds can be eaten raw or roasted, used as a crunchy topping for soup, sprinkled onto salads, added to trail mix, or used to make pumpkin granola.

Nutrition Facts of Pumpkin Seeds, per 1-ounce serving of dried pumpkin seeds (6)

• Protein: 8.56 grams
• Fat: 13.9 grams
• Carbs: 3.03 grams
• Fiber: 1.7 grams

3. Sunflower Seeds

While sunflower seeds are not as high in protein as hemp seeds and pumpkin seeds, they are a good source of plant-based protein and provide many health benefits. Sunflower seeds are a good source of healthy fats, specifically monounsaturated fats, and the consumption of sunflower seeds has been associated with lower rates of cardiovascular disease, high cholesterol, and high blood pressure (7, 8). Sunflower seeds can be eaten raw or roasted, added to salads, like my kale and Brussel sprout salad, used as a topping for oatmeal or yogurt, or blended into sunflower butter as a nut-free alternative to peanut butter or almond butter.

Nutrition Facts of Sunflower Seeds, per 1-ounce serving of raw sunflower seeds (9)

• Protein: 5.36 grams
• Fat: 13.72 grams
• Carbs: 6.95 grams
• Fiber: 2.04 grams

4. Flax Seeds

Flaxseed is one of the world’s oldest crops and flax seeds, also spelled flaxseeds, are good sources of healthy fats in the form of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, with moderate levels of protein and fiber. There are two types of flax seeds, golden and brown, and both have been linked to health benefits, including improved heart health, reduced risk of heart disease, and reduced risk of type 2 diabetes (10, 11). Whole flax seeds can added to bowls, blended into smoothies, mixed into homemade veggie burgers, or used in overnight oats, and ground flax seeds can also be used to create a “flax egg”, which can replace an egg in baked goods or vegan recipes.

Nutrition Facts of Flax Seeds, per 1-ounce serving of flax seeds (12)

• Protein: 5.19 grams
• Fat: 11.96 grams
• Carbs: 8.19 grams
• Fiber: 7.74 grams

5. Poppy Seeds

The poppy plant has been used as a natural health remedy for centuries and poppy seeds have been used in dishes worldwide. These tiny, round, black seeds are good sources of fiber, with moderate levels of protein, and are particularly rich in manganese, a trace mineral known to help form connective tissue, support bone health, and reduce blood clotting factors (13). Poppy seeds can also be pressed into poppyseed oil which, while low in protein, is especially rich in omega-6 and omega-9 fats. Poppy seeds can be mixed into salad dressings or added to muffins, such as my lemon poppy seed muffins, bagels, breads, or other baked goods.

Nutrition Facts of Poppy Seeds, per 1-ounce serving of poppy seeds (14)

• Protein: 5.10 grams
• Fat: 11.79 grams
• Carbs: 7.97 grams
• Fiber: 5.53 grams

6. Sesame Seeds

Sesame seeds are another edible high-protein seeds and a great source of healthy fats and fiber. These tiny seeds can vary in color, from white to black to yellow, and contain several active compounds with antioxidant and anti-inflammatory benefits. Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat, and their consumption has been associated with reduced heart disease risk factors, including elevated triglyceride and “bad” LDL cholesterol levels, and improved gut bacteria (15, 16, 17, 18). Sesame seeds can be consumed whole and sprinkled on top of salads or bowls, like my miso crunch salad and spicy salmon roll bowl, or blended into a paste, also known as tahini, and used as a spread, mixed into hummus, or made into a salad dressing or sauce.

Nutrition Facts of Sesame Seeds, per 1-ounce serving of whole, dried sesame seeds (20)

• Protein: 5.02 grams
• Fat: 14.09 grams
• Carbs: 6.63 grams
• Fiber: 3.35 grams

7. Chia Seeds

Chia seeds many be tiny, but they are incredibly nutrient-dense for their size. Not only are chia seeds are good source of protein, but they highest fiber seeds and a great source of omega-3 fatty acids, and various micronutrients including magnesium, phosphorus, calcium, and B vitamins. Chia seeds are also a good source of antioxidant compounds including chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which have been shown to reduce inflammation (21). To ensure optimal digestion, chia seeds are best consumed once soaked and, therefore, work well in chia seeds pudding, high-protein overnight oats, or yogurt parfait, or ground chia seeds can be added to your favorite smoothie.

Nutrition Facts of Chia Seeds, per 1-ounce serving of dried chia seeds (22)

• Protein: 4.68 grams
• Fat: 8.70 grams
• Carbs: 11.94 grams
• Fiber: 9.75 grams

Ranking of High-Protein Seeds per Serving

All nutrition data is based on FoodData Central.

FAQs

In addition to seeds, there are many high-protein nuts, such as peanuts, almonds, and pistachios, that can be paired with protein-rich seeds and other high-protein foods to ensure you’re consuming adequate protein to support your personal health goals.

The Bottom Line

Although seeds are primarily sources of healthy fats, certain seeds contain higher levels of protein and can help contribute to your daily protein intake. Hemp seeds and sunflower seeds are the highest protein seeds, containing over 8 grams of protein per 1 ounce serving, followed by sunflower seeds and flax seeds.