High-Protein Nuts & Seeds Guide

With 21g protein per 100g, Almond Butter earns a Allowed classification on High-Protein. This means it is protein-dense enough to contribute meaningfully toward a daily protein target. It also contains 21g protein and 55.5g fat, which may factor into overall meal planning. It ranks among the highest in this category for protein. The nearest lower option is Almonds at 21g.

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Almonds is classified as Allowed on High-Protein, with 21g protein per 100g. This means it is protein-dense enough to contribute meaningfully toward a daily protein target. It also contains 21g protein and 52.5g fat, which may factor into overall meal planning. It ranks among the highest in this category for protein. The nearest lower option is Sesame Seeds at 20.5g.

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Brazil Nuts is classified as Allowed on High-Protein, with 14.3g protein per 100g. The classification reflects that it is protein-dense enough to contribute meaningfully toward a daily protein target. Nutritionally, it also delivers 14.3g protein and 67.1g fat per serving. Within this category, it falls between Unsweetened Trail Mix and Hazelnuts for protein, ranking 10 of 24.

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At 12.1g protein per 100g, Cashew Butter falls into the Allowed category under High-Protein guidelines. The classification reflects that it is protein-dense enough to contribute meaningfully toward a daily protein target. Nutritionally, it also delivers 12.1g protein and 53g fat per serving. Within this category, it falls between Chocolate Trail Mix and Pine Nuts for protein, ranking 7 of 24.

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At 15.3g protein per 100g, Cashews falls into the Allowed category under High-Protein guidelines. The classification reflects that it is protein-dense enough to contribute meaningfully toward a daily protein target. Nutritionally, it also delivers 15.3g protein and 46.4g fat per serving. Within this category, it falls between Hazelnuts and Chia Seeds for protein, ranking 12 of 24.

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At 16.5g protein per 100g, Chia Seeds falls into the Allowed category under High-Protein guidelines. The classification reflects that it is protein-dense enough to contribute meaningfully toward a daily protein target. Nutritionally, it also delivers 16.5g protein and 30.7g fat per serving. Within this category, it falls between Cashews and Flaxseeds for protein, ranking 13 of 24.

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At 18.3g protein per 100g, Flaxseeds falls into the Allowed category under High-Protein guidelines. The classification reflects that it is protein-dense enough to contribute meaningfully toward a daily protein target. Nutritionally, it also delivers 18.3g protein and 42.2g fat per serving. Within this category, it falls between Chia Seeds and Coconut Flour for protein, ranking 14 of 24.

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Hazelnuts is classified as Allowed on High-Protein, with 14.9g protein per 100g. This means it is protein-dense enough to contribute meaningfully toward a daily protein target. It also contains 14.9g protein and 53g fat, which may factor into overall meal planning. Within this category, it falls between Brazil Nuts and Cashews for protein, ranking 11 of 24.

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With 31.6g protein per 100g, Hemp Seeds earns a Allowed classification on High-Protein. This means it is protein-dense enough to contribute meaningfully toward a daily protein target. It also contains 31.6g protein and 48.8g fat, which may factor into overall meal planning. It ranks among the highest in this category for protein. The nearest lower option is Pumpkin Seeds at 29.8g.

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With 7.8g protein per 100g, Macadamia Nuts earns a Allowed classification on High-Protein. It is protein-dense enough to contribute meaningfully toward a daily protein target. Beyond the primary classification, macadamia nuts also provides 7.8g protein and 76.1g fat per 100g. Among the 24 items in this category, macadamia nuts sits at the low end for protein — next closest is Nut Bars at 8g.

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Mixed Nuts is classified as Allowed on High-Protein, with 19.6g protein per 100g. The classification reflects that it is protein-dense enough to contribute meaningfully toward a daily protein target. Nutritionally, it also delivers 19.6g protein and 53.8g fat per serving. Within this category, it falls between Sunflower Seeds and Pistachios for protein, ranking 17 of 24.

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Nut Bars is classified as Allowed on High-Protein, with 8g protein per 100g. This means it is protein-dense enough to contribute meaningfully toward a daily protein target. It also contains 8g protein and 20.4g fat, which may factor into overall meal planning. Among the 24 items in this category, nut bars sits at the low end for protein — next closest is Walnuts at 9.8g.

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With 10g protein per 100g, Pecans earns a Allowed classification on High-Protein. This means it is protein-dense enough to contribute meaningfully toward a daily protein target. It also contains 10g protein and 73.3g fat, which may factor into overall meal planning. Among the 24 items in this category, pecans sits at the low end for protein — next closest is Trail Mix at 10.9g.

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At 13.7g protein per 100g, Pine Nuts falls into the Allowed category under High-Protein guidelines. It is protein-dense enough to contribute meaningfully toward a daily protein target. Beyond the primary classification, pine nuts also provides 13.7g protein and 68.4g fat per 100g. Within this category, it falls between Cashew Butter and Unsweetened Trail Mix for protein, ranking 8 of 24.

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With 20.2g protein per 100g, Pistachios earns a Allowed classification on High-Protein. It is protein-dense enough to contribute meaningfully toward a daily protein target. Beyond the primary classification, pistachios also provides 20.2g protein and 45.3g fat per 100g. Within this category, it falls between Mixed Nuts and Sesame Seeds for protein, ranking 18 of 24.

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At 29.8g protein per 100g, Pumpkin Seeds falls into the Allowed category under High-Protein guidelines. The classification reflects that it is protein-dense enough to contribute meaningfully toward a daily protein target. Nutritionally, it also delivers 29.8g protein and 49.1g fat per serving. It ranks among the highest in this category for protein. The nearest lower option is Almond Flour at 21.4g.

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With 20.5g protein per 100g, Sesame Seeds earns a Allowed classification on High-Protein. This means it is protein-dense enough to contribute meaningfully toward a daily protein target. It also contains 20.5g protein and 61.2g fat, which may factor into overall meal planning. It ranks among the highest in this category for protein. The nearest lower option is Pistachios at 20.2g.

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Sunflower Seeds is classified as Allowed on High-Protein, with 19.3g protein per 100g. The classification reflects that it is protein-dense enough to contribute meaningfully toward a daily protein target. Nutritionally, it also delivers 19.3g protein and 49.8g fat per serving. Within this category, it falls between Coconut Flour and Mixed Nuts for protein, ranking 16 of 24.

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Trail Mix is classified as Allowed on High-Protein, with 10.9g protein per 100g. The classification reflects that it is protein-dense enough to contribute meaningfully toward a daily protein target. Nutritionally, it also delivers 10.9g protein and 26.8g fat per serving. Among the 24 items in this category, trail mix sits at the low end for protein — next closest is Chocolate Trail Mix at 11.7g.

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With 13.8g protein per 100g, Unsweetened Trail Mix earns a Allowed classification on High-Protein. It is protein-dense enough to contribute meaningfully toward a daily protein target. Beyond the primary classification, unsweetened trail mix also provides 13.8g protein and 29.4g fat per 100g. Within this category, it falls between Pine Nuts and Brazil Nuts for protein, ranking 9 of 24.

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With 9.8g protein per 100g, Walnuts earns a Allowed classification on High-Protein. This means it is protein-dense enough to contribute meaningfully toward a daily protein target. It also contains 9.8g protein and 56.9g fat, which may factor into overall meal planning. Among the 24 items in this category, walnuts sits at the low end for protein — next closest is Pecans at 10g.

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Almond Flour is classified as Limited on High-Protein, with 21.4g protein per 100g. This means it is modest in protein, useful for variety rather than as a primary source. It also contains 21.4g protein and 50.6g fat, which may factor into overall meal planning. It ranks among the highest in this category for protein. The nearest lower option is Almond Butter at 21g. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 11.7g protein per 100g, Chocolate Trail Mix earns a Limited classification on High-Protein. It is modest in protein, useful for variety rather than as a primary source. Beyond the primary classification, chocolate trail mix also provides 11.7g protein and 32.3g fat per 100g. Among the 24 items in this category, chocolate trail mix sits at the low end for protein — next closest is Cashew Butter at 12.1g. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 19.3g protein per 100g, Coconut Flour earns a Limited classification on High-Protein. This means it is modest in protein, useful for variety rather than as a primary source. It also contains 19.3g protein and 13.7g fat, which may factor into overall meal planning. Within this category, it falls between Flaxseeds and Sunflower Seeds for protein, ranking 15 of 24. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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