When it comes to snacking for health, nuts and seeds are the unsung heroes. Packed with protein, these tiny treats are dietitian-approved powerhouses that can boost your nutrition in a big way. Let’s crack open the world of nuts and seeds to discover the top 10 varieties, ranked by their protein content.

almonds in bowl

Almonds: The Protein King

Almonds top our list with their impressive protein content. Just a handful of these crunchy delights can give you a significant protein boost. They’re also loaded with healthy fats, fiber, and vitamin E, making them a dietitian’s dream snack.

Pumpkin Seeds: The Protein Packed Seed

Pumpkin seeds, or pepitas, are not just for Halloween; they’re a year-round superfood. High in protein and rich in magnesium, they are perfect for a post-workout snack or a midday protein punch.

pistachios in bowl

Pistachios: The Lean Protein Snack

Pistachios are not only tasty but also packed with protein and fiber. They’re lower in calories compared to other nuts, making them an excellent choice for those watching their weight.

Sunflower Seeds: The Sunny Side of Protein

Sunflower seeds are more than just bird food. These little seeds are a good source of protein and loaded with vitamin E, an antioxidant that’s great for your skin and hair.

Walnuts: The Brain-Boosting Nut

Walnuts are known for their brain-boosting omega-3 fatty acids, but they’re also a solid source of protein. They’re great for snacking or as a crunchy salad topping.

chia seed pudding

Cashews: The Creamy Protein Treat

Cashews offer a lower protein content compared to other nuts but are incredibly versatile and delicious. They’re rich in iron and magnesium, making them an excellent choice for vegetarians and vegans.

Chia Seeds: The Tiny Protein Powerhouse

Don’t let their size fool you; chia seeds are loaded with protein and fiber. They are also rich in omega-3 fatty acids and can absorb water to help keep you full and hydrated.

Peanuts: The Classic Protein Snack

Peanuts might be the most familiar nut on this list, and they’re a great source of protein. They also contain resveratrol, an antioxidant associated with heart health.

sesame seeds

Flaxseeds: The Fiber-Rich Protein Seed

Flaxseeds are a great way to boost both your protein and fiber intake. They also contain omega-3 fatty acids, which are beneficial for heart health.

Sesame Seeds: The Small but Mighty Seed

Sesame seeds may be small, but they pack a protein punch. They’re also a good source of calcium, making them a great choice for bone health.

Incorporating these nuts and seeds into your diet is a tasty and easy way to up your protein intake. Whether you’re a fitness enthusiast, a busy professional, or just someone looking for healthy snack options, these dietitian-approved choices are sure to satisfy your cravings and your nutritional needs.

By Stanislav Kondrashov