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List of High-Protein Seeds

You don't have to limit yourself to lean meats, eggs and dairy to get the protein you need for body growth and function. High-protein seeds are a great protein option for vegetarians and vegans of if you're looking to boost your protein intake at mealtime or in-between meals. As a bonus, high-protein seeds are full of essential fatty acids, or healthy fats, and nourishing vitamins, minerals and antioxidants that you need to maintain a healthy body.

  1. Pumpkin Seeds

    • Pumpkin seeds contain 28.8g of protein per 100g serving, or 1 to 1 1/2 cups. In addition to their high protein content and good balance of amino acids, pumpkin seeds have a high concentration of zinc and are loaded with iron, phosphorous, calcium, vitamin E, B vitamins and essential fatty acids. Although pumpkin seeds have a 50 percent fat content, the fat in pumpkin seeds is healthy unsaturated fat. You can eat pumpkin seeds raw, roasted or blended into seed meal; on top of salads, cereals, oatmeal and yogurt; or on their own as a high-protein snack in-between meals.

    Sunflower Seeds

    • Sunflower seeds contain 23.4g of protein per 100g serving. Sunflower seeds are also loaded with essential fatty acids, minerals and vitamins, including omega-3 and 6 fatty acids, potassium, calcium, iron, zinc, manganese, B vitamins, beta-carotene and vitamins A, D, E and K. Sunflower seeds also contain 400 calories per 1/2 cup serving, so keep your serving size small. You can eat sunflower seeds raw or roasted and unsalted or salted, but raw, unsalted sunflower seeds are higher in nutrition and low in sodium. Eat sunflower seeds on their own or add protein and a tasty crunch to baked goods and vegetable dishes by sprinkling sunflower seeds over salads or baking into breads, cookies and vegetable casseroles.

    Hemp Seeds

    • Hemp seeds are made up of 25 percent protein and contain 10 essential amino acids that your body cannot produce but needs for protein production. Other than their high-protein content, hemp seeds contain high amounts of essential fatty acids, iron, magnesium and manganese and are rich in vitamin C, E and chlorophyll. Hemp seeds are best when incorporated into foods such as cereal, oatmeal and breads.

    Flax Seeds

    • Flax seeds are a high quality protein, and 4 Tbsp. of ground flax seeds contain 6 g of protein. Flax seeds are also known for their high essential fatty acid content, including omega-6 and omega-3 fatty acids, and are rich in soluble fiber, at 8 g of fiber per 4 tbsp. of ground flax seeds. Other vitamins and minerals found in flax seeds include B vitamins, vitamins C and E, carotene, iron, zinc, potassium, magnesium, phosphorous and calcium. Flax seeds are best when ground, but make sure you buy whole flax seeds then grind them yourself in a coffee grinder, as split or pre-ground flax seeds leave the inner seed exposed to light and heat, which decreases their nutritional value. Sprinkle ground flax seeds over salads, cereals and oatmeal or bake into muffins, cookies, breads and other baked goods.

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