6 Nuts and Seeds With More Protein Than an Egg

Eggs are famous for their protein punch, but they’re not the only option. Certain nuts and seeds can match — or even outdo — the 6 grams of protein in an egg, while also delivering healthy fats, fiber, and essential minerals. Here are six dietitian-approved picks to add to your meals and snacks.

Peanuts: The Protein Powerhouse

Peanuts clock in at 7 grams of protein per ounce, beating out eggs and most tree nuts. Technically a legume, peanuts are also rich in fiber, vitamin E, magnesium, and antioxidants like resveratrol.
They’re best as part of a protein mix rather than your only source. Enjoy them in stir-fries, nut butters, or a simple handful with veggies for a balanced snack.

Almonds: A Nutrient-Dense Classic

With 6 grams of protein per ounce, almonds hold their own against eggs. They also deliver heart-healthy fats, vitamin E, fiber, and magnesium, helping with blood sugar control and overall wellness.
Pair almonds with other proteins for balance, or use them in salads, pasta, or baked dishes for a crunchy upgrade.

Pistachios: Tiny Nuts, Complete Protein

Pistachios offer 6 grams of protein per ounce and contain all nine essential amino acids, making them a complete protein source. They’re also packed with antioxidants like lutein and vitamin E.
Snack on them straight from the shell, stir into cookies or granola, or crush and use as a flavorful coating for fish or chicken.

Hemp Seeds: The Protein-Dense Super Seed

Hemp seeds, or hemp hearts, boast 10 grams of protein per ounce — more than both eggs and most other seeds. They’re also rich in omega-3 fatty acids and magnesium, making them a plant-based powerhouse.
Sprinkle them over salads, yogurt, or oatmeal, or mix into breading for a protein boost.

Pumpkin Seeds: Crunchy and Protein-Rich

Pumpkin seeds, also known as pepitas, offer nearly 7 grams of protein per ounce along with magnesium, zinc, and healthy fats. They even contain tryptophan, an amino acid that supports mood and sleep.
Toss them on roasted veggies, bake them into brittle, or sprinkle over yogurt and salads for added crunch.

Sunflower Seeds: Nearly an Egg’s Worth of Protein

At about 5.8 grams per ounce, sunflower seeds come close to matching an egg. They’re also loaded with vitamin E, selenium, flavonoids, and magnesium for antioxidant and anti-inflammatory benefits.
Enjoy them on avocado toast, in homemade bread, or sprinkled over fresh salads for a nutty finish.