Nuts and Seeds Outshine Eggs as Top Protein Powerhouses in New Study
Nuts and seeds are proving to be some of the most nutrient-rich foods available. Packed with protein, healthy fats, and essential vitamins, they often outperform other common protein sources. New comparisons show just how much these small but mighty foods can offer.
Peanuts lead the way with 7 grams of protein per ounce—more than tree nuts and even eggs. They also provide fibre, heart-healthy fats, vitamin E, magnesium, and antioxidants like resveratrol.
Pumpkin seeds nearly match peanuts, offering close to 7 grams of protein per ounce. They’re also rich in magnesium and beneficial fats. Sunflower seeds follow with about 5.8 grams of protein per ounce, nearly as much as an egg.
Almonds deliver 6 grams of protein per ounce, equal to an egg, along with vitamin E, magnesium, and healthy fats. Pistachios provide the same amount of protein and contain all nine essential amino acids.
Hemp seeds stand out with around 10 grams of protein per ounce, making up over 25% of their calories. They’re a complete protein and a rare plant-based source of omega-3 fatty acids, ideal for vegetarians or those who don’t eat fish.
Many popular recipes now feature these ingredients, though the exact creators remain unnamed. Dishes combining almonds, pistachios, hemp, and pumpkin seeds appear widely across cookbooks and food websites.
With their high protein, fibre, and nutrient content, nuts and seeds offer a powerful alternative to animal-based proteins. Their versatility in cooking makes them a practical choice for a range of diets. As more people look for plant-based options, these foods are becoming a staple in kitchens worldwide.
