Nuts and seeds that are high in protein for vegetarians!

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“Protein” is the most powerful word for plate or diet. We know, our body needs water, vitamins, minerals, carbohydrates, fats, and proteins to function well. So, Protein is one of the six nutrients that we need. We wish for beautiful skin, hair, growth, bone health, healthy teeth, weight reduction, and protein to help with this. The popularity of protein has soared in the last few years, with people worrying whether they are getting enough protein to sustain life, especially mothers who think that if their kids don’t eat enough protein, they will stop growing. Protein is essential to our body’s health and function, so this view is not totally wrong. 

Proteins are crucial for fueling the body's energy and transporting oxygen throughout the body.
Proteins are crucial for fueling the body’s energy and transporting oxygen throughout the body.

Proteins are crucial for fueling the body’s energy and transporting oxygen throughout the body. Additionally, it aids in the production of antibodies that fight infections and illnesses, as well as promotes cell growth and health, Regulates hormones, reduces muscle loss, lowers blood pressure, curbing hunger, and maintains a healthy weight.

Protein for vegetarians
There are many vegetarian food items, which contain good protein.

So, for non-vegetarian people, it is believed that it is easy to find protein from an animal source, but for vegetarian people, it is hard to find, but it is totally wrong. There are many vegetarian food items, which contain good protein.

Eating peanuts and tree nuts (e.g., walnuts, almonds, and pistachios) may reduce the risk of heart disease when consumed as part of a diet that is nutritionally adequate and within calorie needs. Because nuts and seeds are high in calories, eat them in small portions and use them to replace other protein foods, like some meat or poultry, rather than adding them to what you already eat. In addition, choose unsalted nuts and seeds to help reduce sodium intakes.


So, Here, we are providing some seed, and nut names, which provide us best protein. But, before taking protein, you can calculate how much protein do you need by your age, and body weight. Click here for calculations-

Here is the chart for Protein consumption by ages

Protein-based seeds, and nuts

scattered raw almonds scattered on white surface

1. Eating 10 Almonds provides you with about 2.5 grams of protein.

  • Almonds are not only high in protein but also contain antioxidants.
  • The compounds in these plants have antioxidant properties, which prevent free-radical-induced oxidative stress, which can lead to aging, heart disease, and some types of cancer.
  • It is best that eat almonds with their brown skin. You can pair almonds with fruits as a snack, or eat them individually.

100 grams of Roasted Peanuts gives you 26 grams of protein. There are 14 grams of protein in 100 grams of Boiled Peanuts.

  • Peanuts are an excellent source of plant-based daily protein needs. Also, fiber and many key vitamins and minerals are found in peanuts. You can include peanuts in your everyday diet if you don’t have any allergy to peanuts.
  • It is advised that eating raw peanuts, with red-brown skin are most healthier than salted or sweet-coated peanuts.
  • Eating peanuts also benefited heart health, maintaining a healthy weight, and managing blood sugar. Read more here-
couple buying peanuts
Cashews eating

Cashews contain 18 grams of protein per 100 grams, which meets 36 percent of an adult’s daily value.

  • Percent Daily Values are based on a 2,000-calorie diet.
  • Your daily values may be higher or lower depending on your calorie needs.
  • Percent Daily Values are based on a 2,000-calorie diet.
  • Besides being protein-packed, cashews are rich in vitamins, minerals, fiber, and antioxidants. 
  • But it is advised not to eat cashews more than 1 ounce. Read more

100 grams of Sesame Seeds provide 18 grams of protein.

  • Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving.
  • Sesame seeds are rich in proteinvitamins, minerals, and antioxidants. Here are more details about sesame seeds, you can read on-
  • Sesame seeds are available in black and white color in the market and people love to make a dry roasted sesame ball with Jaggery in winter. Other than that, it is used as a chutney, food sprinkle, in protein bars with other nuts, bread, or salad.
Sesame Seeds
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10 Hazelnuts give 2.1 grams of protein.

In addition, the study found to reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol, hazelnuts may also help lower heart disease risk.

100 grams of Roasted Pumpkin Seeds provide 30 grams of protein.

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walnuts in the diet

You get 15 grams of protein from 100 grams of Walnuts. It is advised that adults can eat 5-7 walnuts a day.

Pistachio nuts provide 20 grams of protein per 100 grams. There are 6 grams of protein in an ounce (28 grams) serving of 49 pistachios.

  • There is a high amount of protein and fiber in pistachios and antioxidants.
  • Additionally, they contain vitamin B6 and potassium, which are both essential nutrients.
  • A serving of pistachios provides as much protein as one egg
    Read more about Pistachios at
pistachios in a reusable bag
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100 grams of Fox Nuts/Makhana gives around 9.7 grams of proteins and 14.5 grams of fiber.

  • Makhanas are a very good source of calcium, magnesium, potassium, and phosphorus.
  • In Ayurveda, it is defined as a superfood.
  • Makhana is a type of seed derived from the Euryale Ferox plant. They’re also sometimes referred to as fox nuts or lotus seeds.
  • As a snack, it is all time favorite for all ages. You can eat without frying or fried in Ghee/Oil. Read more about Fox nut

How to include nuts and seeds in your diet for Protein?

  • Eat a handful of raw or dry roasted nuts instead of a biscuit or piece of cake for a snack.
  • Nuts and seeds can be combined with low-energy-dense foods (such as vegetables, and fruits).
  • For vegans and vegetarians, nuts and seeds can substitute meat, fish, and eggs for protein.
  • Each day, aim to consume a palmful of nuts and seeds or a tablespoon of nut butter.
  • Try to not buy nuts or seeds with added sugar, flavor, or extra salt.
  • An ounce or a quarter of a cup of nuts or seeds every day consuming is fine but do not eat too much.
  • Make nuts or seeds a part of your dishes, and include them in the best quantities.
  • To know more, about how to quick start with nuts and seeds, visit the page

NOTE: The content of this article has not been verified by a health professional. Those with allergies, gastric problems, diabetes, heart problems, or any other health conditions should consult with their doctor before starting or changing any diet plan.

Click on the link below to read more about Health

Your plate is very important in terms of the size and nutrients of the meal. 

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