Top 5 Protein Rich Seeds

Seeds are becoming an increasingly popular protein source in health and fitness circles. They’re packed full of healthy fats, have a satisfying crunchy texture and taste great on their own or when combined with other foods such as yogurts and smoothies. In this article I’m going to be taking a look at five of the best seeds in terms of protein content.

1. Sunflower Seeds

Protein Per 1 oz. Serving = 5.6g

CaloriesPer1 oz. Serving = 164

Sunflower seeds pack an impressive 5.6g of protein per 1 oz. (28g) serving. In addition to this, they contain over 20% of the recommended daily allowance (RDA) for 10 different vitamins and minerals including copper, selenium, vitamin B1 and vitamin E. Their high concentration of vitamin E gives sunflower seeds powerful antioxidant properties and by eating them regularly you can protect your cells and vital organs from oxygen related damage and chronic disease.

2. Pumpkin Seeds

Protein Per 1 oz. Serving = 5.2g

CaloriesPer1 oz. Serving =125

Pumpkin seeds are packed full of copper, magnesium, manganese, phosphorus and zinc. They also provide your body with 5.2g of protein per 1 oz. serving. The unique blend of nutrients in pumpkin seeds supports a number of processes in the body including healthy digestion, hormone production and temperature regulation. Studies have shown that pumpkin seeds also help to regulate blood glucose levels and are particularly useful for diabetics.

3. Flax Seeds

Protein Per 1 oz. Serving = 5.1g

CaloriesPer1 oz. Serving = 150

A 1 oz. serving of flax seeds contains a notable 5.1g of protein. Flax seeds are also one of the top food sources of lignans and polyunsaturated fat. Collectively, these nutrients in flax seeds strengthen your heart, reduce inflammation in the body, protect against cancer, boost your brain and much more.

4. Sesame Seeds

Protein Per 1 oz. Serving = 4.7g

CaloriesPer1 oz. Serving = 158

Like all the other seeds on this list, sesame seeds are a nutrient packed powerhouse. Not only do they provide you with a notable 4.7g of protein per 1 oz. serving but they also contain lots of healthy fats, calcium, copper, fiber, manganese and magnesium.  These minerals enhance your health in countless ways and support the production of various health boosting cells in the body (including red blood cells and immune system cells), strengthen your bones and much more.

5. Chia Seeds

Protein Per 1 oz. Serving = 4.4g

CaloriesPer1 oz. Serving = 137

Chia seeds are another nutrient packed nut that are well worth adding to your diet. A 1 oz. portion contains 4.4g of protein along with generous amounts of fiber, healthy fats, calcium, manganese and phosphorus. The fiber and manganese in chia seeds support your metabolism and ensure that your body burns the maximum amount of calories each day while also keeping your digestive system healthy. In addition to this, the healthy fats enhance the function of your vital organs while the calcium and phosphorus boost your bones and keep them strong and healthy.


If seeds aren’t currently part of your diet, now is the time to make some changes. Not only do they provide you with plenty of protein but they also enhance your health in countless ways. So experiment with the five on this list and start making them a regular fixture in your diet today.

Leave a Reply