List of High Protein Foods - Nut and Seed Products

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List of High Protein Foods for nut and seed products as classified by the US FDA.

Protein is essential for your body to build, repair, and maintaining muscle. Therefore, protein provides many benefits for people who wish to increase their lean muscle mass or burn fat.

The United States Food and Drug Administration (FDA) classifies a food as "High Protein" if it contains greater than 10 grams of protein per serving.

Therefore, the following high protein foods from the nut and seed products category each contain greater than 10 grams of protein per serving. Additionally, each food in this high protein foods list meets two additional criterea:

  1. The food derives greater than 20% of its calories from protein, and
  2. The calories from fat are less than 25% of total calories.

The nutritional information comes from the USDA National Nutrient Database for Standard Reference, Release 19.

Additionally, the FDA classifies a food as "low fat" if there are less than 3 grams of fat per serving. In the chart of high protein foods below, we denote "low fat" foods below by an asterisk (*).



List of High Protein Foods
Serving Size Calories Protein Grams % of Calories From Protein Fat Grams % of Calories From Fat Low Fat
Seeds, cottonseed flour, low fat (glandless)
1 oz 94 14.1 64% 0.4 4% *
100 grams 332 49.8 64% 1.4 4% *
4 oz 376 56.5 64% 1.6 4% *
Seeds, cottonseed flour, partially defatted (glandless)
1 cup 337 38.5 49% 5.8 15%  
1 oz 102 11.6 49% 1.8 15% *
100 grams 359 41.0 49% 6.2 15%  
4 oz 407 46.4 49% 7.0 15%  
Seeds, cottonseed meal, partially defatted (glandless)
1 oz 104 13.9 57% 1.4 11% *
100 grams 367 49.1 57% 4.8 11%  
4 oz 416 55.7 57% 5.4 11%  
Seeds, safflower seed meal, partially defatted
1 oz 97 10.1 44% 0.7 6% *
100 grams 342 35.6 44% 2.4 6% *
4 oz 388 40.4 44% 2.7 6% *
Seeds, sesame flour, low-fat
1 oz 94 14.2 64% 0.5 5% *
100 grams 333 50.1 64% 1.8 5% *
4 oz 378 56.9 64% 2.0 5% *
Seeds, sunflower seed flour, partially defatted
1 cup 209 30.8 63% 1.0 4% *
1 oz 92 13.6 63% 0.5 4% *
100 grams 326 48.1 63% 1.6 4% *
4 oz 370 54.5 63% 1.8 4% *


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