Nuts and seeds such as almonds, peanuts, pumpkin seeds or sunflower seeds consist largely of fat but also contain notable amounts of plant protein, often in the range of around 15 to 25 g per 100 g depending on the type. Even though the protein content is lower than that of classic animal sources, nuts and seeds make a noticeable contribution to total intake in everyday life.
Because of their high fat and therefore energy content, nuts and seeds are usually eaten in smaller portions, such as a handful, rather than as the sole protein source of a meal. They are well suited to enriching plant-based dishes, muesli or salads, and provide fibre and unsaturated fatty acids as well as protein. Roasted and unroasted varieties differ in taste, but nutritionally the basic nutrient content remains similar.
How nuts and seeds can be combined with other plant protein sources is described in the guide Combining plant protein sources. A related plant-based fat and protein product is described in the entry Hemp protein.
