Pumpkin and hemp seeds contain the most protein per ounce. However, eating nuts and seeds regularly can have other health benefits, including supporting healthy blood pressure, brain function, and blood sugar.

1. Pumpkin Seeds

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Serving size: 1 oz

Protein: 9 g

Pumpkin seeds are a good source of protein, but they also contain tryptophan. Research suggests that they help improve your sleep quality . If you don't like the taste of raw pumpkin seeds, you can toast them to change things up.

2. Hemp Seeds

Hemp seed hearts, or the shelled seed.

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Serving size: 1 oz

Protein: 9 g

Hemp seeds are high in protein and polyunsaturated fatty acids, including linoleic acid and alpha-linolenic acid. They also contain vitamins you need to stay healthy, includi

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