Which Oil Has The Highest Protein?

November 6, 2025 •

4 min read

Did you know that most pure vegetable and seed oils, including olive and sunflower, contain virtually zero grams of protein? The common query of which oil has the highest protein stems from a widespread misconception about the separation process that turns seeds into oil, leaving the protein behind.

Quick Summary

Pure cooking oils, like olive, canola, and sunflower oil, are composed of nearly 100% fat and contain no protein, as it is removed during the extraction process. The protein is found in the whole seeds or nuts from which the oil is derived, with hemp and pumpkin seeds being notable examples.

Key Points

Zero Protein: Most pure cooking oils, including canola, olive, and sunflower, contain no protein, as it is completely removed during the extraction process.
Extraction Process: The process of extracting oil from seeds and nuts separates the fatty acids from other components like protein, carbohydrates, and fiber.
Seeds are the Source: The protein is concentrated in the whole seeds or nuts from which the oil is pressed, not the final oil product.
High-Protein Seeds: Seeds like hemp, pumpkin, and soy are excellent sources of plant-based protein when eaten whole.
Nutritional Role: The primary nutritional contribution of pure oils comes from their healthy fats and fat-soluble vitamins, not protein.
Hemp Seed Meal: The leftover material, or meal, after oil extraction from hemp seeds is highly concentrated in protein and is often used for supplements.

The Myth vs. The Reality: No Protein in Pure Oil

The most important fact to understand about cooking oils is that they are, by definition, almost entirely pure fat. The process of extracting oil from its source, whether it be a seed, nut, or fruit, is designed to separate the lipid (fat) component from everything else, including proteins, carbohydrates, and fiber. A quick look at the nutrition label for common oils confirms this reality. For example, a tablespoon of canola, olive, or sunflower oil lists its protein content as a definitive zero grams.

This is not a reflection of the source material's nutritional content but rather a function of processing. Unrefined oils, which undergo less processing, may retain trace amounts of certain nutrients, but the quantities are insignificant and do not contribute meaningfully to protein intake. Ultimately, the question of which oil has the highest protein is a trick question; no pure oil is a significant source of protein.

Where the Protein Actually Goes

When a seed like a soybean or a hemp seed is processed, the oil is extracted, but the rest of the seed remains. This leftover material is often referred to as 'meal' and is a highly concentrated source of protein, commonly used in animal feed and protein supplements. For example, after the oil is extracted from soybeans, the resulting soybean meal is known for its high protein concentration. The same principle applies to other oilseeds; the valuable protein stays with the solid residue, not the liquid oil.

High-Protein Seeds (The Real Source)

For those seeking plant-based protein, the focus should be on the whole seeds themselves, rather than the extracted oil. Seeds are dense with protein, healthy fats, and fiber, making them a powerful nutritional addition to any diet.

Hemp Seeds: One of the most potent plant-based protein sources, hemp seeds contain about 9 grams of protein per 3 tablespoons. They also provide all nine essential amino acids, making them a complete protein.
Pumpkin Seeds: These seeds offer approximately 7 to 9 grams of protein per ounce and are rich in magnesium and iron.
Flaxseeds: While smaller, flaxseeds contribute about 5 to 6 grams of protein per 2 tablespoons, along with a high fiber content.
Sunflower Seeds: An ounce of sunflower seeds contains around 6 grams of protein and is also packed with Vitamin E.
Sesame Seeds: About 5 grams of protein can be found in 3 tablespoons of these nutrient-dense seeds.

Comparison: Protein Content of Seeds vs. Oils

The following table illustrates the dramatic difference in protein concentration between the whole seed and its extracted oil, emphasizing why oils are not a protein source.


Source	Form	Protein per Serving (approx.)	Key Nutrients	Citations
Hemp Seed	3 tbsp	9 grams	Omega-3 & Omega-6 fats, minerals
Hemp Oil	1 tbsp	0 grams	Omega-3 & Omega-6 fats
Pumpkin Seed	1 oz	7 grams	Magnesium, Iron, Tryptophan
Pumpkin Seed Oil	1 tbsp	0 grams	Healthy fats	-
Soybean (seed)	1 cup (cooked)	29 grams	Fiber, iron, calcium
Soybean Oil	1 tbsp	0 grams	Healthy fats, Vitamin K
Olive (fruit)	-	-	-	-
Olive Oil	1 tbsp	0 grams	Monounsaturated fats, Vitamin E
Sunflower Seed	1 oz	6 grams	Vitamin E, magnesium
Sunflower Oil	1 tbsp	0 grams	Vitamin E, healthy fats

The Nutritional Value of Oils Lies Elsewhere

While oil doesn't provide protein, it offers other significant health benefits. The value of oils comes from their caloric energy and fatty acid profiles. For instance, olive oil is prized for its high content of heart-healthy monounsaturated fats, while flaxseed oil is an excellent source of omega-3 fatty acids. Avocado oil provides oleic acid and lutein, an antioxidant beneficial for eye health. Pure oils are therefore a crucial part of a balanced diet for providing healthy fats and fat-soluble vitamins, not protein.

For those interested in exploring the scientific underpinnings of seed protein, research on the extraction and nutritional quality of hemp protein isolate offers valuable insights into how these nutrients are processed and utilized. Nutritional Quality, Chemical, and Functional Characteristics of Hemp Seed Protein

Conclusion: Focus on the Source, Not the Oil

In conclusion, no pure cooking oil has a high protein content. The notion that an oil from a high-protein source will also be high in protein is incorrect due to the manufacturing process. For those seeking to increase their protein intake, the emphasis should be on consuming the whole seeds and nuts, which contain all the nutritional components. Cooking oils, meanwhile, should be appreciated for their healthy fats and other beneficial compounds, which contribute to a healthy diet in different ways.

By understanding this distinction, consumers can make more informed choices about their nutritional sources. Next time you reach for an oil, remember it's for the flavor and healthy fats, and if you need a protein boost, look to the whole seeds instead.

Frequently Asked Questions

Cooking oils are extracted from seeds, nuts, or fruits through processes like pressing or solvent extraction, which are designed to separate the pure fat from all other components, including protein, leaving it behind in the residual meal.

No. While unrefined and cold-pressed oils retain more of their flavor and some antioxidants, they are still almost 100% fat and contain only negligible, nutritionally insignificant amounts of protein, if any.

Hemp seeds are among the seeds with the highest protein content, offering about 9 grams of complete protein in just 3 tablespoons.

No, peanut oil is not an exception. The oil itself is extracted from the peanut and contains no protein, though the whole peanut is a great source of protein.

During the extraction process, the protein remains in the solid part of the seed or nut, which is then processed into a protein-rich meal. This meal is often used for supplements or animal feed.

To get the protein from seeds, you should eat them whole. Good sources include hemp, pumpkin, sunflower, and flax seeds, which can be added to salads, oatmeal, or smoothies.

The main nutritional benefits of oil come from its healthy fats, which are essential for many bodily functions. Different oils offer unique fatty acid profiles, such as the monounsaturated fats in olive oil or the omega-3s in flaxseed oil.

No, olive oil does not contain protein. Like other pure oils, it consists entirely of fats and contains zero protein, carbohydrates, or fiber.