Updated on 23 Dec 2025
Protein is an essential nutrient for building and repairing muscles, supporting metabolism and maintaining overall health. Most often, people think of meat, eggs, and dairy as primary sources of protein.
But did you know dry fruits can also be a great way to add plant-based protein to your diet? Eating these foods can help build muscles and provide long-lasting energy, so no more feeling hungry between meals.
Explore the top 10 dry fruits that have the highest protein, and how to incorporate them into your diet.
10 highest protein-rich dry fruits you must add to your diet
The following is the list of dry fruits that give you a considerable amount of protein:
- Almonds: Almonds provide a significant amount of fibre, vitamin E, calcium, copper, magnesium, riboflavin and They are also a good source of zinc, thiamine, potassium, vitamin B and folate. A handful of almonds (that is, around 30 grams) can provide you with 6 grams of protein. This amount makes up about 10% of the daily protein requirement.
- Walnuts: Walnuts are another nutritious dry fruit full of essential fatty acids. They are low in carbohydrates and high in fats, proteins and fibres. Walnuts have 65% fats and 15% proteins. Other components of walnuts are vitamins, minerals, fibres, antioxidants, phytic acids, melatonin, catechins, etc. All these healthy nutrients make walnuts important for brain health, heart health, and cancer prevention.
- Pistachios: Pistachios are a rich source of protein. They are cholesterol-free and have a significant amount of fats, carbohydrates, fibres, vitamins and minerals. Potassium is also present in pistachios, making them a healthier snack. One ounce (around 28 grams) of pistachios contains 5.43 grams of protein. This much protein in one serving helps you feel satisfied for a longer time, in addition to its delicious taste.
- Cashews: A creamy, flavourful nut delivering about 5 g of protein per 28 g serving. Rich in healthy fats, fibre, magnesium, and copper, and low in sugar, cashews support heart and brain health while offering a satisfying taste.
- Pine nuts: These are seeds from certain pine cones. They are really rich in vitamins, minerals, fats and proteins. A considerable amount of fats gives them a buttery texture, but they are still healthy. Pine nuts have a good amount of protein as well; an ounce of pine nuts gives you 4 grams of protein.
- Brazil nuts: Brazil nuts are associated with significant health benefits with their high fat, protein, fibre, and micronutrient content. These nuts are particularly high in selenium, which is required for good thyroid function and strong immunity. They are also a good source of vitamin B1, B6, E, calcium, copper, manganese, etc., which help many body functions. As far as protein content is considered, you’ll get 4 grams of protein per ounce (28 grams).
- Peanuts: Peanuts/groundnuts are very well-known from a culinary point of view, as well as for snacking. These legumes also provide a significant amount of protein in addition to fats, vitamins and minerals. 100 grams of peanuts gives you 25.8 grams of protein, which is a good amount as far as the daily protein requirement is concerned. Hazelnuts: Hazelnuts are great in taste and contain a decent amount of fats, proteins, fibre, and many micronutrients. They are a rich source of healthy mono- and polyunsaturated fats, along with antioxidants. They are good for the heart, decrease inflammation, and lower cancer risk. The protein content in hazelnuts is 4.2 grams per ounce (28 grams).
- Dates: Naturally sweet and chewy, dates are energy-dense powerhouses rich in fibre and essential minerals like potassium, magnesium, copper, and manganese. They also offer antioxidants that help combat oxidative stress. Around 2 grams of protein can be found in 100 grams of dates. They also support digestion, promote heart health and improve bone strength.
- Raisins: Raisins, or dried grapes, are rich in fibre, iron, and antioxidants. With about 3 g of protein per 100 g, they support digestion, help prevent anaemia, and contribute to oral health. Enjoy them in cereals, baked goods, or trail mixes for a quick energy boost.
How to incorporate dry fruits in your diet?
Below are the most helpful ways:
- Snack them directly: Keep a small mix of almonds, pistachios and walnuts for a quick energy boost.
- Add to breakfast: Sprinkle chopped cashews or raisins over oatmeal, yoghurt or smoothies.
- Use as salad toppers: Use roasted almonds to add crunch to your salad while making it more nutritious.
- Mix in desserts: Use dates as a healthy, natural sweetener in puddings or energy bars. You can also add chopped almonds or cashews, adding extra crunch and nutrition to your desserts.
- Include in your savoury dishes: You can toss nuts into stir-fries, rice dishes, or curries for extra flavour and protein.
- Make nut butters: You can make almond or peanut spread for toast or a dip for fruits.
- Blend into protein shakes: Add walnuts, almonds or pistachios to protein shakes to boost their richness and nutritional value.
- Portion wisely: Overconsuming these dry fruits can add up to more calories. Thus, consult a dietitian for accurate portion guidance.
Conclusion
Dry fruits are a smart choice for snacks as they are both tasty and nourishing. With a long shelf life and versatility in meals, they provide protein, fibre, and essential nutrients that keep you full and healthy.
Along with adding protein-rich dry fruits to your diet, it is wise to invest in a health insurance plan. Whether it’s individual coverage or health insurance for parents, the right policy offers financial protection in unforeseen medical situations, allowing you to focus on quality care instead of expenses.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.