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Which Dry Fruits Have The Highest Protein?

Discover the top dry fruits loaded with protein, empowering your dietary choices with these nutritious snacks for an added protein boost.

  • 17 Nov 2023
  • 3 min read
  • 1447 views

Are you on the hunt for delicious, nutritious snacks that are also great for your health and packed with proteins? Then, say goodbye to processed food snacks and switch to some of the best dry fruits out there! Dry fruits are an important source of essential vitamins, minerals, micronutrients, carbohydrates and fibres. But most people don’t know that some dry fruits also have high amounts of protein! Eating these foods can help build muscles and provide long-lasting energy - so no more feeling hungry between meals. In this post, we will explore which dry fruit has the highest protein.

 

List of dry fruits with their protein content

The following is the list of dry fruits that give you a considerable amount of protein:

  1. Almonds: Almonds are one of the most nutritious dry fruits. They provide a significant amount of fibre, vitamin E, calcium, copper, magnesium, riboflavin, and also proteins. 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.
  2. 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, anti-oxidants, phytic acids, melatonin, catechins, etc. All these healthy nutrients make walnuts important for brain health, heart health, and cancer prevention.
  3. Pistachios: Pistachios are a rich source of protein as a dry fruit. Pistachios 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 protein. This much protein in one serving helps you feel satisfied for a longer time in addition to its delicious taste as a snack.
  4. Cashews: Cashews are a good source of plant protein, carbohydrate, healthy fat and fibre, in addition to micronutrients and some vitamins. Besides, they are low in sugar and offer great taste particularly when roasted. They provide several health benefits by aiding heart and brain health. The protein content is 5 grams per ounce (28 grams) of cashews.
  5. Pine nuts: These are seeds from certain pine cones. They are really rich in vitamins, minerals, fats and proteins. A considerable amount of fats give them a buttery texture, but they are still healthy for your body. Pine nuts have a good amount of protein as well; an ounce of pine nuts gives you 4 grams of protein.
  6. Brazil nuts: Brazil nuts are associated with significant health benefits with their high fats, proteins, 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 gram).
  7. Peanuts: Peanuts/groundnuts are very well known from a culinary point of view as well 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 daily protein requirement is concerned. Besides, it has healthy mono- and polyunsaturated fats that gives it a creamy texture in peanut butter.
  8. Hazelnuts: Hazelnuts are great in taste, and they 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 hazelnut is 4.2 grams per ounce (28 grams). Hazelnuts make a delicious snack when combined with chocolate.

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Conclusion:

Dry fruits always make a great choice for snacks as they are both tasty and healthy. They have a long shelf life and can also be used in various meals for health and taste. The abovementioned nuts are a rich source of proteins that help you to be satiated and healthy.

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