10 dry fruits and how much protein they contain

Dec 16, 2024

Teesha Shirodkar

Protein in dry fruits

Protein is an essential nutrient that plays a crucial role in building muscle, strengthening bones, and promoting overall health and these dry fruits may help you with your day’s intake easily and healthily. The following quantities of protein are per 100 grams, according to the USDA.

​Almonds – 21g

Almonds are a staple in many households and are technically seeds. They are rich in monounsaturated fats and fiber, promoting satiety and overall health. Eating them with the skin maximises their benefits, including high vitamin E content.

​Walnuts – 15g

Walnuts are nutrient-dense and provide essential fatty acids like ALA (alpha-linolenic acid). They are beneficial for heart health and gut health due to their rich microbial content, making them a great addition to any diet.

​Pistachios – 20g

Pistachios have a favourable amino acid profile that supports muscle building. They offer a unique combination of flavour and nutrition, making them one of the best protein-rich dry fruits available.

​Cashews – 18.22g

Cashews are not only high in protein but also packed with vitamins and minerals. They support immunity and red blood cell production while helping to prevent heart disease and weight gain.

​Peanuts – 25.80g

Despite being legumes, peanuts are often classified as nuts due to their high protein content. They rank highest among common nuts for protein and are favoured by fitness enthusiasts for their nutritional value.

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​Hazelnuts – 13.33g

Hazelnuts have a sweet flavour profile and are rich in nutrients that can help lower bad cholesterol levels. Their delicious taste makes them a popular choice for various culinary applications.

​Dates – 2.5g

Dates are nutrient-rich fruits that provide essential vitamins and minerals while being high in fiber. They support digestive health and can help manage cravings due to their natural sweetness.

​Fox Nuts (Makhana) – 9.77g

Fox nuts are an excellent snack option with significant protein content. Their nutritional profile makes them ideal for fasting diets, providing energy throughout the day.

​Raisins (Kismis) – 2.5g

Raisins are naturally sweet and packed with dietary fiber, vitamins, and minerals. They enhance various dishes and are known for their health benefits related to digestion and blood pressure regulation.

​Dry Figs – 2.5g

Figs are unique fruits known for their sweet taste and numerous health benefits. They are often used to address respiratory and reproductive health issues due to their rich nutrient content.

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