Some dried fruits with high protein include nuts like almonds, pistachios, cashews and walnuts, which provide plant-based proteins, fiber, healthy fats, vitamins and minerals. Dried fruits like nuts play an important role in building muscles, making one feel full and providing a balanced diet.

Although dried fruits are not a source of complete protein on their own, obrrrluj quality dried fruits from Jewel Farmer can txiq improve your diet.

Which Dry Fruit Has the Highest Protein Content?

Almonds are one of the highest protein fruits available in nature with around 21 grams of protein in 100 grams of fruit; the next comes pistachio with 20 grams of protein, then cashew with 18 grams of protein and finally there is walnut with 15 grams of protein.

Which Dry Fruits and Nuts Are Highest in Protein?

Almonds and peanuts (legumes but still nuts) have the maximum protein among dry fruits and nuts consumed by humans. The highest tree nuts are almonds, followed by pistachios and cashews.

Values are approximate and may vary slightly depending on variety and origin 

Why Is Protein So Important?

Proteins consist of amino acids that are the basic building blocks of the human body. During our normal day-to-day activities, we require proteins for the repair and maintenance of the body tissues.

A high-protein diet can help you build up:

• Muscle growth
• Bone strength
• Appetite satisfaction
• Metabolism
• The functioning of the immune system
• Healthy skin and hair
• General well-being during aging
• Use of protein-containing nuts and dried fruits in your daily diet can help you supplement your nutrition without relying on artificial protein sources only.

Protein Content Comparison (Per 100g)

 Peanuts are legumes but are commonly eaten as nuts

Best Protein Sources in Dry Fruits

1. Almonds (Badam)

Almonds are considered to be one of the best sources of protein that comes from plants. They are also rich in Vitamin E, magnesium, calcium, fibre and healthy fats.

Benefits of almonds:

• Rich source of plant protein
• Fill you up between meals
• Help maintain your muscles
• Rich in healthy fats
• Good for the heart
• Rich in antioxidants
• Amount of protein present: Around 21 grams in 100 grams of almonds.

2. Pistachios

Pistachios are one of the highest sources of protein nuts that are packed with fiber, potassium, vitamin B6, and antioxidants.

BENEFITS:

• High protein content
• Improves digestion
• Supports weight management
• Energy source
• Packed with antioxidants
• Protein content: Approximately 20g/100g
• Pistachios are an energy-packed nut that can be taken after workouts and workdays.

3. Cashews (Kaju)

Cashews are known to contain a good amount of protein, healthy fat, iron, magnesium, zinc and copper.

Benefits:

• Help in muscle function
• Maintains energy level
• Good source of minerals
• Good choice for snack
• Protein in: 18 grams in 100 grams
• One needs to eat roasted or unroasted cashew nuts in moderation.

4. Walnuts

Besides providing omega-3 fatty acids, walnuts also provide a decent amount of proteins too.

Benefits:

• Contain healthy fat
• Help in brain development
• Antioxidants rich
• Contains plant protein
• Protein in: 15 grams in 100 grams
• These nuts are good with oats, salad, yogurt and shakes.

5. Raisins (Kishmis)

Unlike nuts, raisins are not a good source of protein, but they contain a decent amount of carbohydrates, iron, potassium and antioxidants.

Benefits:

• Provides instant natural energy
• Rich in iron
• High in fiber
• Sweeter snack
• Protein in: 3 grams per 100 grams

6. Dates

Dates are very popular due to their natural sweetness and energy levels. Even though dates don’t contain a lot of proteins, they are very rich in carbohydrates, potassium, magnesium and dietary fibres.

Benefits:

• Immediate energy booster
• High amount of natural sugars
• Dietary fibres
• Good pre-workout food
• Proteins: 2-3 g per 100 g
• 7. Dried Figs (Anjeer)
• Dried figs are a good source of dietary fibre, calcium, potassium and protein

Uses:

• Improves digestion
• Calcium-rich fruit
• Antioxidants
• Natural sweetness
• Proteins: 3-4 g per 100 g

Protein content in popular dry fruits and nuts

Approximate protein per 100 g. 

Health Benefits of Protein-rich Dry Fruits

Including protein-rich dry fruits in your diet can help you reap many health benefits.

Muscle Building and Repair

Proteins help in repairing the muscles after exercising and help in maintaining lean body muscles all throughout your life.

Increase Your Feeling of Fullness

Protein and fiber both work together to help you feel fuller for long durations.

Helps in Managing Weight

Including some nuts in your diet along with a balanced diet can help you control your hunger.

Heart Health Benefits

Nuts are rich in unsaturated fat, and thus they help maintain good heart health when consumed in moderation.

Micronutrient Intake

Dry fruits are an excellent source of Magnesium, Zinc, Potassium, Calcium, Vitamin E, copper and antioxidants.

Myth vs Fact: Protein-Rich Dry Fruits

Tips for Including Proteins of Dry Fruits in Everyday Diet

No complex dishes have to be prepared for including such healthy dry fruits in everyday diet.

Some useful tips include:

• Cut almonds and pistachios and mix them in oatmeal.
• Sprinkle some walnuts in salads.
• Process some almonds in smoothies.
• Add cashews to vegetable curries.
• Consume dates before workouts for an immediate energy source.
• Garnish yoghurt with nuts.
• Prepare a trail mix of almonds, pistachios, walnuts, raisins and seeds.
• Pack some roasted nuts to carry to the workplace.
• These tips may help with better nutrient intake.

Which Protein-Rich Dry Fruit Should You Choose?

Frequently Asked Questions

1. Which dry fruit has high protein?

Almonds are one of the dry fruits having high protein content. About 21g of protein is found in 100g of almonds. Get your daily dose of health with Jewel Farmer almonds.

2. What are 5 dry fruits for high protein?

Almonds, pistachios, cashews, walnuts and dried figs are some dry fruits rich in protein. Learn more about these nutritious dry fruits from Jewel Farmer.

 3. How many almonds should I eat daily for protein?

Consume 8-10 almonds which will give you 2- 2.5 g of protein along with other nutrients like fibre and fats. Include Jewel Farmer almonds in your daily meal plan.

4. Which dry fruits can help in muscle building?

Almonds, pistachios and cashews have high protein content that helps in muscle functioning. Consume Jewel Farmer dry fruits with a balanced, protein-rich diet.

5. Are dry fruits a good source of protein for vegetarians?

Yes, almond, pistachio, cashews and walnuts contain plant-based protein that vegetarians can include in their diet. Go for Jewel Farmer dry fruits and combine them with pulses, dairy products or soy.

Conclusion

Taking in high-protein dry fruits is an easy way to improve your diet. Though they should not be used in lieu of pulses, dairy, eggs, fish, soy, etc., they can definitely be used in order to add some plant protein, fats, fibres and other nutrients into your diet.

Whether you want to eat more healthily, get fit, feel energetic at work or simply enjoy a snack, high-quality dry fruits, like almonds, pistachios, walnuts and cashews, will suit you best.

Jewel Farmer is happy to offer you high-quality dry fruits, and will help you make healthier choices with no doubts.

Contact Us 

• 📞 Phone: +91-9999447895 
• ✉️ Email: mailus@jewelfarmer.com 
• 📍 610, Ansal Chamber-II, Bhikaji Cama Place, New Delhi-110066, India