10 Highest Protein Rich Dry Fruits

Ever wondered what can be an easy snack to eat before a workout that can give you the energy required but also have an adequate amount of Protein.

Or you have that hunger pang in the evening and wish you had a nutrition rich snack instead of an empty packet of chips.

The following Dry fruits in moderate amounts can be a value addition to your daily sources of Protein. They key obviously is in moderation.

1. Almonds


Almonds are renowned for their high protein content and numerous health benefits. Packed with essential nutrients, almonds are a versatile ingredient in various culinary creations. From salads to desserts, almond recipes offer a delightful crunch and nutty flavor. Apart from their culinary appeal, almonds are known for their impressive health benefits. Rich in antioxidants, fiber, and healthy fats, almonds contribute to heart health, weight management, and improved digestion.

Moreover, almonds are rich in monounsaturated fats and fibers, which keep you satiated the whole day and improve your health. For acquiring more benefits, it is advisable to have almonds with the skin on. Also, almonds are rich in vitamin E, and according to some studies and research, vitamin E may help with fatty liver disease

2. Dates


Renowned for their natural sweetness and dense nutritional profile, dates are a popular dried fruit known for their versatility in both savory and sweet dishes. Date recipes range from using them as a natural sweetener in baking to incorporating them in salads and meat dishes for a unique flavor twist.

The benefits of dates are plentiful; they are a great source of energy due to their high natural sugar content and are packed with essential nutrients like fiber, vitamins, and minerals. Date varieties include Medjool, Amber, Ajwa, Kalmi and Barari, each with its own distinct taste and texture.

Consumption tips for dates involve incorporating them into your daily diet by adding them to oatmeal, yogurt, or smoothies for a nutritious boost. The nutritional value of dates is impressive, offering antioxidants, potassium, and magnesium that contribute to overall health and well-being. Incorporating dates into your diet can provide a delicious way to enjoy a nutritious snack or meal addition.

Other Nutrients in Dates

  • Magnesium
  • Iron
  • Vitamin B-6
  • Potassium
  • Carbohydrates
  • Selenium

Also Read: Benefits Of Dates During Pregnancy

3. Walnuts

walnuts protein and calories

Walnuts, known for their rich nutty flavor and unique texture, are a popular protein-rich dry fruit that offers a range of health benefits. These nuts are a powerhouse of nutrients, providing essential fatty acids, antioxidants, and protein. Incorporating walnuts into a balanced diet can have numerous positive effects on health.

Health benefits associated with walnuts include improved heart health, brain function, and weight management. They are also known to have anti-inflammatory properties and can contribute to better overall well-being. Culinary uses of walnuts are diverse, ranging from being used in baking recipes, salads, or simply enjoyed as a snack.

In terms of their nutritional profile, walnuts are high in protein, fiber, and healthy fats. The harvesting process for walnuts involves collecting the ripened nuts from walnut trees, which are then hulled and dried. To maintain their freshness and flavor, it is recommended to store walnuts in a cool, dry place in an airtight container. Proper storage ensures that walnuts retain their nutritional value and taste for an extended period.

4. Pistachios

pistachios calories

Known for their vibrant green color and distinct taste, pistachios are another protein-rich dry fruit that offers a multitude of health benefits similar to walnuts. Pistachios are packed with essential nutrients and provide several benefits for overall well-being.

Compared with other nuts, pistachios have a rich ratio of essential amino acids (acids that are needed to be obtained while having a diet, so that the body can use them to build muscles.) relative to their protein content. They are one of the best protein rich dry fruits as they contain 6 grams of protein per 30g of pistachios.

A cup of pistachios has 4.7 grams of fat, so it is safe to say that pistachios are one of the best protein rich dry fruits and nuts.

5. Cashews

5 cashew protein

Cashews, a popular nut in the culinary world, are a protein-rich dry fruit that boasts a creamy texture and a subtly sweet flavor. Cashew recipes are diverse, ranging from savory dishes like cashew chicken stir-fry to sweet treats like cashew butter cookies, showcasing the nut's versatility in cooking. In addition to their culinary uses, cashews offer various health benefits. They are a good source of protein, healthy fats, vitamins, and minerals, contributing to heart health, weight management, and overall well-being.

Cashew farming practices involve cultivating cashew trees in tropical regions with well-drained soil and ample sunlight. The cashew processing techniques are meticulous, involving shelling, drying, and peeling the nuts to ensure quality. Recent cashew market trends show a growing demand for organic and sustainably sourced cashews, reflecting consumers' increasing focus on ethical and healthy food choices. As cashews continue to gain popularity worldwide, their significance in both culinary creations and dietary preferences remains ever-present.

6. Brazil Nuts

brazil nuts protein per 100g

Hailing from the Amazon rainforest, Brazil nuts are a protein-rich dry fruit renowned for their distinct flavor and nutritional benefits. Packed with essential nutrients, Brazil nuts offer various health benefits. They are an excellent source of selenium, a powerful antioxidant that supports immune function and may reduce inflammation. Additionally, Brazil nuts contain healthy fats, protein, fiber, and important minerals like magnesium and phosphorus.

In culinary uses, Brazil nuts are often eaten raw or roasted as a snack. They can also be chopped and added to salads, granola, or baked goods for a crunchy texture. When compared nutritionally, Brazil nuts stand out for their high selenium content, which is significantly higher than other nuts. This mineral plays a crucial role in thyroid health and may help reduce the risk of certain cancers.

Brazil nuts predominantly grow in the Amazon rainforest regions of Brazil, Bolivia, and Peru. To maintain their freshness, store Brazil nuts in an airtight container in a cool, dark place. Their high oil content makes them susceptible to rancidity, so refrigeration can help prolong their shelf life.

7. Peanuts

peanuts protein per 100g calories

Peanuts, widely recognized for their versatility and nutritional value, are a popular protein-rich dry fruit enjoyed worldwide. Peanut butter, a creamy spread made from ground peanuts, is a beloved product derived from these nuts. Despite their benefits, peanuts can trigger peanut allergies in some individuals, making it crucial to be cautious when consuming or handling them.

Peanut farming is a significant agricultural activity in many regions, with countries like China, India, and the United States being major producers. These legumes are not only tasty on their own but also feature in a variety of dishes and snacks. From peanut brittle to satay sauce, peanuts are a staple ingredient in numerous recipes worldwide.

In terms of nutrition, peanuts pack a powerful punch. They are rich in protein, healthy fats, fiber, vitamins, and minerals, making them a great addition to a balanced diet. Whether eaten as a snack, used in cooking, or processed into peanut butter, peanuts offer a delicious and nutritious way to boost your protein intake.

 8. Pine Nuts

pine nuts high in protein

Renowned for their delicate flavor and versatility in culinary creations, pinenuts are a sought-after protein-rich dry fruit in various cuisines worldwide. Pinenuts are not only prized for their taste but also for their numerous health benefits. These small yet nutrient-packed nuts are rich in protein, healthy fats, vitamins, and minerals, making them a great addition to a balanced diet.

In terms of culinary uses, pinenuts are a popular ingredient in both sweet and savory dishes. They can be sprinkled over salads, incorporated into pesto sauces, or used in baking to add a rich, buttery flavor. Pinenuts are also commonly found in Mediterranean and Italian cuisines, where they are used in dishes like pasta, risottos, and desserts.

When it comes to nutritional value, pinenuts are a good source of antioxidants, which help protect the body against oxidative stress. To maintain their freshness, it is recommended to store pinenuts in an airtight container in the refrigerator or freezer.

One of the most popular recipes featuring pinenuts is the classic basil pesto, where they are blended with fresh basil, garlic, Parmesan cheese, and olive oil to create a flavorful sauce for pasta or sandwiches.

9. Hazelnuts

hazelnuts calories & protein

Out of all nuts, hazelnuts are the most delicious, as they have a sweet, buttery, and toasted flavor.

Studies further demonstrate that adding protein to your diet might help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, thereby lowering the risk of heart disease.

Other Nutrients in Hazelnuts

  • Vitamin E
  • Folate
  • Vitamin B
  • Arginine

10. Fox Nuts (Makhana)

If you are looking for a superfood that you can use as a quick, nutritional snack, then look no further than fox nuts (Makhana).

Fox nuts are one of the most beloved protein rich dry fruits, as their nutritional value is much better than that of other nuts.

Due to their high protein content, they make such an essential part of fasting food because a couple of them can provide you with energy the entire day.

How To Add Dry Fruits and Nuts To Your Diet

  • Pack a bunch of nuts, dry fruits along with a banana or apple for lunch. 
  • Grind or process nuts and dry fruits into a powder or fine mixture, this nutrient-heavy mix can be added to smoothies, beverages and desserts as a topping or base.
  • Choose an appropriate nut and crush it a bit, add it to soups and salads to replace the crunchiness of croutons.
  • Add chopped or crushed almonds, cashews or pecans to your breakfast cereal and skip the sugar. You’ll add healthy fats, fibre and boost your energy levels for the rest of your day. Almonds are also one of the best dry fruits for weight loss due to their low calories count.
  • Nuts can also be added on top of baked fish (and other proteins), this gives both something crunchy to contrast with the fish but also does wonders for your plate presentation. 
  • Stir fry dishes (think Thai cuisine and anything cooked in a wok) all can do with the flavour a handful sprinkling of nuts can bring.