Which Dry Fruit has more Protein

When it comes to healthy snacking, dry fruits are often at the forefront of our choices. They're packed with essential nutrients, healthy fats, and energy-boosting carbohydrates. But did you know that some dry fruits also stand out as protein powerhouses? In this blog, we'll take a closer look at which dry fruits have more protein.


Almonds are renowned for their nutritional value, and they're a fantastic source of protein among dry fruits. A mere handful of almonds, about 1 ounce or 23 almonds, contains approximately 6 grams of protein. These nuts are also loaded with heart-healthy monounsaturated fats, fiber, and various vitamins and minerals, making them a great all-around snack.


Pistachios are not only delicious but also a significant source of plant-based protein. One ounce of pistachios provides about 6 grams of protein, similar to almonds. Additionally, they are rich in fiber, healthy fats, and various antioxidants, making them an excellent choice for snacking.


Cashews are another popular choice among dry fruits. While they have slightly less protein than almonds and pistachios, with around 5 grams of protein per ounce, they are still a valuable source of this essential nutrient. Cashews are also known for their creamy texture and are rich in healthy fats, making them an excellent addition to your diet.


Walnuts are unique among dry fruits due to their high omega-3 fatty acid content. They contain approximately 4.3 grams of protein per ounce. While walnuts are not the highest in protein, they offer a multitude of health benefits, including brain-boosting properties thanks to their omega-3s.


Peanuts are technically legumes, but they are often grouped with dry fruits due to their similar nutritional profiles. They are one of the best sources of protein, offering a whopping 7 grams of protein per ounce. Not only are peanuts protein-rich, but they also contain heart-healthy monounsaturated fats and a good dose of fiber.

Chia Seeds:

Chia seeds, although not commonly thought of as dry fruits, are a protein-packed addition to your diet. Just two tablespoons of chia seeds contain around 4 grams of protein. They are also an excellent source of fiber, omega-3 fatty acids, and various essential minerals.

Pumpkin Seeds (Pepitas):

Pumpkin seeds, or pepitas, are a protein-rich choice among dry fruits. They provide about 5 grams of protein per ounce and are loaded with important nutrients like magnesium, zinc, and antioxidants. They make a great addition to salads, yogurt, or as a crunchy snack.

Sunflower Seeds:

Sunflower seeds are another protein source that deserves recognition. They contain around 6 grams of protein per ounce and are rich in vitamin E, selenium, and healthy fats. Sprinkle them on your salad or enjoy them as a snack.

Dried Apricots:

Dried apricots stand out among dried fruits for their protein content. They offer approximately 2 grams of protein per ounce. Additionally, they are a good source of dietary fiber, vitamins, and minerals.

In conclusion, if you're looking to boost your protein intake with dry fruits, you have several excellent options to choose from. Almonds, pistachios, cashews, and peanuts lead the way with their higher protein content, while seeds like chia, pumpkin, and sunflower also offer substantial amounts of protein. Don't forget the added benefits that these dry fruits provide, such as healthy fats, fiber, vitamins, and minerals, making them not only tasty but also a nutritious choice for snacking.

While dry fruits are undoubtedly a great source of protein, it's essential to consume them in moderation as part of a balanced diet. Incorporate these protein-packed dry fruits into your daily routine to enjoy their numerous health benefits while satisfying your taste buds.

Leave a comment

All comments are moderated before being published