Dry Fruits with the Highest Protein Content

In the field of healthful foods, dried fruits retain a distinct position. They are not only a source of quick energy but are also filled with a multitude of nutrients. For those who are careful about their protein consumption, dried fruits may be a substantial addition. Let’s look into which dried fruits are the top candidates when it comes to protein content.

1. Almonds:
Almonds lead the pack among dry fruits in terms of protein. On average, a handful of almonds, around 23 almonds, offer around 6 grams of protein. They’re also rich in healthy fats, magnesium, and vitamin E, making them an all-around superfood.

2. Pistachios: Following closely following almonds are pistachios. About 28 grams of pistachios, or approximately 49 kernels, offer about 6 grams of protein. Besides, they include a healthy dosage of fiber, antioxidants, and unsaturated fatty acids.

3. Walnuts:
Although generally commended for their Omega-3 fatty acid content, walnuts also deliver a remarkable quantity of protein. 28 grams of walnuts offer roughly 4.3 grams of protein. They also have a function in brain health owing to their particular nutritional content.

4. Cashews:
Cashews contain a little lower protein level than almonds and pistachios but are still a worthwhile item in a protein-focused diet. A 28-gram serving delivers roughly 5 grams of protein. They’re also a terrific source of magnesium and iron.

5. Brazil Nuts: Originating from the Amazon jungle, Brazil nuts give roughly 4 grams of protein in a 28-gram meal. They’re primarily recognised for their high selenium content, a mineral required for several body activities.

6. Hazelnuts:
Hazelnuts, or filberts, are widely used in chocolates and pastries. A 28-gram serving delivers roughly 4 grams of protein. Furthermore, they’re rich in various vitamins and minerals, including vitamin E and magnesium.

7. Peanuts:
Although technically legumes, peanuts are sometimes combined alongside nuts for culinary reasons. They’re extremely protein-rich, with a 28-gram serving containing roughly 7 grams of protein. They also include different beneficial chemicals and antioxidants.

8. Dried Apricots:
While not a nut, dried apricots are worthy of consideration. When dried, the protein content becomes more concentrated. A serving of dried apricots may supply roughly 1-2 grams of protein, which is respectable for a fruit. Plus, they’re a fantastic source of potassium and vitamin A.

9. Raisins: Another dried fruit, raisins, are simply dried grapes. They contain roughly 1 gram of protein every 28 grams. Though not as protein-rich as other nuts, they’re a fantastic source of iron, fiber, and carbs.

10. Dates:
Dates, particularly the Medjool type, are substantial energy sources. In terms of protein, a 28-gram meal delivers roughly 0.8 grams. While small in protein, they’re rich in important minerals and vitamins.

Combining for Maximum Benefit:

It’s worth mentioning that although individual dried fruits have their protein content, mixing them may assist enhance total protein consumption. Making a trail mix or introducing a few into everyday meals may be both tasty and beneficial.


Dry fruits are more than simply delightful nibbles. They are powerhouse nutrients with considerable protein content. When incorporated into a balanced diet, they may add considerably to daily protein consumption, benefitting overall health. It’s always a good idea to incorporate a range of these dry fruits to not only optimise protein but also benefit from the multitude of other vitamins, minerals, and healthy substances they contain.

Certainly! Let’s increase the list by integrating additional dried fruits and their relative protein contents:

11. Dried Figs: Figs, when dried, provide a rich source of nutrients. For every 28 grams of dried figs, you may anticipate roughly 0.8 grams of protein. They’re also rich in dietary fiber, calcium, and potassium, making them helpful for bone health and digestion.

12. Prunes (Dried Plums):
Prunes are recognised for their digestive advantages. A 28-gram serving delivers roughly 0.6 grams of protein. Apart from protein, they’re a terrific source of dietary fiber, vitamins, and minerals, including potassium and iron.

13. Dried Cherries:
Though dried cherries may be lower on the protein scale compared to nuts, they are filled with antioxidants. A 28-gram serving delivers roughly 0.5 grams of protein. They’re also a fantastic source of vitamin C and potassium.

14. Dried Cranberries:
Dried cranberries are appreciated for their tart flavour and health advantages. For every 28 grams, there’s roughly 0.4 grams of protein. They are also rich in antioxidants, vitamin C, and nutritional fiber.

15. Sun-dried Tomatoes:
While technically a fruit, sun-dried tomatoes are a fantastic accompaniment to numerous cuisines. A 28-gram serving includes roughly 1.5 grams of protein. They’re also rich with lycopene, a strong antioxidant, and other vitamins and minerals.

16. Dried Pineapple:
This tropical delicacy, when dried, delivers roughly 0.5 grams of protein per 28 grams. Dried pineapple is also a good source of manganese, vitamin C, and bromelain, an enzyme with anti-inflammatory qualities.

17. Dried Mango:
Dried mango is a chewy and sweet delicacy. In terms of protein, a 28-gram serving delivers roughly 0.9 grams. It’s also rich in vitamin A, assisting with eyesight and immunological function.

18. Dried Papaya: Dried papaya pieces contain roughly 0.5 grams of protein per 28 grams. They’re also a fantastic source of vitamin C and dietary fiber.

Dried fruits not only give a practical and long-lasting snack alternative but also are rich in a variety of nutrients. While they may not come up to the protein quantities found in nuts, they provide a plethora of additional vitamins, minerals, and health advantages. Combining them with almonds in a trail mix may create a balanced and protein-rich snack. As with any meals, moderation is crucial as dried fruits are calorie-dense and may include extra sugars.

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