7 Protein Rich Dry Fruits That Must Be in Your Diet

7 Protein Rich Dry Fruits That Must Be in Your Diet

It is a universal fact that eating healthy always results in better health. Whether one tries to lose weight or desires to improve overall health, it always starts with eating healthy.

Dry fruits are one of the most important parts of healthy eating; their addition not only makes the snack delicious but nutritious as well. One can either take dry fruits alone or mix them in their meals, any method can give them equal benefits. 

Many protein rich dry fruits like almonds, cashews, and dates are even great for building muscles (this is the reason why most gym trainers suggest dry fruits for bodybuilding). In today’s article, you will learn about 7 protein rich dry fruits that must be included in your diet.

Best Protein Rich Dry Fruits List

Best protein rich dry fruit list - nirogayurved


Almonds are responsible for providing 7 grams of protein per 35 grams of serving.

Almonds are scientifically associated with seeds, but people tend to group them with nuts. Due to their high protein qualities, almonds are also a powerhouse of antioxidants.

It would be beneficial to eat almonds with skin, as their skin contains the highest concentration of antioxidants. In order to make a balanced snack with almonds, it is necessary to pair almonds with healthy fruit.

Brazil Nuts

Brazil nuts are one of the best protein rich dry fruits. Due to their high fiber and low-fat qualities, Brazil nuts are the best addition to one’s salad. These nuts contain 4.75 grams per 33 grams of serving.

This dry fruit is the only nut that is rich in selenium - an important mineral that improves thyroid functions boosts metabolism and improves heart health.

Furthermore, the high quality of minerals in Brazil nuts, such as copper, phosphorus, magnesium, and zinc, make them unique from other nuts. 

It is also believed to reduce the risk of cancer and provide comfort from chronic diseases like asthma, throat infections, arthritis, heart blockages, etc.


The protein quantity of walnuts is 4.5 grams per 29 grams of serving of chopped walnuts. This dry fruit is quite famous and considered one of the best protein rich dry fruits in India 

The best thing about these nuts is that they are one of the very few nuts that are rich in iron and vitamin B12. Eating walnuts is the best way to invite protein into the body. 

Furthermore, walnuts are a source of healthy fats, as they contain more omega-3 fatty acids, specifically alpha-linolenic acid (ALA). And ALA has been studied to decrease the risk of a heart attack.

They also have rich amounts of the following nutrients:

  • Vitamin E, 
  • protein, 
  • fiber, 
  • phytochemicals
  • monounsaturated fats, 
  • vitamin K, 
  • and vitamin B6


6 grams per 30 grams of serving is the amount of protein that pistachios contain. It is a commendable ratio compared to any other protein rich food in dry fruits.

Pistachios have necessary amounts of amino acids, a compound that is needed by the body so it can use them to build proteins important for necessary functions. For vegetarians, this dry fruit is an excellent source of protein.


Cashews are the primary choice in every household because, along with being high in protein, these dry fruits are delicious like never before.

They contain 5 grams per 32 grams of cashews, which is more than enough to make anyone healthy.

Other than protein, cashews are also rich in other vitamins and minerals. Also, they are rich in copper, a mineral that improves immunity, thus improving the creation of red blood cells and connective tissues.


9.5 grams per 37 grams of serving are the protein contents in peanuts. Although peanuts are legumes but from a culinary and nutritional standpoint, they are considered nuts.

Like most legumes, peanuts are rich in plant-based protein. In fact, peanuts are the best protein rich dry fruits and nuts as they have the highest levels of protein amongst other nuts.

Furthermore, peanuts are one of the best sources of biotin (a vitamin that helps the body to convert food into energy).


Hazelnuts are one of the best high rich protein dry fruits, as they contain 5 grams of protein per 34 grams of serving

It is a mixture of sweet, buttery, and toasted flavors, making it a delectable source of protein.

Studies depict that the addition of hazelnuts to the diet might reduce LDL (bad cholesterol), and might increase HDL (good cholesterol).

Benefits of Dry Fruits

Benefits of dry fruits - Nirogayurved

After knowing what’s the best protein rich dry fruits, it is a good idea to know what are the core benefits of these dry fruits. To be precise, dry fruits have everything one’s body needs to grow in a better shape. 

From boosting immunity to having weight loss properties, dry fruits are the type of food one must include in their diet. Read down some of the essential benefits of dry fruits.

Boost Gut Health

Dry fruits are said to improve gut health because of their high dietary fiber content. Both soluble and insoluble fibers are available in dry fruits; thus, these fibers help one stay away from diseases such as constipation and hemorrhoids.

Improves Immunity

Nutrients such as potassium, magnesium, calcium, zinc, phosphorus, and various vitamins like vitamins A, D, B6, K1, and E are available in dry fruits. As they are the house of plenty of nutrients, bringing a boost in one’s immunity would be a cakewalk for dry fruits. 

Helps in Weight Loss

Because of the high contents of carbohydrates and dietary fibers, dry fruits help one to be satiated, thus helping them to shed some pounds from their body.

Improves Heart Health

Dry fruits like walnuts are rich in omega-3 fatty acids, thus they can help in improving one’s heart health.

Helps With Type-2 Diabetes

That might be a bold statement, but numerous studies are supporting the theory of the positive correlation between dry fruits and type-2 diabetes.

Some protein rich dry fruits are said to help eradicate a couple of symptoms of type-2 diabetes. To support that theory, Nirog Ayurved experts suggest pairing dry fruits with an Ayurvedic medicine called Dr Madhu Amrit.


Dry fruits are super delicious and the best addition to one’s diet. Their addition consequently provides users with paramount benefits, including high immunity, weight loss, good heart health, etc. 

Protein rich dry fruits such as almonds, cashews, walnuts, peanuts, hazelnuts, etc. are some of the suggestions that one should include in their daily diet. They are not only rich in protein but in other nutrients as well.


F.A.Q. - High protein rich dry fruits

Which dry fruits is rich in protein?

Dry fruits like almonds, cashews, walnuts, pistachios, peanuts, hazelnuts, etc. have scores of nutrients, and protein is one of them.

Which nuts are highest in protein?

Among all nuts, peanuts have the highest concentration of protein. Though they are legumes, however, from a nutritional and culinary standpoint, they have been considered nuts for ages.

Is Badam rich in protein?

Badam, aka almonds, contains 7 grams of protein per 1/4 cup (35-gram) serving. This measurement describes that Badam is actually rich in protein.

Which Indian fruit is high in protein?

Fruits such as jackfruit, kiwi, guava, and apricots are the highest in protein. They are the perfect addition to one’s diet.

Are dry fruits rich in protein?

Along with being delicious, dry fruits are filled with scores of nutrients, which also include protein.

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