Which Dry Fruit Has the Most Protein?

by: Muhammad Hassan
March 2025
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Protein is an essential nutrient for muscle growth, energy, and overall health. While dry fruits in Pakistan are commonly known for their healthy fats, fiber, and vitamins, some also provide a good amount of protein. If you are looking to add more plant-based protein to your diet, dry fruits in Pakistan can be a great option.

Here is a list of high-protein dry fruits and their benefits.

1. Almonds – The Best Source of Protein

Almonds are one of the highest protein-rich dry fruits. They are also packed with vitamin E, healthy fats, and fiber, making them a great choice for overall health.

Protein content: 21g per 100g

How to consume:

Eat 8-10 almonds daily as a snack.
Add them to smoothies, salads, or oatmeal.
Soak overnight for better digestion.

2. Pistachios – High in Protein and Fiber

Pistachios are not only high in protein but also rich in fiber and antioxidants. They help maintain muscle strength and promote good digestion.

Protein content: 20g per 100g

How to consume:

Eat 15-20 pistachios as a healthy snack.
Sprinkle them over yogurt or desserts.

3. Cashews – A Good Protein Option

Cashews are rich in protein, healthy fats, and essential minerals like magnesium and iron. They are great for energy and bone health.

Protein content: 18g per 100g

How to consume:

Eat 5-7 cashews daily.
Use them in curries, smoothies, or desserts.

4. Walnuts – Protein with Omega-3 Benefits

Walnuts are a great source of protein along with omega-3 fatty acids, which support brain and heart health.

Protein content: 15g per 100g

How to consume:

Eat 3-4 walnuts per day.
Add them to baked goods, smoothies, or salads.

5. Hazelnuts – A Protein-Rich Nut

Hazelnuts provide a good amount of protein along with vitamin E and healthy fats that support skin and heart health.

Protein content: 15g per 100g

How to consume:

Eat 5-6 hazelnuts daily.
Add them to coffee, chocolate, or granola.

6. Peanuts – A Budget-Friendly Protein Source

Although technically a legume, peanuts are often grouped with dry fruits. They are one of the best plant-based protein sources.

Protein content: 26g per 100g

How to consume:

Eat a handful of roasted peanuts as a snack.
Use peanut butter on toast or in smoothies.

Which Dry Fruit Should You Choose for Protein?

If you are looking for the highest protein content, peanuts and almonds are the best options. If you want a mix of protein and healthy fats, pistachios, cashews, and walnuts are great choices.

Final Thoughts

Including protein-rich dry fruits in your diet can help improve muscle strength, energy levels, and overall health. A small portion daily provides essential nutrients without excess calories.

For the best quality, choose fresh and natural dry fruits. Brands like Fresh Basket offer a variety of high-protein dry fruits to support a balanced diet. Start adding them to your meals today.