Top 12 High Protein Dry Fruits List in India

Healthy fats, proteins, vitamins, minerals, and antioxidants are present in dry fruits. Dry fruits are known to have therapeutic characteristics that aid in maintaining health and can even help in preventing chronic diseases such as cancer.

They are considered a delicacy, yet they have become a must-have due to their health benefits. They enthrall even children who do not like eating fresh fruits.

If you like yogurt, milkshakes, oatmeal, or other healthy breakfast options, you may add dry fruits to make them taste even better and be even healthier.

Because dry fruits are smaller, you may take them with you and eat them whenever you need a boost of energy or to fulfill your appetite.

Despite their small size, dry fruit also contains minerals and proteins. To stay healthy and fit, every health care specialist recommends having a handful of dry fruits in our diet.

Raisins, cashew nuts, almonds, pistachios, walnuts, dates, and other dry fruits are just a few examples. What’s more incredible is that they are free of processed sugar, high cholesterol, and sodium.

We have put together a fantastic list of dried fruit names that are jam-packed with nutrients and are high in proteins. Also, we have kept in mind to add only those dry fruits which are easily available in the Indian market. So here we go!

Top 12 High Protein Dry Fruits List in India

high protein dry fruits in india










1.Almonds21.15 grams per 100 grams.
2.Pistachios17 grams per cup
3.Cashews1ounce of oil-roasted cashews has 5 grams of protein.
4.Apricots1.4 grams per 100 grams.
6.Peanut 26 grams per 100 grams.
7.Dates2.5 grams per 100 grams.
8.Walnuts 4.5 grams of protein per 1/4 cup
9.Raisins 4.2 grams per cup
10.Prunes 1.1 grams by five pitted prunes
11.Fox nuts9.7 grams per 100 grams.
12.Hazelnuts 4 grams per serving

1. Almonds (Badam)


Due to their numerous health benefits, almonds are everyone’s favorite dry fruit. Almonds are abundant in essential oils, and antioxidants, so they are good for both adults and kids.

It can either be eaten raw or roasted. You can eat a handful of soaked almonds every morning for the best effects in maintaining a healthy and fit body.

Protein, fiber, vitamin B6, and selenium are all abundant in almonds. Almonds are high in monounsaturated fats and fiber, which assist to decrease cholesterol and maintain a healthy heart.

Almonds are high in the antioxidant vitamin E, which helps to protect the body from free radical damage. Not only this, but Almonds also help to protect our bodies from cancers of the lungs, stomach, and colon.

Almonds are abundant in magnesium and are also low in fat. Almonds can help with digestion, immunity, and constipation relief, among other things.

They have been found to promote weight loss by promoting appropriate lipid levels in the particular context of weight loss. Talking about their protein content, they contain 21.15 grams of protein per 100 grams.

2. Pistachios (Pista)


The emperor of nuts is the pistachio. Protein, fat, fiber, vitamins, minerals, and antioxidants are all abundantly found in them.

They provide about 17 grams of protein per cup, or about 17% of the recommended daily intake (RDV), making them a member of the protein group.

Pistachios are also an excellent vegetarian choice. Pistachios include 4.7 grams of fat per cup, with just roughly 3 grams of monounsaturated fat.

Pistachios are an excellent source of plant-based protein for anyone, but particularly for vegetarians and vegans.

It takes longer to eat pistachios than it does to eat ready-to-eat items such as potato chips or other junk foods.

Because you must open each shell before consuming the nut, your body has an opportunity to register fullness before overeating.

Pistachios receive their green color from lutein and zeaxanthin, which may aid to avoid age-related macular degeneration, according to a study.

These antioxidants protect the eyes from cellular damage. After knowing so many benefits about it, am sure you will add it to your diet.

3. Cashews (Kaju)


Cashews have a high protein and dietary fiber content. Cashews come in a wide range of flavors, including spicy, nutty, and a variety of other flavors.

Cashews are excellent for avoiding or reducing the risk of heart disease and obesity. Cashews are also high in antioxidants, which are good for your heart.

To make a protein smoothie, combine cashews, yogurt, almonds, or any other protein-rich fruit, and enjoy your protein-rich snack.

1ounce (about 18 nuts) of oil-roasted cashews has about 5 grams of protein. Dry-roasted nuts, on the other hand, are preferable because they contain less fat. Dry-roasted cashews have roughly 4 grams of protein per serving size.

4. Apricots (Khumani)


These are high-protein food. They are delicious and, more importantly, they can be consumed without emptying your bank balance.

They contain a variety of beneficial elements, such as minerals, and vitamins, that provide a variety of health benefits to your body. Apricots are high in antioxidants as well as fibrous.

Apricots contain a lot of potassium, which helps to keep hunger at bay. They are also heavy in carbohydrates, so they’re a wonderful quick energy boost for athletes or physically busy people.

Apricots are one of the most effective natural weight-loss foods on the market. Antioxidants, minerals, and vitamins abound in this fruit.

Adding dried apricots to yogurt or oatmeal can help you lose weight more effectively. Apricots are high in fiber, which helps the body burn fat efficiently. Apricots contain only 1.4 grams of protein per 100 grams.

5. Figs (Anjeer)

Dried figs

Anjeer is well-known for its ability to lower blood sugar levels. As a result, this protein-rich dry fruit is beneficial to diabetic patients’ health.

The fats found in dried fruits are omega-3 fatty acids, which the body cannot manufacture. Omega 3 fatty acids serve a critical function in lowering blood triglyceride levels.

Anjeer has a lot of fiber, which slows down the digestion process and keeps blood sugar levels stable. It also aids in the reduction of cholesterol levels.

Antioxidants in Anjeer aid in the battle against free radicals, lowering the risk of cancer and other disorders. Figs have been used in traditional Indian medicine to improve erectile function, treat anemia, paralysis, constipation, fever, and liver functions, and boost the immune system.

This mulberry family plant’s leaves and roots have also been used to treat diabetes and triglycerides. The entire plant has been discovered to be good for our bodies wellness. It contains 4.67% of protein.

6. Peanut


Several folks think that peanuts lack nutritional value in comparison to nuts such as almonds, walnuts, and cashews.

Peanuts, on the other hand, provide many of the same health benefits as more expensive nuts and should not be neglected as a healthy diet.

These Protein-rich foods might help you feel satisfied while consuming fewer calories. Peanuts may aid with weight loss. Eating peanuts may also extend your life. Peanuts are high-protein dry fruit.

Peanuts are a wonderful source of plant-based protein because their protein level ranges from 22–to 30% of their total calories.

Arachin and conarachin, the two most prevalent proteins in peanuts, can be extremely allergic in some people, resulting in life-threatening responses.

So before eating them make sure that you are not allergic to them. In 100 grams of peanuts, there are 26 grams of protein.

7. Dates (Khajoor)


Proteins, vitamins, minerals, minerals, and antioxidants are abundant in dry dates. It also has a high fiber content as well as minerals like manganese and selenium. Dates have a distinctive texture and flavor.

They have the benefit of being a fruit that is high in nutrients. Dates are not only delicious, but they are also high in protein.

Dry fruits are known for their weight-loss properties due to their unique texture, flavor, and nutritional value. Potassium, an important electrolyte for the cardiovascular system, is found in dates.

Potassium is well-known for its ability to lower blood pressure. Dates are also low in salt and include a little amount of fiber. Talking about its protein content, 2.5 grams of protein is present in 100 grams of dates.

8. Walnuts


Walnuts are one of the world’s most protein-dense foods. They are among the few nuts high in iron, vitamin B12, and other important nutrients. Walnuts have a high nutritional value.

They are high in fiber and protein, and they are also high in antioxidants. Vitamin E, protein, fiber, phytochemicals, monounsaturated fats, vitamin K, and vitamin B6 are all abundant in these foods.

4.5 grams of protein per 1/4 cup (29 grams) of chopped walnuts is present. Walnuts are a tasty way to increase your protein consumption.

Walnuts include heart-healthy lipids as well. They have the highest concentration of omega-3 fatty acids in the form of alpha-linolenic acid (ALA) of any nut.

ALA consumption has been related to a decreased risk of heart disease in some observational studies.

Walnuts are a fantastic addition to ground meats because of their fatty texture and mouthfeel, and they can help to boost the protein level of meat-based recipes.

9. Raisins


These are a type of dried grape that has a sweet and savory taste. It is an excellent source of iron and can aid in the treatment of anemia.

A regular handful of raisins can help your digestive system by reducing acidity and relieving constipation. Raisins are high in calcium, iron, potassium, and Vitamin B6 and are a wonderful source of several minerals.

In fact, a single cup of raisins contains 1361.3 milligrams of potassium or 59 percent of the daily amount. Raisins are a great source of iron, with 24 percent of the required daily requirements (4.3 milligrams) in a single cup.

488 calories and 4.2 grams of protein are included in one cup of raisins (165 grams or 0.4 pounds). Raisins are made up of 17 percent water, 79 percent carbs, 3 percent protein, and less than 1% fat.

Raisins are high in carbohydrates, dietary fiber, calcium, iron, potassium, and Vitamin B6, among other minerals.

Vitamin C, magnesium, riboflavin, manganese, phosphorus, and copper are all present in large concentrations.

10. Prunes


These are dried plums that are high in potassium, fiber, and antioxidants, just like plums.

Prunes are a terrific way to satisfy your sweet appetite while also providing a nutritional boost, whether you eat them as a snack or dessert. 115 calories, 1.1 grams of protein, 30.5 grams of carbs, and 0.2 grams of fat are provided by five pitted prunes (50 grams).

Prunes are high in vitamin K, fiber, and potassium and are a good source of these nutrients. Constipation is commonly treated with prunes and prune juice.

Prunes have pectin, which is a type of soluble fiber. Inside the digestive tract, soluble fiber absorbs water and forms a gel-like material.

Stools become softer and easier to pass as a result of this, and therefore you may not have constipation. Prunes are also high in vitamin K and antioxidants known as phenolic compounds.

Prunes and prune extracts have been found in several studies to help prevent osteoporosis and bone fractures.

Prunes are high in potassium and fiber, both of which are beneficial to heart health. Prunes are a good source of potassium, which helps to keep blood pressure in check.

11. Fox Nuts (Makhana)

Fox Nuts

Snacks should be enjoyable, flavorful, and nutritious, isn’t it? What about a nutritious snack that tastes great and crunchier than your favorite packet of chips?

We are talking about Makhana (fox nut), a nutrient-dense Indian food. Makhana has various advantages, including improved digestion, healthier skin, and a happier heart.

It’s been used as a snack and in dishes like kheer, raita, and creamy curry for centuries. But nothing compares to the roasted version!

Makhana has high fiber content, a low glycemic index, and a low-calorie count, all of which contribute to its nutritional value.

It contains nearly little fat, making it a popular choice among those who want to lose weight. Here are some important makhana dietary facts to keep in mind.

One of the main benefits is that they are high in critical nutrients like calcium, magnesium, and phosphorus, which are often overlooked in a typical diet.

These nutrients help to keep your bones healthy and your immune system strong. Makhanas are a great weight-loss snack because they are low in calories.

When compared to a plate of Pakodas (315 calories) and one packet of chips, one cup of makhana has only 83 calories (536 calories).

let me tell you that, makhanas are high in protein, which keeps you fuller for longer and prevents hunger pangs. Talking about its protein content, about 9.7 grams of proteins is present in 100 grams of makhana.

12. Hazelnuts


Hazelnuts are delicious dry fruits. These nuts have various health benefits when they are included in a well-balanced, calorie-controlled diet. Dietary fiber is abundant in hazelnuts.

Fiber-rich foods promote regular bowel motions and help in preventing constipation. Antioxidants, which are the chemicals that protect cells from oxidation, are abundant in hazelnuts.

They minimize the amount of free radical damage to cells. Hazelnuts have a protein content of 4 grams per serving.

They are also high in a variety of vitamins and minerals. They are a good source of thiamine and an excellent source of vitamin E. Vitamin B6 and folate are also present in lesser amounts in hazelnuts.

Final Thoughts:

So these were the top 12 high-protein dry fruits in India, We hope that you loved this complete list and if you did then please don’t forget to share it.

If you want to know about other high protein sources in India then you can read our other articles.

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