10 Highest Protein Rich Dry Fruits You Must Add to Your Diet

Protein is the most valuable nutrient, as it builds muscles, strengthens bones, and enhances overall health. Without the protein, achieving good aesthetics would be a snowball’s chance in hell.

By the way, there are multiple sources that can provide you with protein, but do you know which is the easiest way to get protein? Well, the answer is to eat protein rich dry fruits.

Having protein rich dry fruits reciprocates in adequate health because dry fruits are blessed with plentiful healthy fats, proteins, vitamins, minerals, and antioxidants. Dry fruits are versatile, easy to eat on the go, and can help one meet their protein needs.

Whilst some nuts are responsible for providing protein, others are experts in facilitating other nutrients. In this article, we will look at the 10 best protein rich dry fruits in India that must be added to your healthy diet.

10 Highest Protein Rich Dry Fruits In India

1. Almonds

Protein: 7 grams of protein per ¼ cup of serving.

Almonds are the most basic dry fruit and can be found in every household. One of the most interesting facts about almonds is that they are actually seeds, and people often group them with nuts, however.

Moreover, almonds are rich in monounsaturated fats and fibers, which keep you satiated the whole day and improve your health. For acquiring more benefits, it is advisable to have almonds with the skin on. Also, almonds are rich in vitamin E, and according to some studies and research, vitamin E may help with fatty liver disease. 

Other Nutrients in Almonds

• Vitamin E
• Monounsaturated fats
• Fiber
• Biotin
• Minerals: Calcium, Phosphorus, Magnesium
• Trace minerals: Copper
• Riboflavin

2. Dates

Protein: 2 grams of protein in just 5 dry dates.

Dates are an amazing source of numerous vitamins, minerals, antioxidants, and proteins. Moreover, they are also high in manganese and selenium - minerals that can improve male reproductive organs’ health.

Additionally, it has a richness of digestive fibers and can help suppress one’s cravings for food. Long story short, if you want good digestive health as well as stupendous stamina, add dates to your daily diet.

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Other Nutrients in Dates

• Magnesium
• Iron
• Vitamin B-6
• Potassium
• Carbohydrates
• Selenium

3. Walnuts

Protein:- 4.5 grams per ¼ cup of chopped walnuts.

Walnuts are high rich protein dry fruits and they are also one of the few nuts that have high contents of iron, vitamin B12, and other essential nutrients.

Walnuts contain omega-3 fatty acids in the name of ALA (alpha-linolenic acid) and are also a rich source of heart-healthy fats.

Also, walnuts are rich in health-promoting bacteria and other microbes, thereby making them the best for your gut health as well as your overall health.

Other Nutrients in Walnuts

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

4. Pistachios

Protein:- 6 grams per ¼ cup of pistachios.

Compared with other nuts, pistachios have a rich ratio of essential amino acids (acids that are needed to be obtained while having a diet, so that the body can use them to build muscles.) relative to their protein content. They are one of the best protein rich dry fruits as they contain 6 grams of protein per 30g of pistachios.

A cup of pistachios has 4.7 grams of fat, so it is safe to say that pistachios are one of the best protein rich dry fruits and nuts.

Other Nutrients in Pistachios

• Potassium
• Manganese
• Thiamine
• Copper
• Carbs
• Phosphorus

5. Cashews

Protein:- 5 grams per ¼ cup of cashews.

Along with the richness of protein, cashews are also the house of several vitamins and minerals. As per the research, 32 grams (¼ cup) of cashews can give 80% of the daily value of copper –  a nutrient that supports and improves immunity and cures the production of red blood cells. 

Cashews are mostly beneficial in preventing the risk of heart disease and reducing the chances of weight gain. The doctor would always recommend a fiber diet for piles.

Other Nutrients in Cashews

• Zinc
• Phosphorus
• Iron
• Fiber
• Calories

6. Pine Nuts

Protein: 4.5 grams per ¼ cup of pine nuts.

Most of you might not hear about pine nuts, you can blame their rarity for not being in the spotlight. Pine nuts are blessed with a sweet and mild taste and a buttery texture.

Moreover, pine nuts are super beneficial for reducing the risk of heart disease. One of the fatty acids in pine nuts might also have the power to prevent cancer from spreading.

Other Nutrients in Pine Nuts

• Unsaturated fats
• anti-inflammatory properties
• Magnesium
• Phosphorus
• Carbohydrates

7. Brazil Nuts

Protein: 4.75 grams per ¼ cup of Brazil nuts

Comes from the seeds of a rainforest tree, Finding Brazil nuts is super easy in a bag of mixed nuts, due to their big size.

Brazil nuts are one of the best protein rich dry fruits, and they also contain other properties such as healthy fats, fiber, and an assortment of micronutrients.

It has been said that Brazil nuts can support thyroid health and keep the body safe from harmful infections.

Other Nutrients in Brazil Nuts

• Selenium
• Fiber
• Healthy fats
• Potassium
• Magnesium

8. Peanuts

Protein: 9.5 grams per ¼ cup of peanuts

In spite of the fact that peanuts are legumes, they have been considered nuts for a long time due to their nutritional and culinary standpoints.

Among all common nuts, peanuts secure the highest rank in providing protein, as they have a whopping 9.5g of protein per 37g of serving. This is the reason why most gym trainers and fitness enthusiasts recommend adding peanuts to the diet.

Furthermore, they are also high in other nutrients, making them the best protein rich dry fruits in India.

Other Nutrients in Peanuts

• Biotin
• vitamin A
• vitamin E
• Folate
• Magnesium
• Zinc
• Iron
• Calcium

9. Hazelnuts

Protein: 5 grams per ¼ cup of hazelnuts

Out of all nuts, hazelnuts are the most delicious, as they have a sweet, buttery, and toasted flavor.

Studies further demonstrate that adding protein to your diet might help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, thereby lowering the risk of heart disease.

Other Nutrients in Hazelnuts

• Vitamin E
• Folate
• Vitamin B
• Arginine

10. Fox Nuts (Makhana)

Protein:- 9.7 grams per 14.5 g of peanuts

If you are looking for a superfood that you can use as a quick, nutritional snack, then look no further than fox nuts (Makhana).

Fox nuts are one of the most beloved protein rich dry fruits, as their nutritional value is much better than that of other nuts.

Due to their high protein content, they make such an essential part of fasting food because a couple of them can provide you with energy the entire day.

Nutrients in Fox nuts

• Carbohydrates  
• Fibers
• Calcium
• Magnesium
• Potassium
• Phosphorus

Conclusion

From Almonds, Cashews, and Dates to Fox nuts, there are bountiful protein rich dry fruits that are filled with nutritional values. These dry fruits might have different protein percentages, but all of them are full of nutritional value. All of those nuts are rich in protein as well as in other nutrients such as magnesium, fiber, potassium, selenium, etc. 

Having a fiber rich diet is good overall, as it will help you in many diseases like- piles and more. But if you are suffering from gestational diabetes then avoid eating dry foods in large quantities. 

Some protein rich dry fruits and nuts like Dates can also improve stamina and power in men, thereby can make a man sexually powerful. However, if anyone truly wants to increase his sexual power, then it is recommended that he take Liv Muztang’s assistance.

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