High-Protein Dry Fruits & Nuts: Top 9 Ranked
Quick answer
The highest-protein dry fruits are peanuts (~26g/100g), almonds (~21g), pistachios (~20g), cashews (~18g), walnuts (~15g) and pumpkin seeds (~19g). A daily mixed handful adds 6–8g of quality plant protein — ideal support for vegetarian muscle-building alongside dal, paneer and milk.
key takeaways
- Almonds and pistachios lead among true nuts (~20–21g protein/100g).
- Pumpkin and flax seeds are protein-dense sneaky additions.
- A 30g mixed handful ≈ 6–8g protein — a meaningful daily top-up.
- Pair with dal/paneer/milk for complete vegetarian protein.
Vegetarian and need more protein? Your dry-fruit jar helps more than you think. Here's the honest protein ranking per 100g — and how to use it.
Protein ranking (per 100g)
grams of protein / 100g
Approximate values; roasting doesn't materially change protein.
How to actually hit your protein
- •Post-workout: 30g mixed nuts + a glass of milk ≈ 14–16g protein.
- •Breakfast: 1 tbsp pumpkin + 1 tbsp flax seeds over oats/curd (+6g).
- •Snacks: swap fried snacks for roasted salted pista or almonds.
Sources
Nutrition figures are per the USDA FoodData Central records below. This article is general information, not medical advice.
- USDA FoodData Central — Nuts, cashew nuts, raw
- USDA FoodData Central — Nuts, almonds
- USDA FoodData Central — Nuts, walnuts, english
- USDA FoodData Central — Nuts, pistachio nuts, raw
- USDA FoodData Central — Raisins, golden, seedless
- USDA FoodData Central — Raisins, dark, seedless
- USDA FoodData Central — Figs, dried, uncooked
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The questions readers most often ask about high-protein dry fruits & nuts.
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