What Dried Fruit Has the Highest Protein?

November 8, 2025 •

4 min read

While most people associate protein with meat and dairy, a surprising fact is that some dried fruits and seeds are excellent sources of this vital macronutrient. Understanding what dried fruit has the highest protein can help you select the best choices for energy, muscle repair, and overall health.

Quick Summary

This article examines which dried fruits, nuts, and seeds offer the most protein per serving. It compares the nutritional content of popular options like almonds, pistachios, and pumpkin seeds, detailing their health benefits. Practical tips for incorporating these protein-rich snacks into your daily diet are also provided.

Key Points

Hemp Seeds are King: With 33 grams of protein per 100g, hemp seeds are the most protein-dense option, providing a complete amino acid profile.
Seeds are High Performers: Pumpkin seeds (30g) and sunflower seeds (21g) are also excellent sources of concentrated plant-based protein.
Nuts Pack a Punch: Almonds (21g), pistachios (20g), and cashews (18g) are among the most protein-rich and popular dry fruits available.
Nutrient-Dense Combo: Nuts and seeds offer a powerful combination of protein, healthy fats, and fiber for sustained energy and satiety.
Complementary, Not Sole Source: Dried fruits, nuts, and seeds are fantastic additions to a diet but should be combined with other protein sources for optimal nutritional balance.
Easy to Add: Incorporate these protein boosters easily into your meals by sprinkling them on yogurt, blending into smoothies, or creating homemade trail mixes.

Top Dried Fruits and Seeds with the Highest Protein

When searching for a protein-packed snack, many people overlook the impressive nutritional profiles of dried fruits and certain seeds often categorized with them. The drying process removes water, concentrating the nutrients, including protein, and creating a convenient, shelf-stable source. It is important to note that while botanical fruits like figs and apricots contain some protein, nuts and seeds typically offer much higher concentrations and are commonly referred to as "dry fruits" in a culinary context.

The Highest Protein Powerhouses

Based on protein content per 100 grams, some contenders stand out significantly:

Hemp Seeds: Offering an impressive 33 grams of protein per 100g, hemp seeds are a complete protein source, providing all nine essential amino acids. They are also rich in magnesium and omega-3 and omega-6 fatty acids.
Pumpkin Seeds: With around 30 grams of protein per 100g, pumpkin seeds are a fantastic, zinc-rich snack. Their nutty flavor makes them versatile in a variety of dishes.
Peanuts: Although technically legumes, peanuts are widely consumed as a dry fruit and are a protein powerhouse, boasting up to 26 grams per 100g. They are also a budget-friendly option.
Almonds: A popular choice, almonds provide about 21 grams of protein per 100g. They are also loaded with vitamin E, fiber, and healthy fats that support heart and skin health.

Other Notable High-Protein Options

Beyond the top tier, several other dry fruits and nuts provide a substantial protein boost:

Sunflower Seeds: These seeds pack a powerful punch with approximately 21 grams of protein per 100g. They are a great source of vitamin E and magnesium.
Pistachios: These vibrant green nuts contain roughly 20 grams of protein per 100g and are also rich in fiber, antioxidants, and vitamin B6.
Cashews: With around 18 grams of protein per 100g, cashews are a great source of magnesium, copper, and iron. Their creamy texture makes them a versatile ingredient.
Walnuts: While containing slightly less protein (15g per 100g), walnuts are an excellent source of omega-3 fatty acids, which benefit brain and heart health.

Nutritional Comparison of Dried Fruits and Nuts

To provide a clear overview, here is a comparison table of the protein content of various high-protein dried fruits, nuts, and seeds, per 100g.


Dried Fruit / Nut / Seed	Protein (per 100g)	Other Key Nutrients
Hemp Seeds	33g	Omega-3s, Omega-6s, Magnesium
Pumpkin Seeds	30g	Zinc, Magnesium, Healthy Fats
Peanuts	26g	Biotin, Vitamin E, Arginine
Almonds	21g	Vitamin E, Fiber, Magnesium
Pistachios	20g	Vitamin B6, Fiber, Antioxidants
Cashews	18g	Magnesium, Copper, Iron
Chia Seeds	17g	Omega-3s, Fiber, Calcium
Walnuts	15g	Omega-3s, Antioxidants
Brazil Nuts	14g	Selenium, Magnesium
Dried Mulberries	10g	Vitamin C, Iron, Fiber
Dried Figs	3.3g	Fiber, Calcium, Potassium
Dried Apricots	3.5g	Fiber, Vitamin A, Potassium

How to Incorporate High-Protein Dried Fruits into Your Diet

Adding these high-protein options to your meals and snacks is simple and delicious. Sprinkle crushed nuts or seeds over oatmeal, yogurt, or salads for an instant nutrient boost. Create homemade trail mixes with a variety of protein-rich nuts and seeds, and include naturally sweet dried fruits like mulberries or dates for flavor. For a protein-packed start to your day, blend hemp or chia seeds into your morning smoothie. Finally, use nut butter, especially peanut or almond butter, on toast, in sauces, or as a dip for a quick, protein-heavy snack.

Additional Ways to Enjoy

Post-Workout Snack: Combine almonds or pistachios with some carbohydrate-rich dried fruit like dates to aid muscle recovery and replenish energy.
Baking: Substitute some flour in baking recipes with ground almonds or use chopped nuts and seeds as toppings for added texture and nutrition.
Savory Dishes: Enhance savory meals by toasting and sprinkling cashews, peanuts, or pumpkin seeds on stir-fries, curries, or roasted vegetables.

Conclusion: Making Informed Choices for Protein Intake

While traditional dried fruits like apricots and prunes offer beneficial fiber and vitamins, it is the nuts and seeds, often grouped with them, that lead the list of what dried fruit has the highest protein content. Hemp seeds, pumpkin seeds, and peanuts stand out as the most protein-rich choices, making them excellent additions to a balanced diet. For those seeking both protein and specific nutrients like heart-healthy omega-3s, walnuts are a top contender. By making informed choices, you can effectively boost your protein intake with these convenient and nutritious plant-based options.

Disclaimer: While dried fruits and nuts offer valuable protein, they should not be your sole protein source. For a balanced diet, combine them with other protein-rich foods like legumes, whole grains, and lean proteins. For more detailed nutritional information, consult the USDA FoodData Central website.

Frequently Asked Questions

Among the food items typically referred to as dry fruits, hemp seeds have the highest protein content, with about 33 grams per 100 grams.

In culinary terms, nuts and seeds are often grouped with dried fruits due to their similar use as shelf-stable, nutrient-dense snacks. Botanically, however, true dried fruits like apricots and figs have a lower protein density compared to nuts and seeds.

Dried apricots contain about 3.5 grams of protein per 100 grams, making them a source of fiber and vitamins, but not a primary protein source.

No, while high-protein dried fruits like hemp seeds and nuts can contribute meaningfully to your daily protein needs, they should not be relied upon as a sole protein source. They are best consumed as part of a balanced diet that includes other protein sources.

A great post-workout snack combines high-protein nuts, like almonds or cashews, with the quick carbs from naturally sweet dried fruits, such as dates. This helps replenish energy and supports muscle repair.

While the protein content per 100 grams is largely similar between raw and roasted nuts, roasting can sometimes slightly decrease protein or impact other nutrients depending on the temperature and time. However, the difference is not significant.

High-protein dried fruits, particularly nuts like almonds and pistachios, are excellent for weight management. Their combination of protein, fiber, and healthy fats promotes a feeling of fullness, which can help control appetite and cravings.