8 High Protein Dry Fruits to Include in Your Diet
Nuts are a satisfying, high-protein snack or complement to food.
In particular for people who consume little to no animal products, they are adaptable, simple to eat on the go, and a fantastic source of plant-based protein.
Consuming nuts can assist you in getting the protein you need, which is important for maintaining healthy skin, muscles, and bones. Additionally, protein makes you feel more fulfilled and invigorated .
Almonds
In a serving of 1/4 cup (35 grams) of almonds, there are 7 grams of protein. Additionally, they contain a lot of antioxidant substances that might help shield your cells from harm.
In reality, almonds are seeds. However, they are frequently grouped with nuts and thought of as a high protein food.
Almonds are rich in antioxidants in addition to being high in protein. These plant components shield the body from oxidative stress brought on by free radicals, which can cause aging, heart disease, and some types of cancer
It is better to eat almonds with the skin for the greatest advantages because the brown layer of skin around them has the highest concentration of antioxidants
Combine almonds with a piece of fruit to create a well-rounded snackz
Walnuts
There are 4.5 grams of protein in 1/4 cup (29 grams) of walnuts. You can increase your intake of heart-healthy omega-3 fatty acids and protein by incorporating walnuts into your diet.
A fantastic method to increase your protein intake is by eating high protein dry fruits like walnuts.
Additionally, walnuts contain heart-healthy lipids. In particular, they contain more alpha-linolenic acid (ALA), an omega-3 fatty acid, than any other nut .
A decreased risk of heart disease has been associated with ALA intake in several observational studies .
Walnuts are a tasty addition to ground meats and can further boost the protein content of recipes using meat because of their fatty texture and mouthfeel.
Pistachios
Pistachios provide a high amount of essential amino acids and 6 grams of protein every 1/4 cup (30 grams), which is the same amount of protein as an egg.
Pistachios have the same amount of protein as an egg. it is considered as one of the high protein dry fruits.
Compared to most other nuts, these nuts have a higher ratio of necessary amino acids to their protein level
Essential amino acids are those that must be consumed in sufficient amounts through diet in order for the body to employ them in the synthesis of proteins required for critical processes
Pistachios can be enjoyed in a novel way by mixing them into a nut butter and spreading it on toast, apples, or crackers
Cashews
Each 1/4 cup (32 gram) serving of cashews has 5 grams of protein. Cashews include important micronutrients like copper in addition to protein.
Technically, cashews are seeds. They not only have a lot of protein, but also a lot of essential vitamins and minerals.
The Daily Value (DV) for copper is around 80% of a 1/4-cup (32-gram) serving. Copper is a mineral that helps with the production of red blood cells, connective tissue, and the immune system.
Osteoporosis, a disorder marked by fragile and feeble bones, has also been linked in studies to insufficient copper intake.
Therefore, increasing your intake of copper through cashews may be one strategy to help ward off this illness.
Eat cashews as part of a healthy snack with fruit and plain yogurt to get more cashews in your diet
Pine Nuts
Pine nuts with a sweet, buttery flavor are more than just pleasant to taste. In addition, they offer healthful fats and 4.5 grams of protein per 1/4 cup (34 grams) serving.
The seeds of some types of pine cones are known as pine nuts. Because of their high fat content, they have a mild, sweet flavor and buttery texture that are highly regarded.
A 1/4-cup (34-gram) meal of pine nuts has 23 grams of fat in addition to 4 grams of protein .
Unsaturated fats make up the majority of the fat in pine nuts, which may help lower heart disease risk factors. One of the pine nut’s fatty acids may also have anti-inflammatory properties and aid in halting the spread of cancer.
A fantastic method to increase the protein content of salads, grain bowls, or vegetables is to add toasted pine nuts. Cook pine nuts in a skillet over medium heat until aromatic, about a few minutes.
Brazil Nuts
Per 1/4 cup (33 grams) serving, or 4.75 grams of protein, are found in Brazil nuts. Brazil nuts are a great method to increase your protein intake and fulfill your daily requirements for selenium.
Brazil nuts, which are the largest in a bag of mixed nuts and are made from the seeds of a rainforest tree, are simple to identify.
They offer protein as well as good fats, fiber, and a range of vitamins. Brazil nuts are also among the top food sources of selenium, a vital element that supports thyroid health and shields the body from infections.
The amount of selenium in just one Brazil nut (5 grams) is about 175% of the DV
For a protein-rich trail mix, try combining high protein dry fruits like Brazil nuts with other nuts and seeds, dried mango, and bits of dark chocolate.
Peanuts
Peanuts have the highest protein content of any high protein dry fruits list, with 9.5 grams per 1/4 cup (37 grams). They also offer a good amount of biotin and other nutrients.
Despite being a legume, peanuts are viewed as nuts from a dietary and culinary perspective.
They offer a significant amount of plant-based protein, like other legumes do. In fact, peanuts contain the most protein of any regularly eaten nut.
Additionally, peanuts are among the best food sources of biotin, a vitamin that aids in the body’s ability to turn food into useful energy .
Combine peanut butter and bananas on their own or layer them on top of toast for a well-rounded snack that offers protein, lipids, and carbohydrates.
Hazelnuts
A serving of 1/4 cup (34 grams) of hazelnuts has 5 grams of protein. Increasing your hazelnut intake may enhance your heart health and reduce your risk of developing heart disease in addition to increasing your protein intake.
Hazelnuts are a particularly tasty source of protein because of their somewhat sweet, buttery, and toasted flavor.
Additionally, research has shown that including hazelnuts in your diet may help lower LDL (bad) cholesterol and raise HDL (good) cholesterol, reducing your chance of developing heart disease
Make your own “Nutella” spread for a high-protein snack. 2 scoops (60 grams) of chocolate protein powder, 1 tablespoon (6 grams) of cocoa powder, and 2 tablespoons (30 mL) of maple syrup are blended with 1 cup (135 grams) of hazelnuts.
Conclusion
A good source of plant-based protein is nuts. In addition to adding them to numerous foods to increase their protein value, they make an easy snack.
The majority of the protein per serving is found in peanuts, although all of the nuts on this list are considered as high protein dry fruits.
Cashews, hazelnuts, and Brazil nuts are some intriguing alternatives if you cannot consume peanuts or would like to try some other protein-rich nuts.
