Top 7 Protein-Rich Dried Fruits


Proteins are one of the most main blocks of the human body. From our hair to our nails, production of enzymes, and strengthening our muscles, bones, and cartilages, protein is the be-all and end-all. Protein is one of the “macronutrients” of our body; hence protein is needed for the proper functioning of our body in relatively larger amounts. In spite of knowing that, it becomes difficult to consume it in the right amounts because in our daily hectic life we don’t get time to prepare and consume balanced diets rich in protein. Hence dried fruits are a great option to compensate. Our daily requirement for protein is 50 grams per day, and this can easily help you in fulfilling that quota.

Firstly, since they are low effort and can be carried in compact boxes they are easy to consume at any day and at any time. Secondly, snacking is the meal that, without us realizing, makes us prone to consume the most unhealthy things- chips, cream biscuits, ice cream, popcorn, you name it. This way, if you carry dry fruits with you, you can fill your snacking needs and take care of your health!

7 protein-rich dried fruits

Dried apples

We all know the age-old adage, an apple a day keeps a doctor away, and that isn’t completely wrong. One cup of the dried apple contains around 2 grams of protein. Apples come packed in with many ingredients- Vitamin B5, Vitamin C, selenium, magnesium, potassium, and iron. Apples are recommended for weight loss because they are one of the fruits that are lowest in carbohydrates and fats. Apples are also great for developing neurotransmitter producers and it also helps in reducing high blood pressure and keeping it stable. The ascorbic acid in apples helps in boosting the immune system.


I’m sure you were expecting this one. Almonds are what every dietician and nutritionist recommend whenever you need a packed nutrient bomb. Almonds have a high content of monosaturated fats and Vitamin E. These improved heart health and help in maintaining lower cholesterol levels. Almonds also help in reducing body fat as it is rich in good fats that help your body to function well. Glucose levels are also moderated with almonds because they are released slowly in the bloodstream, and maintain normal blood sugar levels. Almonds are really an all-in-one solution. They can be had every morning, added to your bowl of fruits or muesli, oats or quinoa.

Protein-Rich Dried Fruits


Yes, walnuts do not only belong on brownies. Walnuts are rich in a lot of vitamins, minerals, and of course, in protein. They improve our cognitive functions because of the high content of omega 3 fatty acids and enable us to remain calm by reducing our stress. Walnuts are rich in biotins, antioxidants, and protein which improve skin and hair health. Skin becomes less tending to dryness and feels more nourished. Similarly, your hair becomes stronger, and you are less prone to breakage while combing and hair fall. Keep walnuts around for quick snacking, or add them to your salad bowl for extra crunchiness.


Dried Raisins

Raisins provide around 4 grams of protein in a cup, and have a peculiar sticky sweet taste, much like dates. Hence it will be a welcome change in your palate from the dry nuts like almonds and walnuts. However one tiny drawback of raisins is that they are high in their calorie content. So, consume them in a moderate amount if you want to stay in track with your weight loss goals. Apart from protein, raisins are also rich in potassium, manganese and iron. These nutrients help in improving blood circulation, help with developing bone strength and aid digestive functions.

Dried apricots

Per 200 calories, apricots provide around 5.8 grams of protein, and that fulfills almost 12% of your body’s daily protein needs. They are also rich in potassium, iron, and magnesium. This will help your body develop, and help with digestion and the right balance of hormones –which are chemical messengers in your body.

Dried blackberries

We all love blackberries because of how versatile they are. Add them to your bowl of milk, pancakes, smoothies, yogurt bowl- basically wonderful for your breakfast. Turns out a serving of blackberries contains around 13% of your daily value of protein. Blackberries help in boosting your body’s immunity and help in fighting unwanted bacterial and viral diseases. Building immunity is one of the priorities in a world post COVID-19, and having the proteins in blackberries in your daily diet is a great way to do that.

Dried peaches

Peaches aren’t extremely high in their protein content, only about 1.5 grams per cup, but even then the amount of good calories, vitamin C, vitamin E, and antioxidants in peaches are effective in containing free radicals and helps in the proper transportation and storage of your nutrients. It also helps in strengthening your skeletal structure and provides energy. However, some people are allergic to peaches so please be careful!


It is important to remember that all nutrients are essential to us in their required amount. Our body needs carbohydrates and fats too, just as it needs protein to function well. However, for weight loss, the protein percentage could be increased. There are many protein supplements in the market as well, and protein powder is a favorite among people who love to work out, but it is always best to meet your needs from natural, organic sources when you can. None of these fruits have any adverse side effects, but the ones which are high in sugar should be had in moderation. If you have doubts about whether you are allergic to any or whether they are good for you, it is best to consult a medical health professional who knows your history.