11 Protein-Rich Dry Fruits For Weight Loss

11 Protein-Rich Dry Fruits For Weight Loss

Dry fruits are loaded with healthy fats, proteins, vitamins, minerals, antioxidants. Dry fruits are known to have healing properties, which help to maintain health and can even ward off some chronic diseases like cancer. Dry fruits are the best source of protein for vegans and vegetarians because other protein-rich food like nuts and pulses should be avoided by them. Here's the list of 11 protein-rich dry fruits for weight loss!


Almonds are rich in protein, fibre, vitamin B6 and selenium. Rich in monounsaturated fats and fiber, almonds help to lower cholesterol and keep your heart healthy. Almonds are a good source of antioxidant vitamin E, which helps protect the body from harmful effects of free radicals. Almonds protect our body from various types of cancer such as lung, stomach and colon. They possess other good nutrients as well.

Almonds are high in magnesium and fibre, and have a low-fat content. Almonds can lower cholesterol, assist digestion, boost immunity and help relieve constipation among other benefits. In the specific context of weight loss, almonds have been shown to aid weight loss by promoting healthy lipid levels.

Brazil Nuts

Brazil nuts are rich in protein and can make a great addition to any salad. It is high in fibre and low in fat. Brazil nuts are the only nut rich in selenium. Eating brazil nuts can help reduce the risk of cancer. It is also effective in treating many diseases like asthma, throat infection, arthritis, heart blockages etc.

Brazil nuts are rich in selenium, an essential mineral that improves thyroid function boosts metabolism and decreases the risk of heart disease. They also contain high quantities of valuable minerals like copper, phosphorus, magnesium and zinc.


Cashews contain high amount of protein and dietary fibre. Cashews are available in many varieties and not just sweet ones but also have other varieties like spicy ones, nutty ones and much more. Cashews are very beneficial in preventing or reducing the risk of heart diseases and weight gain. Cashews are also rich in antioxidants which helps to boost heart health. Cashews can be mixed in your yoghurt, almonds or any other protein-rich fruit to form a protein shake and enjoy your protein-rich snack.


Walnuts are one of the best protein-rich foods in the world. They are one of the very few nuts that are rich in iron, vitamin B12, and other essential nutrients. There is high nutritional value to walnuts. They are packed with fibre and protein and are packed with antioxidants. They also contain rich amounts of the following: vitamin E, protein, fiber, phytochemicals, monounsaturated fats, vitamin K, and vitamin B6.


Pistachios are the king of the nuts. They are rich in protein, fat, fiber, vitamins, minerals and antioxidants. They have about 17 grams of protein per cup, which is about 17% of the recommended daily value (RDA) for women. Pistachios are a great option for vegetarians as well. A cup of pistachios contains 4.7 grams of fat, just about 3 grams of which is monounsaturated fat.


Dry Dates contains high amounts of proteins, vitamins, minerals, minerals, and antioxidants. It also contains high amount of fiber and minerals like manganese and selenium. Dates have a unique texture and taste. They have the goodness of being a fruit with a lot of nutritional value. Dates are tasty, but at the same time rich in protein. Dry fruits with a unique texture, taste and nutritional value is known for reducing weight.

Dry Fruits Image
Dry Fruits


Peanuts are a rich source of omega-3 fatty acids. Omega-3 fatty acids are considered as healthy fats that are important for increasing your level of HDL cholesterol (good cholesterol). It also contains good amount of proteins and healthy fats.

Dried cranberries

Cranberries are the powerhouses of antioxidants. In addition, dried cranberries are also rich in vitamin C. Cranberries help to lower blood sugar levels. Dried cranberries are an excellent source of phytonutrients like anthocyanin, ellagic acid, tannins, quercetin & catechins.

It also contains the vitamins like thiamin, riboflavin, niacin, vitamin B6, folate and vitamin K which helps in cell division and bone structure. Rich in antioxidants like proanthocyanidins and flavonoids which help to protect us from free radical damage.


Apricots are a rich source of protein. They taste great and most importantly, they can be easily consumed without bothering your budget. They have a number of valuable nutrients that offer a number of benefits to your body, including fiber content, minerals, vitamins etc. Apricots are not only fibrous but are rich in antioxidants. The rich source of potassium in apricots aid in curbing hunger pangs. They are also high in carbohydrates and thus make a great instant energy booster for physically active individuals or athletes.

Apricots are one of the best natural weight loss foods available in the market. The fruit is rich in antioxidants, minerals and vitamins. Sprinkling dried apricots in yogurt or oatmeal can help to improve your weight loss regime. The fiber in apricots makes it efficient to burn fat in the body. Consumption of dried apricots regularly will help to lose weight quickly.


Anjeer is renowned for its ability to reduce sugar levels in the body. Hence, dry fruits rich in protein are good for health of diabetic patients. The fats present in dry fruits are omega 3 fatty acids that cannot be produced by the body itself. Omega 3 fatty acids play an important role in decreasing triglyceride levels in the blood.

Anjeer is a rich source of fiber which slows the digestion process and hence the rise in blood sugar level is kept less. It also helps in lowering cholesterol levels. Anjeer is rich in antioxidants which help in fighting free radicals, thus reducing the risk of cancer and other diseases.