Protein plays an integral part in maintaining optimal health and energy. It is a crucial nutrient for muscle growth, repair and to perform most bodily functions. When we think of protein, we often associate it with animal based products or dairy. However, there are many plant based protein sources that will help you to achieve your daily protein intake goals. Incorporating high protein dry fruits into your daily diet is one such option that can be a game changer, especially if you are a vegan or vegetarian. The dry fruit protein chart shows that they are some of the most convenient protein sources that are also packed with vitamins, minerals and antioxidants. In this content, we will explore the top 5 high protein dry fruits and how they contribute to your overall health. 

Importance of High Protein Dry Fruits in your Indian Diet:

Most traditional Indian diets included protein sources from dairy, lentils, and legumes. However, as the dietary habits changed over time, people are now looking for more convenient and nutrient packed alternatives. This is where high protein dry fruits come into the limelight. They provide a convenient alternative to meet your protein needs. Moreover, apart from protein, they are also rich in vitamins, minerals, and healthy fats, which makes them ideal for busy lifestyles. 

Protein Rich Dry Fruits to Include in Your Indian Diet:

1. Almonds

If you are thinking, which dry fruit has the highest protein, almonds top the list. They are one of the most popular nuts which not only pack protein, but also many essential nutrients like magnesium, vitamin E, as well as healthy fats. Almonds contain approximately 21 g of protein per 100 g. 

Nutritional Benefits:

As mentioned above, almonds are not just about protein, but also contain healthy fats, especially monounsaturated fats. Thus, they are also highly beneficial for the heart. They also contain around 12 g of dietary fiber per 100 g, which promotes a feeling of fullness and promotes digestion. 

Tips to Include Almonds in your Diet:

• Simply take a handful of raw or roasted almonds and eat on the go

• Add them to smoothies, morning cereals, milk shakes or even fruits salads

• Chop and add them in flours before baking

2. Cashews

Cashews are a creamy, rich dry fruit that is also a staple in Indian households. For centuries, they have played an integral part in Indian cuisines where they are used in everything from desserts to curries and sweets. They provide up to 18 g of protein per 100 g. 

Nutritional Benefits:

Cashews contain high amounts of magnesium, which can be crucial for energy production and muscle functions. They are also packed with healthy fats and fiber, which boosts metabolism and helps you in managing the weight efficiently. The high vitamin content in cashew also promotes bone health and supports the growth of healthy skin and hair. 

Tips to Include Cashews in your Diet:

• Add cashews in gravies to get a thick and creamy texture

• Take a handful of raw or roasted cashews and snack them on the go

• Use cashews in energy balls or protein bars to make a healthy snack

3. Pistachios

Pistachios is one of the favourite dry fruits for many. They are not only one of the most delicious protein rich dry fruits, but also contain antioxidants, fiber and healthy fats. Just 100 g of pistachios provide around 20 g of protein. 

Nutritional Benefits:

Pristachios promote satiety and help with weight management. Therefore, if you are looking for a quick and healthy snack to get rid of those mid day hunger pangs, adding pistachios to your snack routine will help you. The high fiber content in pistachios also supports your gut health. It also improves heart health by lowering cholesterol levels. 

Tips to Include Pistachios in your Diet:

• Enjoy them as a stand alone snack, or simply added to desserts and salads

• Make a protein packed spread with homemade pistachio butter

• Use crushed pistachios on top of curries and rice dishes 

4. Walnuts

Walnuts are mainly known for their effects on brain health. However, they are also a powerhouse of nutrients. Just 100 g of walnuts provide up to 15 g of protein, which can be highly beneficial for people looking for plant based protein sources. Walnuts are also particularly known for high omega 3 fat content, which can be very beneficial for your heart health.

Nutritional Benefits:

Apart from protein and healthy fats, walnuts also contain good amounts of Omega 3 fatty acids, which supports your brain health and cognitive functions. They are also known to improve heart functions by reducing inflammation. The antioxidant properties of walnuts also promotes healthy aging. 

Tips to Include walnuts in your Diet:

• You can simply chop and add walnuts to salads and smoothies.

• Snack on raw or roasted walnuts on the go. 

• Add them to flour while baking for an extra crunchy.

5. Pecan Nuts

A crunchy addition to your snack routine, pecan nuts are the gems of dry fruits. They are not just crunchy and delicious, but are also packed with many essential nutrients. Just 100 grams of pecan nuts offer around 9 grams of protein. They also have a rich buttery flavor that will enhance any dish or snacks.

Nutritional Benefits:

Pecan nuts are packed with antioxidants, which will protect your body against the damages caused by oxidative stress. They also promote digestive health with their fiber content. 100 grams of pecan nuts provide around 10 grams of fiber. Additionally, the healthy fats in these nuts make them a great heart healthy snack that you can enjoy anytime of the day. 

Tips to Include Pecan Nuts in your Diet:

• Crush and use pecan nuts on top of desserts, salads and smoothies

• You can also snack on these nuts as a stand alone snack

• Use them for baking breads, buns and puddings 

Conclusion

Incorporating these 5 protein rich dry fruits in your Indian diet will bridge the protein gap between vegan and vegetarian diets. They are also a perfect addition for people who want to grab something quick and healthy on the go. This is one of the main reasons why most people are switching to dry fruits for their snack routine.

If you are looking for an option to order premium quality dry fruits online, you can find the bet provided by Healthy Master. There is a huge selection of dry fruits and other healthy snacks to choose from.