Among dry fruits, the seeds and nuts carry the protein: pumpkin seeds have about 30 g per 100 g, badam (almonds) about 21 g, pista about 20 g and kaju (cashew) about 18 g. Dried fruit such as anjeer and khajur has very little, about 2 to 3 g per 100 g.
Below is the full list for what we keep, and what those numbers mean once you are eating a handful rather than 100 g.
Protein per 100 g, nut by nut and seed by seed
These are approximate figures from standard food tables. Any lot can vary a little.
| Item | Indian name | Protein per 100 g (approx.) |
|---|---|---|
| Pumpkin seeds | Kaddu ke beej | about 30 g |
| Watermelon seed kernels | Magaj | about 28 g |
| Almonds | Badam | about 21 g |
| Sunflower seeds | Surajmukhi ke beej | about 21 g |
| Pistachios | Pista | about 20 g |
| Cashews | Kaju | about 18 g |
| Flax seeds | Alsi | about 18 g |
| Chia seeds | Chia | about 17 g |
| Walnuts | Akhrot | about 15 g |
| Fox nuts | Makhana | about 9 to 10 g |
| Dried figs | Anjeer | about 3 g |
| Dates | Khajur | about 2 g |
The seeds sit at the top, which surprises most people. Pumpkin Seeds and Watermelon Seeds (Magaj Beej) both carry more protein weight for weight than any nut on our shelf.
Kaju protein and badam protein, side by side
Badam comes out a little ahead: about 21 g per 100 g against about 18 g for kaju. The gap is small, and both are mostly fat by weight, so the choice usually comes down to taste and what you are cooking.
For everyday eating, Regular Badam and Regular Cashew give you the same protein as the larger grades. A bigger nut looks better in a bowl, but it does not carry more protein per gram. If you are grinding kaju into a paste anyway, the broken pieces are the sensible buy, which we explain in our guide to kaju grades.
Nuts are protein plus a lot of fat
By weight, almonds, cashews and walnuts are roughly half fat, and seeds are much the same. That fat is a big part of why they are filling and why they taste good, but it also means nuts are dense in calories.
So a nut is not a lean protein food in the way dal, paneer, curd, eggs or chicken are. Think of it as a food that brings some protein along with a lot of energy. That is fine in a sensible portion, and easy to overdo straight from the packet.
What a sensible handful actually gives you
A common portion for nuts and seeds is a small handful, about 30 g. Using the table above, that works out to roughly:
- 30 g pumpkin seeds: about 9 g protein
- 30 g badam: about 6 g protein
- 30 g kaju: about 5 g protein
- 30 g akhrot: about 4 to 5 g protein
- A tablespoon of chia or alsi (about 10 g): under 2 g protein
Useful, but not a meal’s worth on its own. That is why we say nuts and seeds complement protein foods rather than replace them.
Easy ways to add them to meals
- Stir a spoon of pumpkin or sunflower seeds into poha, upma or a bowl of curd.
- Soak a few badam overnight and eat them with breakfast, as many households already do.
- Grind kaju or magaj into a gravy base for paneer or dal.
- Keep roasted Makhana (Fox Nut) for evening hunger. It is lighter than nuts and still has some protein.
- Mix a blend of seeds into atta for laddoo or parathas.
Everything above sits on our seeds shelf and nuts shelf, and orders start at ₹1,500 with free shipping.
Where anjeer and dates fit
Anjeer protein is low, about 3 g per 100 g, and dates are lower still. Dried fruit is eaten for sweetness and fibre rather than protein. Pairing a soaked anjeer with a few almonds is a simple way to get both. If you soak anjeer already, our note on soaked anjeer covers how people usually do it.
Questions people ask
Which dry fruit has the most protein?
Among what we keep, pumpkin seeds, at about 30 g per 100 g, followed by watermelon seed kernels. Among nuts, badam and pista lead at about 20 to 21 g per 100 g.
How much protein is in 10 almonds?
Ten almonds weigh roughly 12 g, depending on size, which works out to about 2.5 g of protein.
Is kaju good for protein?
Kaju has about 18 g of protein per 100 g, a little less than badam, and a lot of fat alongside it. It works well as part of a meal but should not be your main protein source.
Does roasting reduce the protein in nuts?
Dry roasting changes very little. Protein per 100 g stays much the same, though salted and oil-roasted nuts add salt and a little extra fat.
Can nuts and seeds help with a health condition?
If you have diabetes, kidney trouble, a nut allergy, or are pregnant, ask your doctor how much protein and fat suits you before changing what you eat. The figures here are general nutrition facts, not medical advice.