Eggs are widely celebrated in health and fitness circles as a key source of protein, but experts have now identified three dry fruits that contain a higher protein content than eggs. These nuts offer an excellent dietary alternative for individuals looking to diversify their diet or reduce their consumption of meat and eggs.
According to the health news platform EatingWell, while an egg typically contains about 6 grams of protein, the following dry fruits provide a concentrated and nutrient-dense source of energy that meets or exceeds the egg’s protein benchmark.
The 3 Dry Fruits with Higher Protein Content than Eggs:
| Dry Fruit | Protein Per Ounce (29/23g) | Other Key Health Benefits |
| Peanuts | 7 grams | Improved heart health, blood sugar control, essential vitamins |
| Almonds | 6 grams (23 almonds) | 3.5g Fiber, high in antioxidants, beneficial for heart health |
| Pistachios | Approx. 6 grams (shelled) | Potassium, Vitamin B6, Manganese, beneficial for gut health |
Detailed Nutritional Breakdown:
- Peanuts: Technically classified as a legume, peanuts are commonly grouped and consumed as a nut due to similar taste and nutritional profiles. A one-ounce serving (29 grams) of peanuts contains 7 grams of protein and 2 grams of fiber. According to Medical News Today, they are rich in essential vitamins and minerals that aid in heart health and blood sugar regulation.
- Almonds: Almonds are an excellent protein substitute for eggs, offering six grams of protein per ounce (23 almonds). Furthermore, 23 almonds also contain 3.5 grams of fiber, which is 10 percent of the daily required intake. Almonds are also potent antioxidants, providing added benefits for cardiovascular health.
- Pistachios: Pistachios not only enhance the flavor of various dishes but are also protein-rich, with approximately 6 grams of protein per ounce of shelled pistachios. They also supply generous amounts of Potassium, Vitamin B6, and Manganese. Recent research indicates they are particularly beneficial for digestive and gut health.
A Valuable Part of a Balanced Diet
Experts note that while these dry fruits contain higher calories compared to an egg, the presence of other critical nutrients—including fiber, vitamins, and minerals—makes them a valuable and energy-rich component of a balanced diet.
