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A 30 g handful of peanuts has about 7.5 g of protein, ten almonds about 2.5 g and a tablespoon of sunflower seeds about 2 g. Here is the approximate protein and calories in 15 nuts, seeds and dry fruits, so you can compare them for yourself.
| Item (typical portion) | Protein (g) | kcal | Protein per 100 kcal (g) |
|---|---|---|---|
| Peanuts (1 handful, 30 g) | ~7.5 | ~170 | ~4.4 |
| Almonds (10 pieces, 12 g) | ~2.5 | ~70 | ~3.6 |
| Pistachios (20 pieces, 10 g) | ~2 | ~55 | ~3.6 |
| Sunflower seeds (1 tablespoon, 10 g) | ~2 | ~60 | ~3.3 |
| Flaxseed (1 tablespoon, 10 g) | ~1.8 | ~55 | ~3.3 |
| Cashews (5 pieces, 8 g) | ~1.5 | ~45 | ~3.3 |
| Sesame seeds / til (1 tablespoon, 9 g) | ~1.6 | ~50 | ~3.2 |
| Roasted makhana (30 g) | ~3 | ~105 | ~2.9 |
| Mixed dry fruit and nuts (1 small handful, 30 g) | ~4.5 | ~160 | ~2.8 |
| Walnut kernels (4 halves, 10 g) | ~1.5 | ~65 | ~2.3 |
| Dried apricots (3 pieces, 25 g) | ~0.8 | ~60 | ~1.3 |
| Dried figs / anjeer (2 pieces, 30 g) | ~0.9 | ~75 | ~1.2 |
| Dry coconut / copra (10 g) | ~0.7 | ~65 | ~1.1 |
| Raisins / kishmish (about 15 pieces, 10 g) | ~0.3 | ~30 | ~1 |
| Dates / khajoor (2 pieces, 15 g) | ~0.3 | ~45 | ~0.7 |
Our approximate estimates. Calories match our dry fruits and nuts guide. Protein per 100 kcal is protein divided by calories, rounded.
Nuts and seeds give a little protein with a lot of calories, because most of what is in them is fat. Peanuts are the exception: a handful has about 7.5 g, which is about the same as a whole katori of cooked dal (about 7 g) for a similar number of calories to a medium roti and a half.
Almonds, pistachios and sunflower seeds sit around 2 to 2.5 g a small portion. Dried fruit such as dates, raisins and figs is sweet rather than protein-rich, at under 1 g a portion.
Easy way to read it: nuts and seeds are a small protein add-on, not a main source, and the portion is what controls the number. See our guides to protein in dals and in dairy for the bigger contributors.
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Scan your food Track todayThese are approximate numbers for typical servings, not exact ones, and they are not advice about what you should eat or drink. If you have a health condition or a target from a doctor or dietitian, follow that instead of a general table.
About 2.5 g, with about 70 kcal.
About 7.5 g for a 30 g handful, with about 170 kcal.
About 3 g for 30 g of roasted makhana, with about 105 kcal.
Very little: about 0.3 g in two dates. They are mostly sugar.
Figures on this page are our own approximate calculations from typical values and portions. They are estimates, not laboratory measurements. This article is educational information, not medical or nutrition advice.
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