Guide

The highest-protein dry fruits are almonds and pistachios, at roughly 20–21 g protein per 100 g; most dried fruits sit near 2–4 g.

For dry fruits, almonds, pistachios, peanuts*, cashews, and walnuts deliver the most protein, with about 4–7 g per 1-oz handful depending on the nut.

easy high-protein meals come together in 10–20 minutes using eggs, chicken, yogurt, tofu, beans, and tuna with smart pairings for fiber and flavor.

Dry fruits protein content varies widely; nuts lead with 4–7 g per 28 g serving, while dried fruits average 1–3 g per 40 g handful.

Easy high-protein snacks include Greek yogurt, tuna, cottage cheese, edamame, jerky, and nuts, giving 10–20 g protein per serving with little prep.

Easy protein breakfasts include eggs, Greek yogurt, cottage cheese, tofu scrambles, overnight oats with protein milk, and grab-and-go wraps.

Easy protein sources include eggs, Greek yogurt, canned tuna, tofu, beans, cottage cheese, and rotisserie chicken for quick, budget-friendly meals.

Dals high in protein include urad, masoor, chana, moong, and toor; 100 g cooked dal gives ~7–9 g protein, while 100 g dry dal has ~24–26 g.

One cup of cooked dal (lentils) gives about 18 g protein; most dals land near 7–10 g per 100 g cooked.

One 28-gram mozzarella string cheese stick delivers about 7 grams of protein, making cheese sticks a handy, portion-controlled protein snack.