Welcome to the list of the top 10 dried fruit highest in protein content. Where the amount of protein ranges from 4.9 g to 3.39 g per 100g. The top dried fruit is Longans, dried with the highest protein content, which in 100g contains 4.9 g of protein.

The total recommended daily allowance or RDA for protein is 50 g. For the 100g serving of Longans, dried, which contains 4.9 g of protein, the corresponding RDA protein percentage is 9 %, which is the highest item from the list of dried fruit high in protein.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Longans, dried has a nutritional value score of 15 out of 100.Comparing the protein content and the nutritional density in 100g for Longans, dried; We class this as a medium to low protein content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of dried fruit.



Other important and protein related nutrients are Calories, Fat and Carbohydrate. For this 100g serving for Longans, dried, which is the top of the dried fruit list for protein content in your diet, the amount of Calories is 286 kcal (14% RDA), the amount of Fat is 0.4 g (1% RDA) and the amount of Carbohydrate is 74 g (57% RDA). The nutritional content and facts for 100g, which includes Calories, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the protein content in Longans, dried from the list of dried fruit.

protein and nutrition facts in dried fruit per 100g



Top Twenty List - Highest protein Content per 100g

Below is a basic list for protein in dried fruit for the top 20 dried fruit. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Longans, dried 4.9g (9%RDA)
2. Apricots, dehydrated (low-moisture), sulfured, uncooked 4.9g (9%RDA)
3. Peaches, dehydrated (low-moisture), sulfured, uncooked 4.89g (9%RDA)
4. Currants, zante, dried 4.08g (7%RDA)
5. Bananas, dehydrated, or banana powder 3.89g (7%RDA)
6. Litchis, dried 3.8g (7%RDA)
7. Prunes, dehydrated (low-moisture), uncooked 3.7g (7%RDA)
8. Jujube, dried 3.7g (7%RDA)
9. Peaches, dried, sulfured, uncooked 3.61g (6%RDA)
10. Apricots, dried, sulfured, uncooked 3.39g (6%RDA)

Comparing protein in dried fruit vs chicken breast

The amount of protein in chicken breast is 31 per 100g.As protein percentage of the RDA this is 62 %. Comparing with Longans, dried, in 100g contains 4.9 g of protein. As a percentage of the RDA this is 9 %. Therefore, chicken breast has 26.1 g more protein than Longans, dried. In terms of protein percentage this is 533 % more protein. Chicken breast has an overall nutritional value score of 15 out of 100, whereas Longans, dried has a nutritional value score of 15 out of 100.

Highest Amount of protein per Serving

Please remember that the above gives an accurate value in 100g for high protein foods in your diet. You should also take into account portion sizes when you are considering the protein nutritional content.

The food with the highest protein content per typical serving is Currants, zante, dried which contains 5.88 g in 1 cup (or 144 g). The percentage of the recommended daily value for this serving is 11 %. For this serving the Calories content is 407.52 kcal (20% RDA), the Fat content is 0.39 g (1% RDA) and the Carbohydrate content is 106.68 g (82% RDA).

Grams of protein in dried fruit (per 100g)

The list below gives the total protein content in the top 10 items from the general description 'dried fruit' each of which show the protein amount as well as Calories, Fat and Carbohydrate. The top 10 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

dried fruit protein per 100g

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing protein which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with protein.


List of Dried fruit High in protein Content per 100g

1. Longans, dried - Protein
4.9 g of Protein per 100g (9% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.9 g(9%) 286(14%)74(57%)0.4(1%)
Typical Serving Amount : 1 fruit (or 1.7g):
0.08 g(0%)4.86 kcal(0%)1.26 g(1%)0.01 g(0%)
2. Apricots, dehydrated (low-moisture), sulfured, uncooked - Protein
4.9 g of Protein per 100g (9% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.9 g(9%) 320(16%)82.89(64%)0.62(1%)
Typical Serving Amount : 1 cup (or 119g):
5.83 g(10%)380.8 kcal(19%)98.64 g(76%)0.74 g(1%)
3. Peaches, dehydrated (low-moisture), sulfured, uncooked - Protein
4.89 g of Protein per 100g (9% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.89 g(9%) 325(16%)83.18(64%)1.03(2%)
Typical Serving Amount : 1 cup (or 116g):
5.67 g(10%)377 kcal(19%)96.49 g(74%)1.19 g(2%)
4. Currants, zante, dried - Protein
4.08 g of Protein per 100g (7% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
4.08 g(7%) 283(14%)74.08(57%)0.27(0%)
Typical Serving Amount : 1 cup (or 144g):
5.88 g(11%)407.52 kcal(20%)106.68 g(82%)0.39 g(1%)
5. Bananas, dehydrated, or banana powder - Protein
3.89 g of Protein per 100g (7% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.89 g(7%) 346(17%)88.28(68%)1.81(3%)
Typical Serving Amount : 1 cup (or 100g):
3.89 g(7%)346 kcal(17%)88.28 g(68%)1.81 g(3%)
Other Serving Size : 1 tbsp (or 6.2g):
0.24 g(0%)21.45 kcal(1%)5.47 g(4%)0.11 g(0%)
6. Litchis, dried - Protein
3.8 g of Protein per 100g (7% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.8 g(7%) 277(14%)70.7(54%)1.2(2%)
Typical Serving Amount : 1 fruit (or 2.5g):
0.1 g(0%)6.93 kcal(0%)1.77 g(1%)0.03 g(0%)
7. Prunes, dehydrated (low-moisture), uncooked - Protein
3.7 g of Protein per 100g (7% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.7 g(7%) 339(17%)89.07(69%)0.73(1%)
Typical Serving Amount : 1 cup (or 132g):
4.88 g(9%)447.48 kcal(22%)117.57 g(90%)0.96 g(1%)
8. Jujube, dried - Protein
3.7 g of Protein per 100g (7% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.7 g(7%) 287(14%)73.6(57%)1.1(2%)
9. Peaches, dried, sulfured, uncooked - Protein
3.61 g of Protein per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.61 g(6%) 239(12%)61.33(47%)0.76(1%)
Typical Serving Amount : 1 cup, halves (or 160g):
5.78 g(10%)382.4 kcal(19%)98.13 g(75%)1.22 g(2%)
Other Serving Size : 1 half (or 13g):
0.47 g(1%)31.07 kcal(2%)7.97 g(6%)0.1 g(0%)
10. Apricots, dried, sulfured, uncooked - Protein
3.39 g of Protein per 100g (6% RDA)
Nutritional Value = 17 / 100    Food Category - Fruits and Fruit Juices
Protein
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Content for a 100g serving :
3.39 g(6%) 241(12%)62.64(48%)0.51(1%)
Typical Serving Amount : 1 cup, halves (or 130g):
4.41 g(8%)313.3 kcal(16%)81.43 g(63%)0.66 g(1%)
Other Serving Size : 1 half (or 3.5g):
0.12 g(0%)8.44 kcal(0%)2.19 g(2%)0.02 g(0%)






protein and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito