8 Dry Fruits You Must Have In Your Diet

Dry fruits are a good source of various nutrients and contain a lot of medical properties. They are known as delicacies, but because of their health benefits, they become a must-buy. 

Even children who usually avoid fresh fruits, adore them. Adding different types of dry fruits to yogurt, smoothies, oatmeal, and other wholesome breakfast foods can make them even more enticing for kids and adults alike. 

They are also very convenient to carry; you can munch them anywhere to boost your energy and curb your hunger. Another great thing about them is that they do not contain refined sugar, cholesterol, or sodium.

Dry fruits are not only popular due to their taste, but also due to their health benefits, making them vital for a balanced diet when consumed in moderation. People who generally dislike fresh fruits, tend to enjoy the popular dry fruits. Ease of convenience makes them especially popular. You can eat them anywhere and anytime, like candy.  

We have compiled a list of dry fruits that are high in nutrients and provide the health benefits you have been seeking.


Almonds are the most popular dry fruit, and they offer numerous health benefits for people of all ages. They can be consumed raw, soaking, or roasted. They have been shown to help with heart disease, blood sugar levels, skin and hair health, and weight loss.

1 ounce (28g) of almonds contains:

  • Calcium (8% of daily value)
  • Magnesium (20% of daily value)
  • Plus Vitamin E (35% of daily value)
  • 4 grams of fiber
  • 6 grams of protein


Pistachios are an excellent alternative for those with a voracious appetite. By making you feel fuller for longer, pistachios may help decrease your appetite, ultimately leading to weight loss. 

They contain antioxidants, oleic acid, carotenes, magnesium, iron, selenium, zinc, vitamin E, copper, manganese, potassium, calcium, and polyphenolic antioxidants. Anti-inflammatory qualities are found in this dry fruit in abundance.

Health Benefits

  • Prevents diabetes 
  • Lowers harmful cholesterol levels 
  • Increases immunity 
  • Aids weight loss

1 ounce (28g) of Pistachios contains:

  • 7.7 grams of carbs
  • 12.85 grams of fat
  • 3 grams of fiber
  • 5.72 grams of protein
  • 159 calories


In India, cashews are noted for their excellent flavor and creamy texture. They are high in vitamin E, vitamin B6, protein, and magnesium, all of which are beneficial to your body. This kidney-shaped seed can aid weight loss, heart health, and blood sugar regulation.

Health Benefits

  • Assists with weight loss 
  • Lowers bad cholesterol 
  • Lowers the risk of heart disease

1 ounce (28g) of Cashews contains:

  • Copper (67% of daily value)
  • 12 grams of fat
  • 9 grams of carbs
  • Iron (11% of daily value)
  • 5 grams of protein
  • 1 gram of fiber 
  • 157 calories


Apricots include critical minerals such as vitamin A, vitamin E, magnesium, and copper, which can help you feel satisfied. They also contain a lot of antioxidants, which help fight illnesses inside the body. Apricots are tiny, orange-colored fruits with a sour flavor and high vitamin and mineral content. In addition to being high in nutrients,  and this fruit protects your heart and eyes.

Health Benefits

  • May improve eyesight
  • Aids weight loss
  • Keeps bones and skin healthy

35 grams of fresh Apricots contain:

  • Vitamin A 33.6 mcg
  • 0.14 grams of fat
  • 0.7 grams of fiber
  • 3.89 grams of carbohydrates 
  • 383 mcg of beta-carotene
  • 0.49 grams of protein
  • 16.8 calories


Dates are tropical fruits that come in two varieties: dry and wet. Dry dates are high in digestive fibers and can help you feel satisfied for a long time by curbing your appetite. Our bodies benefit from this iron-rich fruit in several ways. 

This tasty dry fruit is still perfect for the winter months. It can be used to make a dessert or eaten on its own. Seeded or unseeded dates are available.

Health Benefits

  • Aids in weight loss
  • Increases hemoglobin levels 
  • Increases energy 
  • Improves intestinal health

1 Date (7 grams) contains:

  • 0.6 grams of fiber
  • 0.2 grams of protein
  • 20 calories
  • 0.14 mg of sodium
  • 5.3 grams of carbohydrates 



How can we leave Hazelnut out of our dry fruit list? Hazelnuts are produced by the Corylus tree and are high in protein, lipids, minerals, and vitamins. Raw, roasted, or mashed into a paste, this sweet-flavored nut is popular. It is even used in Nutella, a chocolate spread.

1 serving (28g) of Hazelnut contains:

  • 17 grams of fat
  • 4.2 grams of protein
  • 2.7 grams of fiber
  • 4.7 grams of carbs
  • 176 calories
  • Vitamin E (21% of RDI)
  • Copper (24% of RDI)
  • Magnesium (12% of RDI)
  • Manganese (87% of RDI)


Walnuts are a hard stone-like fruit with a single seed that is strong in omega-3 fatty acids, vitamins, minerals, antioxidants, and proteins. You can include them in your everyday diet because of their numerous advantages. The fatty acids in walnuts may aid weight loss and heart health.

Health Benefits

  • Stress relief
  • Helps prevent cancer
  • Beneficial for skin and hair

1 ounce (28g) of Walnuts contains:

  • 3.9 grams of carbs
  • 1.9 grams of fiber
  • 0.7 grams of sugar
  • 18.5 grams of fat
  • 4.3 grams of protein
  • 185 calories


Raisins, also known as Kishmish in India, are the next dry fruit on our list. Sugars, fat, protein, dietary fiber, vitamins, and minerals are all abundant in this naturally delicious dried fruit. They are commonly used as a salad dressing, in yogurt, baked cookies, muffins, and other tasty treats.

1 serving (28g) of Raisins contains:

  • 42 calories
  • 0.5 grams of protein
  • 0.6 grams of fiber
  • 3.6 grams of sodium
  • 11 grams of carbohydrates
  • 9.1 grams of sugar

Dry fruits provide a lot of nutritional and health benefits, whether you eat them plain or add them to breakfast cereals or healthy snacks. 

However, you may still have concerns about their advantages, which we have attempted to address here today. Check it out!

1. How much dry fruit should I consume every day?

You should eat 4-7 pieces of each dry fruit a day to reap the most health advantages. Dry fruits, in small amounts, will provide your body with adequate nutrition.

2. What is the best dry fruit for weight loss?

You can speed up your weight loss by eating dates, walnuts, hazelnuts, raisins, apricots, and prunes in modest amounts on a daily basis.

Improve Your Health With Diet Today!

Filled with all the nutrients that your body may require and being small enough to fit in your pocket without creating a mess, dry fruits are surely the most convenient and healthy way of snacking out there. There really is no downside to adding these to your diet today!

Brett White
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