Are Dry Fruits High in Calories?

When it comes to choosing dry fruits for a healthy diet routine, most of us will come across the same question, are dry fruits high in calories? If you are going through the same dilemma, this content will help you. Although dry fruits are more calorie dense, you can fit them into a balanced diet and reap the amazing health benefits they can offer. Read more to know how they can impact your health, about their caloric content and nutritional value. 

What exactly are Dry Fruits?

Most of us would have been hearing the term, dry fruits for a long time. But what exactly are they and how are they made into the dry form? Dry fruits are the fruits which are dehydrated to remove the water content without hampering its nutritional profile. The absence of the water content concentrates vitamins, sugars and minerals within the fruit. Some common examples of dry fruits are dates, raisins, figs and apricots. It also includes nut categories like cashews, almonds, and walnuts. These fruits are often used for their high nutritional content and long shelf life. 

Although these dried varieties are considered as a healthy snack, it is important to know about dried fruit calories. They contain concentrated sources of vitamins, minerals and sugars that are naturally present in the fruit. Some common examples of these dry fruits include dates, raisins, apricots, figs and different types of nuts. However, this does not mean that you have to avoid dry fruits when you are watching over your calories. Rather, with smart choices, you will be able to benefit from these dry fruits when you are on a weight loss journey. 

Calories in Dry Fruits

As mentioned above, one of the main reasons why dry fruits are considered calorie dense is because of their concentration of nutrients. As the water content from these fruits are removed during the dehydration process, the remaining nutrients become concentrated. This means, one ounce of dried fruits contain more calories compared to their fresh counterparts. 

Below mentioned are the calories broken down in some of the commonly found dry fruits:

If you see the above table, you will understand that the calories can quickly add up if you are not mindful about their consumption. However, the nutritional benefits of these dry fruits outweighs the calories they provide. If you consume them in moderation, they can still be a very valuable addition to your healthy diet. 

Significant Health Benefits of Dry Fruits

Although dry fruits are calorie dense, they can provide excellent health benefits for people who want to include them as a nutritional snack. Below mentioned are some of the significant health benefits of including dry fruits in your diet in moderation:

A Rich Supply of Nutrients

As mentioned above, dry fruits are packed with some of the most essential nutrients like vitamins, minerals and antioxidants that can support different aspects of your health. For instance, almonds contain good amounts of vitamin E which will help you to fight the damages caused by free radicals and improve your skin’s health. On the other hand, cashews contain magnesium, which is necessary for muscle function and relaxation. Raisins are packed with iron, which prevents anemia and problems caused by iron deficiency. 

Supports Heart Health

Common dry fruits like almonds, cashews and walnuts contain healthy fats that can be ideal for your heart health. They reduce the bad cholesterol (LDL) content in your body and lowers the risk of many cardiovascular diseases. Thus, they are considered as a great option for heart health.

Improves Digestive Health

Most of the common dry fruits like apricots and prunes are known for their amazing effects on digestive health. They contain good amounts of fiber which will regulate the bowel movement and avoid digestive issues like bloating and constipation. A proper digestion will also help you with weight management. 

Boosts Energy

Due to the high concentration of natural sugar content in dry fruits, they provide you with a quick source of energy. This is one of the main reasons why they are recommended for athletes and people who are into fitness. They can be an excellent snack before or after workout to replenish your glycogen levels. There are also many high protein dry fruits.

Aids with Weight Management

Although dry fruits are high in calories, their high fiber and healthy fat content promotes a feeling of fullness. This will help you to avoid unnecessary cravings and reduce your overall calorie consumption throughout the day. 

Buy Premium Quality Dry Fruits Online

Now that you know the calorie content and the health benefits of dry fruits, you can safely include them in your diet. Make sure you are having a balanced diet and including these superfoods to obtain maximum benefits. As mentioned above, it is very important to be mindful about the portion size of these high fiber dry fruits. You can have these dry fruits as a stand alone snack or included in various dishes and appetizers. 

If you are looking for an option to buy premium quality dry fruits online, you can find some of the best provided by Healthy Master. We are specialised in offering premium quality dry fruits, nuts, berries and seeds. Apart from the plain options, you will also find many flavors and textures to choose from. For instance, if you are a busy individual looking for an option to enjoy the benefits of all these dry fruits, nuts and seeds, the trail mix or the daily power booster will help you. It is a blend of different types of dry fruits, nuts, seeds and berries. Just a handful of this mixture will help you to enjoy the nutritional benefits on the go. 

Closing Thoughts

Although dry fruits are high in calories due to their concentration of natural sugars and fats, they are packed with some of the most important nutrients, antioxidants, healthy fats and fiber which makes them a very valuable addition to your diet. The key is mindful and moderate consumption. By maintaining a recommended serving size, you will be able to enjoy numerous health benefits without excessive calorie intake. 

FAQs

1. Are all dry fruits high in calories?

Not all dry fruits are calorie dense. For instance, dry fruits like apricots, figs and raisins are low in calories but rich in nutrients and fiber. 

2. How many calories do common dry fruits contain?

Most common dry fruits like almonds, cashews and walnuts contain anywhere between 120 to 200 calories. Consuming them in moderate amounts is important.

3. Can I consume dry fruits during weight loss?

Yes! Dry fruits can aid weight loss if consumed in moderation. They are rich in nutrients and keep you filled for a longer period of time, avoiding unnecessary cravings. 

4. Which dry fruits are low in calories?

Some of the top dry fruits that are low in calories include apricots, prunes, raisins and dried berries. They have low calories when compared to nuts. 

5. How can I buy good quality dry fruits?

You can easily buy high quality dry fruits from reputed brands. You can easily order them from online stores like Healthy Master.