List of Dry Fruits with Their Nutritional Value: A Comprehensive Guide

List of Dry Fruits with Their Nutritional Value

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 can make them even more tempting for kids. They are also very convenient to carry; you can munch them anywhere to boost your energy and curb your hunger. The good thing is that they do not contain refined sugar, cholesterol, or sodium.

If eaten in moderation, dry fruits are said to provide a plethora of health benefits. We have brought you a list of dry fruits that are packed with nutrients and possess the health-giving benefits that you were looking for.

Types of Dry Fruits with Nutritional Power

Here are different types of dry fruits name lists that are commonly available and can prove to be a superfood for you and your family:

1. Almond (Badam) Dry Fruits

Almonds are the most commonly consumed dry fruit, with several benefits for all age groups. They can be eaten raw, soaked, or roasted. They are known to treat heart diseases, blood sugar levels, and weight management.

1 ounce (28g) serving of Almonds:

  • Protein 6 grams
  • Fiber 4 grams
  • Plus Vitamin E (35% of Daily Value)
  • Magnesium (20% of Daily Value)
  • Calcium (8% of Daily Value)

Also Read: Benefits of Almonds with Their Nutritional Facts

2. Pistachios (Pista)

This sweet and unique flavor dry fruit is mostly preferred as a snack. Pista is a well-known name in the variety of dry fruits. It is good for the heart, treat diabetes, improve hemoglobin, and blood circulation. It is a rich source of 30 different minerals, vitamins, and phytonutrients.

1 ounce (28g) serving of Pistachio:

  • Protein 5.72 grams
  • Carbs 7.7 grams
  • Fiber 3 grams
  • 159 calories
  • Fat 12.85 grams

3. Cashew (Kaju) Dry Fruits

It is commonly referred to as a nut, but actually, a seed that can improve your overall health. This kidney-shaped seed can help you with weight loss, heart health, and blood sugar level.

1 ounce (28g) serving of Cashew:

  • 157 calories
  • Protein 5 grams
  • Fat 12 grams
  • Copper (67% of Daily Value)
  • Fiber 1 grams
  • Carbs 9 grams
  • Iron (11% of Daily Value)

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4. Apricot (Khumani) Dry Fruits

Apricots are small, orange color, tart-tasting fruits that are rich in various vitamins and minerals. This nutritionally dense fruit protects your heart and eyes.

35 grams serving of fresh Apricots:

  • Energy 16.8 calories
  • Proteins 0.49 grams
  • Fat 0.14 grams
  • Fiber 0.7 grams
  • Carbohydrates 3.89 grams
  • Beta-Carotene 383 mcg
  • Vitamin A 33.6 mcg

5. Dates (Khajoor) Dry Fruits

This super delicious and iron-rich dry fruit is perfect for the winter season. This nutritious fruit can be savored in many forms; you can add it to a dessert, or eat it as it is. You can find seeded and deseeded dates easily in the market.

1 Date (7 grams) serving:

  • Fiber 0.6 grams
  • Protein 0.2 grams
  • 20 calories
  • Sodium 0.14 mg
  • Carbohydrates 5.3 grams

6. Hazelnuts Dry Fruits

How can we forget Hazelnut in our list of dry fruits? Hazelnut comes from the Corylus tree and is rich in nutrients like protein, fats, minerals, and vitamins. This sweet flavored nut is usually eaten raw, roasted, or grounded into a paste. It is even added to chocolate products like Nutella.

1 ounce (28g) serving of Hazelnut:

  • Fat 17 grams
  • Protein 4.2 grams
  • Fiber 2.7 grams
  • Carbs 4.7 grams
  • 176 calories
  • Vitamin E (21% of Daily Value)
  • Copper (24% of Daily Value)
  • Magnesium (12% of Daily Value)
  • Manganese (87% of Daily Value)

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7. Walnuts (Akhrot) Dry Fruits

This brain-shaped nut is a single-seeded stone fruit that contains healthful fats, protein, and fiber. Generally, they are eaten as it is after removing the shell, but you can also add them to your salad, breakfast cereals, baked food, and pasta.

1 ounce (28g) serving of Walnut:

  • Protein 4.3 grams
  • 185 calories
  • Carbs 3.9 grams
  • Fiber 1.9 grams
  • Fat 18.5 grams
  • Sugar 0.7 grams

8. Raisins (Kismis) Dry Fruits

Next on our dry fruits list is Raisins, also known as Kishmish in India. This naturally sweet dry fruit is a good source of sugars, fat, protein, dietary fiber, various vitamins, and minerals. Popularly they are used as a salad topping, in yogurt, baked cookies, muffins, and other delectable food items.

1 ounce (28g) serving of Raisins:

  • 42 calories
  • Protein 0.5 grams
  • Fiber 0.6 grams
  • Sodium 3.6 grams
  • Carbohydrates 11 grams
  • Sugar 9.1 grams

9. Prunes Dry Fruits

Prune is nothing but dried plum, which is extremely nutritious and offers a plethora of health benefits. Although they are high in sugar content, prunes also contain many beneficial compounds that you can’t avoid. It will satisfy your sweet tooth while providing nutritional benefits.

1 ounce (28g) serving of Prunes:

  • Sugars 11 grams
  • 67 Calories
  • Fiber 2 grams
  • Carbs 18 grams
  • Vitamin K (21% of Daily Value) & Vitamin B2/B3/B6 (3% of Daily Value)
  • Vitamin A (4% of Daily Value)

10. Dry Figs

This unique fruit has an edible green or purple skin with hundreds of tiny seeds. The flesh of figs has a mild, sweet taste and is packed with nutrition. A lot of people use figs to treat health problems related to the reproductive and respiratory systems.

100 grams serving of Dried Figs:

  • 249 calories
  • Protein 3.3 grams
  • Dietary Fiber 9.8 grams
  • Calcium 162 mg
  • Iron 2.03 mg
  • Magnesium 68 mg
  • Vitamin C 1.2 mg
  • Beta-Carotene 6 mcg

11. Makhana (Fox Nuts)

Fox nuts are another type of dry fruit which are mainly used as a nutritional snack that one can eat at any time of the day. They are not only added to several food items and Indian cuisine but have also been used by medical for thousands of years. This lotus seed contains multiple micronutrients to keep you healthy.

100 grams serving of Makhanas:

  • 350 calories
  • Protein 9.7 gram
  • Carbohydrates 77 grams
  • Dietary Fiber 7.6 grams
  • Calcium 60 mg
  • Iron 1.4 mg
  • Potassium 500 mg

Also Read: Makhanas: Benefits, Nutritional Value & Side Effects

12. Dry Berries

Berries are of different colors and may taste sweet or sour. They are usually rich in fiber, vitamin C, and antioxidant polyphenols; thus, they help in preventing symptoms of chronic diseases. A variety of dry berries are available in the market, from blueberries to raspberries, from goji berries to cranberries. Many of these berries are known to improve your heart health and reduce the risk of type 2 diabetes.

You might like: Types of Berries You Should Include in Your Diet

13. Seeds

It’s not the fruit that contains high nutrition; even their seeds are a powerhouse of protein, vitamins, and minerals. Some most popular, high-protein seeds include flax seeds, sunflower seeds, chia seeds, pumpkin seeds, and sesame seeds. If incorporated into a daily diet, seeds can help reduce blood sugar, cholesterol, and blood pressure.


Each dry fruit has a different texture and flavor. Rich in protein, minerals, and vitamins, various types of dry fruits are available in the market with different nutritional values. You can eat them raw, roasted, or any way you like to fulfill your nutritional requirement.