Dry fruits have been a part of healthy diets for centuries, not just for their delicious taste but for their remarkable health benefits. They are packed with essential vitamins, minerals, antioxidants, and healthy fats, making them the perfect snack for all ages. Whether you want to boost your immunity, improve digestion, enhance skin health, or gain instant energy, including dry fruits in your daily routine can be a game-changer.
In this blog, we present a complete dry fruits list, along with their nutritional values and the unique benefits each one offers.
Almonds (Badam)
Almonds are often called the “king of nuts,” and for good reason. They are rich in vitamin E, magnesium, and protein, which help improve memory, strengthen bones, and promote healthy skin. A handful of almonds daily can also help maintain cholesterol levels and support heart health.
Nutritional Value per 100g:
- Calories: 579 kcal
- Protein: 21 g
- Fiber: 12.5 g
- Calcium: 269 mg
- Iron: 3.7 mg
- Healthy fats: 49 g
Benefits:
- Boosts immunity
- Supports brain function
- Improves skin and hair health
- Helps in weight management
Walnuts (Akhrot)
Walnuts are loaded with omega-3 fatty acids and antioxidants, making them ideal for brain health. They also reduce inflammation and promote cardiovascular wellness. Regular consumption of walnuts can enhance focus and memory while maintaining heart function.
Nutritional Value per 100g:
- Calories: 654 kcal
- Protein: 15.2 g
- Fiber: 6.7 g
- Calcium: 98 mg
- Iron: 2.9 mg
- Healthy fats: 65 g
Benefits:
- Supports cognitive functions
- Protects heart health
- Reduces inflammation
- Promotes healthy aging
Cashews (Kaju)
Cashews are creamy, delicious, and rich in magnesium, zinc, and protein. They help strengthen immunity, maintain bone health, and provide energy. Cashews are also great for skin elasticity and reducing fatigue.
Nutritional Value per 100g:
- Calories: 553 kcal
- Protein: 18 g
- Fiber: 3.3 g
- Calcium: 37 mg
- Iron: 6.7 mg
- Healthy fats: 44 g
Benefits:
- Boosts immunity
- Supports bone strength
- Provides sustained energy
- Improves skin health
Pistachios (Pista)
Pistachios are lower in calories than most nuts and are packed with fiber, protein, and antioxidants. They promote eye health due to their lutein and zeaxanthin content and also help with weight management.
Nutritional Value per 100g:
- Calories: 562 kcal
- Protein: 20 g
- Fiber: 10.6 g
- Calcium: 105 mg
- Iron: 4.2 mg
- Healthy fats: 45 g
Benefits:
- Aids weight management
- Supports eye health
- Improves digestion
- Enhances heart health
Raisins (Kishmish)
Raisins are natural dried grapes rich in iron, fiber, and antioxidants. They improve digestion, boost hemoglobin levels, and provide quick energy. Soaking them overnight increases their digestibility and nutrient absorption.
Nutritional Value per 100g:
- Calories: 258 kcal
- Protein: 2.8 g
- Fiber: 3 g
- Calcium: 54 mg
- Iron: 1.5 mg
- Healthy fats: 0.2 g
Benefits:
- Boosts energy
- Supports digestion
- Improves blood health
- Enhances immunity
Dates (Khajoor)
Dates are high in natural sugars, potassium, and magnesium. They act as instant energy boosters and are excellent for digestion and bone strength.
Nutritional Value per 100g:
- Calories: 277 kcal
- Protein: 1.8 g
- Fiber: 6.7 g
- Calcium: 64 mg
- Iron: 0.9 mg
Benefits:
- Provides quick energy
- Supports digestion
- Improves bone health
- Helps maintain electrolyte balance
Figs (Anjeer)
Dried figs are rich in dietary fiber, calcium, and antioxidants. They help in regulating digestion, improving gut health, and strengthening bones.
Nutritional Value per 100g:
- Calories: 249 kcal
- Protein: 3.3 g
- Fiber: 9.8 g
- Calcium: 162 mg
- Iron: 2 mg
Benefits:
- Improves digestive health
- Strengthens bones
- Regulates blood pressure
- Acts as a natural laxative
Apricots (Khubani)
Dried apricots are loaded with vitamin A and antioxidants that support eye health and skin vitality. They also help maintain heart and digestive health.
Nutritional Value per 100g:
- Calories: 241 kcal
- Protein: 3.4 g
- Fiber: 7 g
- Calcium: 55 mg
- Iron: 2.7 mg
Benefits:
- Promotes eye health
- Improves skin glow
- Supports heart health
- Boosts digestion
Why Include This Dry Fruits List in Your Daily Diet
Eating a variety from this dry fruits list ensures you receive balanced nutrition daily. These dry fruits together:
- Boost immunity
- Improve heart and brain health
- Enhance skin and hair quality
- Provide sustained energy
- Aid digestion and bone strength
Including a handful of mixed dry fruits in your morning or evening routine is one of the simplest ways to improve overall health.
Best Time to Consume Dry Fruits
- Morning: Almonds, raisins, figs (empty stomach)
- Pre-Workout: Dates, raisins
- Evening Snack: Pistachios, cashews
- Night: Walnuts (for better sleep and brain support)
Recommended quantity: 8–10 almonds, 2–3 walnuts, 6–7 cashews, 1–2 figs, and a small handful of raisins.
Possible Side Effects
Although dry fruits are highly nutritious, overconsumption may lead to:
- Bloating or diarrhea
- Weight gain
- Allergic reactions in sensitive individuals
- Blood sugar spikes (especially dates and raisins)
Moderation is key for reaping maximum benefits.
Final Thoughts
This Dry Fruits List: Nutrient-Rich Options to Boost Your Daily Diet is perfect for anyone looking to improve overall health naturally. Incorporating almonds, walnuts, cashews, pistachios, raisins, dates, figs, and apricots ensures your body gets essential nutrients every day.
For fresh, premium-quality, and hygienically packed dry fruits, check MAK Dry Fruits, which offers a wide range of options suitable for daily consumption.