Top Healthy Dry Fruits Names with Nutritional Value

Dry fruits have been an integral part of Indian homes because of taste, tradition, and health. They can be a chance to start the day with a handful of almonds or some dates in festive sweets. Dry fruits are not just snacks; they are nutritional powerhouses.

Let us explore the most popular and healthy dry fruits names used in India, along with their nutritional values, health benefits, and how you can add them to your daily diet.

What Are Dry Fruits?

Dry fruits are any fruits with a majority of their water content naturally reduced or dry fruits prepared using a drying method that gives them the ability to be energy-dense and nutrient-rich. In India, common dry fruits include almonds, cashews, raisins, and others.

They are an important source of protein, fibre, healthy fats, vitamins, and minerals, which makes them perfect for all ages.

List of Healthy Dry Fruits Names with Nutritional Value

Here’s a curated list of the top healthy dry fruits names commonly found in Indian markets, along with their key nutrients per 100g.

1. Almonds (Badam)

Calories: 576 kcal
Protein: 21g
Fat: 49g (mostly healthy fats)
Fiber: 12g
Rich in: Vitamin E, Magnesium, Antioxidants

Benefits:

Supports brain health
Helps in managing weight
Good for the heart and skin

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2. Walnuts (Akhrot)

Calories: 654 kcal
Protein: 15g
Fat: 65g (including Omega-3)
Fiber: 7g
Rich in: Omega-3 fatty acids, Copper, Manganese

Benefits:

Boosts brain function
Reduces inflammation
Helps manage cholesterol levels

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3. Cashews (Kaju)

Calories: 553 kcal
Protein: 18g
Fat: 44g
Rich in: Iron, Zinc, Magnesium, Vitamin K

Benefits:

Supports bone health
Enhances skin glow
Aids in red blood cell production

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4. Raisins (Kishmish)

Calories: 299 kcal
Sugar: 59g
Iron: 1.9 mg
Fiber: 3.7g
Rich in: Antioxidants, Iron, Potassium

Benefits:

Good for digestion
Prevents anemia
Helps in regulating blood pressure

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5. Dates (Khajoor)

Calories: 277 kcal
Sugar: 63g
Fiber: 7g
Rich in: Potassium, Magnesium, Vitamin B6

Benefits:

Instant energy booster
Supports bone health
Natural sweetener substitute

6. Figs (Anjeer)

Calories: 249 kcal
Sugar: 48g
Fiber: 9.8g
Rich in: Calcium, Iron, Potassium

Benefits:

Relieves constipation
Improves heart health
Strengthens bones

7. Pistachios (Pista)

Calories: 562 kcal
Protein: 20g
Fat: 45g
Rich in: Vitamin B6, Copper, Manganese

Benefits:

Supports metabolism
Lowers cholesterol
Enhances eye health

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8. Apricots (Khubani)

Calories: 241 kcal
Sugar: 53g
Fiber: 7g
Rich in: Vitamin A, Potassium, Iron

Benefits:

Improves skin and eye health
Aids in digestion
Boosts immunity

9. Prunes (Dried Plums)

Calories: 240 kcal
Fiber: 7g
Rich in: Potassium, Iron, Antioxidants

Benefits:

Excellent for digestive health
Helps in bone density
Natural laxative effect

How to Add Dry Fruits to Your Daily Diet

Morning Routine: Soak 5-6 almonds and 2 walnuts overnight. Eat them on an empty stomach.
Midday Snack: Have a handful of raisins or figs with green tea.
Evening Treat: Mix cashews, pistachios, and dates in smoothies or energy bars.
Desserts: Add chopped apricots and prunes to oats, halwa, or kheer.

Read: Top 7 High Protein Dry Fruits for Weight Gain & Muscle Growth

Benefits of Eating Healthy Dry Fruits Regularly

Consuming dry fruits regularly provides various health benefits due to concentrated nutrients, antioxidants, and healthy fats. This is an overview of the health benefits:

Natural Source of Nutrients

Dry fruits are rich in vitamins (vitamin E, K, B-complex), minerals (potassium, iron, calcium, magnesium), and healthy fats. Dry fruits are nutrient-dense and function to upkeep health and prevent deficiencies.

Helping Immunity

There are plenty of micronutrients and antioxidants to help boost immunity and help the body fight infections. Also, it helps lower the risk factors for chronic diseases.

Helping Digestive Health

Dry fruits contain plenty of fiber, especially prunes, figs, and raisins. If you eat dry fruits regularly, it helps with digestion and slows constipation. It also helps promote healthy colon and supports good gut bacteria.

Helping the Heart

Nuts (almonds, walnuts, pistachios) contain unsaturated fats that help lower bad cholesterol (LDL) and improve good cholesterol (HDL) to help reduce risk of heart disease. Dry fruits are also high in fiber and antioxidants help support heart health.

Provides Lasting Energy

Natural sugars found in dry fruits give you a quick and lasting energy boost, making them a great choice for a snack that will give you lasting energy without the sugar crash of refined sugars.

Supports Bone Health

Certain dried fruits, like prunes, contain bone-health supporting nutrients (like vitamin K and boron!) that may help slow bone loss and support bone strength in mid-life.

Enhances Brain Function and Mood

Dry fruits contain nutrients that can promote brain function and may help lessen anxiety and depression. Walnuts, almonds, and cashews are particularly noted for their positive effect on mental health.

Promotes Healthy Skin and Hair

The antioxidants and vitamins in dry fruits are beneficial for skin and hair health by preventing oxidative stress and helping the body with tissue repair and growth.

Aids in Weight Control

Dry fruits may be calorie-dense, but in moderation, they can help with weight control thanks to their fiber and healthful fat content increase satiety and lower energy intake.

Helps Prevent Anemia

Some dry fruits, including dates and raisins, are a good source of iron, which increases hemoglobin levels and help prevent or treat anemia. This is especially beneficial for women.

May Help Lower Risk of Certain Diseases

Regular consumption of antioxidant-rich dry fruits is associated with a reduction in some cancers, type 2 diabetes, and hypertension. This may be due to their anti-inflammatory properties as well as nutrient-rich profiles.

Click here to read more about the benefits of eating dry fruits.

Tips for Consumption

Choose unsweetened or lightly sweetened varieties to avoid excess sugar intake.
Consume in moderation, as dry fruits are calorie-dense.
A 30g serving of dried fruit counts as one portion of your daily fruit intake.

Consistent consumption of healthy and best-quality dry fruits can have a positive impact on your health, as long as they are consumed in moderation and as part of a healthy diet.

Best Time to Eat Dry Fruits

For maximum benefits, eat dry fruits:

Morning: Soaked almonds, walnuts
Mid-morning or Evening: Raisins, figs, dates
Post-workout: Dates, cashews, pistachios

Read: 12 Powerful Dry Fruits Benefits You Should Know About

Popular Indian Dry Fruit Mixes

Panchmeva: Almonds, cashews, pistachios, dates, and raisins
Chyawanprash: Herbal formulation including dry fruits for immunity
Dry Fruit Ladoo: High-energy balls made with khajoor, anjeer, and nuts

Storage Tips

Store dry fruits in airtight containers
Keep them in a cool, dry place
Avoid direct sunlight
Refrigerate in summer to prevent spoilage

Conclusion

Understanding the healthy dry fruits names and their nutrition information will help you make better choices for yourself and your family. Whether your health objectives are immunity, weight management, or just eating clean, incorporating some variant of dry fruits daily in your diet is a simple, organic source of nourishment.

Dry fruits are not just for special occasions - they are superfoods every day!

Read: Best Dry Fruits for Hair Growth