List of Dry Fruits to Add in Your Diet with Their Nutritional Value
                     List of Dry Fruits to Add in Your Diet with 
Their Nutritional Value
List of Dry Fruits to Add in Your Diet 
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.
Almond (Badam)
• Almonds are most commonly consumed dry fruit, with several benefits for all age-
groups. 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)
 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
• 1 ounce (28g) serving of Pistachio:
• Protein 5.72 grams
• Carbs 7.7 grams
• Fiber 3 grams
• 159 calories
• Fat 12.85 grams
 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
• 1 ounce (28g) serving of Pistachio:
• Protein 5.72 grams
• Carbs 7.7 grams
• Fiber 3 grams
• 159 calories
• Fat 12.85 grams
 Cashew (Kaju)
• 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)
Apricot (Khumani)
• 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
Apricot (Khumani)
• 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
Dates (Khajoor)
• 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
Hazelnuts
• 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. 
• 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)
Walnuts (Akhrot)
• 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 t
•  1 ounce (28g) serving of Walnut:
• Protein 4.3 grams
• 185 calories
• Carbs 3.9 grams
• Fiber 1.9 grams
• hem to your salad, breakfast cereals, baked food, and pasta.
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