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Different Varieties of Dry Fruits and their Nutritional Value

You might be aware that dry fruits are highly healthy and nutritious. But, you should also know that they also come up with lots of medicinal properties. Most often people think that dry fruits are delicacies. But, because of their unlimited health benefits, they become a must-buy. Even if your kids don’t like eating fresh fruits, they will love the taste of dry fruits.

Adding dry fruits to yogurts, smoothies, and oats not only improves their taste but also offers innumerable health benefits.


Dry fruits are also easy to carry since they don’t weigh much. You can carry them anywhere you go. Eating dry fruits will help you in getting an instant energy boost and will also curb your hunger. The best part is that it does not contain any form of refined sugar, cholesterol, and sodium.


If you eat dry fruits in moderation, you will get innumerable health benefits. It is also important to buy dry fruits from good stores like Kerala Spices Online so that you can get quality ones at the best price.


Following are some of the best dry fruits that you can eat:


Almond (Badam)

Almonds are one of the most consumed dry fruits ever. These dry fruits come up with innumerable health benefits. These dry fruits can be easily used for people of all age groups. They can be eaten raw, soaked, as well as in roasted forms. They are great for treating all types of heart diseases and can also help in weight management.

almondsNutritional value of almonds

Protein: 6 grams

Fiber: 4 grams

Vitamin E: 35% of the daily value

Magnesium: 20% of the daily value

Calcium: 8% of the daily value



Pistachios (Pista)

This is a sweet dry fruit that also comes with a unique flavor. Pistachios are most commonly used as a snack. It is a well-known name in the field of dry fruits. This dry fruit is great for the heart. It is helpful in the treatment of diabetes and improving hemoglobin. The best part about pistachios is that it is a rich source of different minerals, vitamins, and phytonutrients.


Nutritional value of pistachios:

Protein: 5.72 grams

Carbs: 7.7grams

Fiber: 3 grams

Calories: 159

Fat: 12.85 grams



Cashew can be called the king of dry fruits because almost everyone loves the taste of cashews. Cashew is commonly referred to as a nut, but it is one of the best seeds that can help you in improving overall health. Some of the major benefits of cashews include weight loss, better heart health, and improvement in blood sugar levels.

Cashew nutNutritional value of cashew

Calories: 157

Protein: 5 grams

Fat: 12 grams

Copper: 67% of the daily value

Fiber: 1 gram

Carbs: 9 grams

Iron: 11% of the daily value


Dates (Khajoor)

You can get the best quality dates at Kerala Spices Online. Dates are super delicious dry fruits. This iron-rich dry fruit is perfect for winter. You can eat this dry fruit in almost all seasons. You can add it to desserts or eat it as it is. Dates are available in seeded as well as deseeded forms. Choose any of them as per your taste. Read more about the health benefits of dates.


Nutritional value of Dates:

Fiber: 0.6 grams

Protein: 0.2 grams

Calories: 20

Sodium: 0.14 grams

Carbohydrate: 5.3 grams



Raisins are one of the most delicious forms of dry fruits. They are also known by the name kishmish. Raisins are sweet in taste. They are also good sources of fats, proteins, fiber, vitamins, and minerals. They can be used as salad toppings, for baked cookings, muffins, and other delicious food items.


Nutritional value of raisins

Calories: 42 calories

Protein: 0.5 grams

Fiber: 0.6 grams

Sodium: 3.6 grams

Carbohydrate: 11 grams

Sugar: 9.1 grams



Walnuts are great sources of omega-3 fatty acids. They help in protecting heart health and also promote better cognitive function. Walnuts also offer anti-inflammatory benefits for asthma, arthritis, and eczema. The best part about this dry fruit is that it can help in fighting cancer and also supports the immune system of the body. Walnuts are incredibly beneficial for heart health.

walnutNutritional benefits of walnuts

Protein: 4.3 grams

Calories: 185 calories

Carbs: 3.9 grams

Fiber: 1.9 grams

Fat: 18.5 grams

Sugar: 0.7 grams



Fig is one of the driest fruits ever. It looks like an apple but it is in dried form. The flesh of figs has a mild and sweet taste and it is also packed with lots of nutrition. Figs are used for the treatment of health problems that are related to reproductive and respiratory health.


Nutritional benefits of figs

Calories: 249

Protein: 3.3 grams

Fiber: 9.8 grams

Calcium: 162 mg

Iron: 2.03 mg

Magnesium: 68 mg

Vitamin C: 1.2 mg

Beta-Carotene: 6 mcg


So, try to consume all these dry fruits if you want to have good health. Buy dry fruits online at Kerala spices online.















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