Dry fruits are one of the best natural snacks you can eat. They are full of vitamins, minerals, and healthy fats that give your body the energy it needs. Many people eat them every day to stay fit, improve skin, and boost brain power.
What Are Dry Fruits?
Dry fruits are fruits that have had most of their water removed by drying. This makes them smaller, sweeter, and easy to store for months.
They are rich in nutrients like protein, fiber, and healthy fats, perfect for snacks or adding to your meals.
Some popular examples include almonds, cashews, walnuts, raisins, pistachios, and dates.
Why You Should Eat Dry Fruits
Eating a handful of dry fruits daily can:
- Improve heart and brain health
- Make your skin glow and hair stronger
- Help you digest food better
- Boost your energy naturally
- Keep your bones strong
They are also a great replacement for junk food and sugary snacks.
Dry Fruits List with Benefits and Calories
| Dry Fruit Name | Main Benefits | Calories (per 100g) |
|---|---|---|
| Almonds | Boost brain power, improve skin, and lower bad cholesterol. | 579 kcal |
| Cashews | Strengthen bones, support heart health, and give quick energy. | 553 kcal |
| Walnuts | Good for brain and heart health; rich in omega-3 fats. | 654 kcal |
| Pistachios | Help with weight control and digestion; rich in antioxidants. | 562 kcal |
| Raisins | Help digestion, improve iron levels, and boost energy. | 299 kcal |
| Dates | Natural sweetener, good for bones and instant energy. | 282 kcal |
| Figs (Anjeer) | Improve digestion and balance blood sugar. | 249 kcal |
| Apricots | Good for eyes, skin, and heart. | 241 kcal |
| Prunes | Help with digestion and prevent constipation. | 240 kcal |
| Hazelnuts | Support heart health and improve skin and hair. | 628 kcal |
| Brazil Nuts | Rich in selenium; support thyroid and immune system. | 656 kcal |
| Pine Nuts | Boost brain and heart health; good for weight control. | 673 kcal |
| Macadamia Nuts | Help lower cholesterol and reduce inflammation. | 718 kcal |
| Peanuts | High in protein; build muscles and give energy. | 567 kcal |
| Dried Cranberries | Help boost immunity and prevent infections. | 325 kcal |
| Dried Blueberries | Improve brain function and keep skin healthy. | 317 kcal |
| Dried Mango | Rich in vitamin C; supports immunity and tastes great. | 319 kcal |
| Dried Coconut | High in fiber; supports metabolism and energy. | 660 kcal |
| Dried Papaya | Aids digestion and supports skin and immune health. | 320 kcal |
| Dried Apple Slices | Low-calorie snack with fiber and vitamins. | 243 kcal |
Best 5 Dry Fruits to Eat Every Day
- Almonds – Great for memory, heart, and glowing skin.
- Walnuts – Support brain function and lower bad cholesterol.
- Raisins – Boost energy and improve digestion.
- Pistachios – Keep you full longer and help manage weight.
- Dates – Perfect for quick energy and natural sweetness.
Best Time to Eat Dry Fruits
- Morning: Eat soaked almonds or walnuts for a healthy start.
- Pre-workout: Dates and cashews give instant energy.
- Snack time: Replace chips with a handful of dry fruits.
- Before bed: Eat soaked figs or prunes for better digestion.
How Much to Eat Daily
Dry fruits are healthy, but they are also high in calories. So eat them in small portions.
Recommended per day:
- 4–5 almonds
- 2 walnuts
- 5 pistachios
- 1 tablespoon raisins or cranberries
Dry Fruits List for Daily Health and Energy Boost
| Dry Fruit Name | Dry Fruit Name | Dry Fruit Name |
|---|---|---|
| Almonds | Cashews | Walnuts |
| Pistachios | Raisins | Dates |
| Figs (Anjeer) | Apricots | Prunes |
| Hazelnuts | Brazil Nuts | Pine Nuts |
| Macadamia Nuts | Peanuts | Dried Cranberries |
| Dried Blueberries | Dried Mango | Dried Coconut |
| Dried Papaya | Dried Apple | Goji Berries |
| Black Currants | Cherries | Mulberries |
| Dried Strawberries | Dried Pineapple | Dried Kiwi |
| Dried Pears | Dried Plums | Dried Peaches |
| Dried Figs | Sunflower Seeds | Pumpkin Seeds |
| Flax Seeds | Chia Seeds | Sesame Seeds |
| Walnuts Halves | Almond Butter | Cashew Butter |
| Coconut Chips | Jackfruit Chips | Lychee (Dried) |
| Sultanas | Cranberry Raisins | Mango Slices |
| Papaya Cubes | Pineapple Cubes | Apple Rings |
| Pecan Nuts | Hickory Nuts | Chestnuts |
| Lotus Seeds | Tamarind (Dried) | Banana Chips |
250+ Dry Fruits, Nuts & Seeds to Boost Your Health
| Dry Fruit/Seed Name | Dry Fruit/Seed Name | Dry Fruit/Seed Name |
|---|---|---|
| Almonds | Cashews | Walnuts |
| Pistachios | Raisins | Dates |
| Figs (Anjeer) | Apricots | Prunes |
| Hazelnuts | Brazil Nuts | Pine Nuts |
| Macadamia Nuts | Peanuts | Dried Cranberries |
| Dried Blueberries | Dried Mango | Dried Coconut |
| Dried Papaya | Dried Apple | Goji Berries |
| Black Currants | Cherries | Mulberries |
| Dried Strawberries | Dried Pineapple | Dried Kiwi |
| Dried Pears | Dried Plums | Dried Peaches |
| Sunflower Seeds | Pumpkin Seeds | Flax Seeds |
| Chia Seeds | Sesame Seeds | Walnuts Halves |
| Almond Butter | Cashew Butter | Coconut Chips |
| Jackfruit Chips | Lychee (Dried) | Sultanas |
| Cranberry Raisins | Mango Slices | Papaya Cubes |
| Pineapple Cubes | Apple Rings | Pecan Nuts |
| Hickory Nuts | Chestnuts | Lotus Seeds |
| Tamarind (Dried) | Banana Chips | Barberries |
| Currants | Mulberry White | Mulberry Black |
| Goji Wolfberries | Longan (Dried) | Loquat (Dried) |
| Dragon Fruit (Dried) | Kiwi Chips | Starfruit (Dried) |
| Persimmons (Dried) | Avocado Chips | Coconut Flakes |
| Fig Halves | Dates Medjool | Dates Deglet Noor |
| Almond Slices | Cashew Pieces | Walnut Pieces |
| Pistachio Kernels | Peanut Kernels | Hazelnut Kernels |
| Macadamia Pieces | Pine Nuts Kernels | Brazil Nut Pieces |
| Dried Apricot Halves | Dried Cherry Halves | Dried Plum Halves |
| Raisin Black | Raisin Golden | Sultana Golden |
| Dried Figs Turkish | Dried Figs Californian | Dried Mango Cubes |
| Dried Papaya Strips | Dried Pineapple Strips | Dried Kiwi Slices |
| Cranberry Dried | Blueberry Dried | Raspberry Dried |
| Strawberry Dried | Mulberry Dried | Elderberry Dried |
| Prune Dried | Loquat Dried | Persimmon Dried |
| Jackfruit Dried | Lychee Dried | Longan Dried |
| Starfruit Dried | Dragon Fruit Dried | Avocado Dried |
| Coconut Dried | Banana Dried | Barberry Dried |
| Tamarind Dried | Lotus Seed Dried | Pecan Halves |
| Hickory Halves | Chestnut Halves | Almond Whole |
| Cashew Whole | Pistachio Whole | Walnut Whole |
| Peanut Whole | Hazelnut Whole | Macadamia Whole |
| Pine Nut Whole | Brazil Nut Whole | Sunflower Seeds |
| Pumpkin Seeds | Flax Seeds Whole | Chia Seeds Whole |
| Sesame Seeds Whole | Hemp Seeds | Watermelon Seeds |
| Melon Seeds | Poppy Seeds | Grape Seeds |
| Cacao Nibs | Coffee Beans Dried | Green Peas Dried |
| Broad Beans Dried | Peas Dried | Lentils Dried |
| Chickpeas Dried | Soybeans Dried | Mung Beans Dried |
| Adzuki Beans Dried | Black Beans Dried | Kidney Beans Dried |
| Lima Beans Dried | Fava Beans Dried | Edamame Dried |
| Tiger Nuts | Sea Buckthorn Berries | Aronia Berries |
| Elderberries | Mulberries Red | Black Mulberries |
| Acai Berries Dried | Camu Camu Dried | Chokeberries Dried |
| Mahua Seeds | Lotus Seeds Roasted | Fox Nuts (Makhana) |
| Pili Nuts | Sacha Inchi Seeds | Breadfruit Seeds |
| Jackfruit Seeds Dried | Cempedak Seeds | Walnut Kernels |
| Pomegranate Seeds Dried | Lychee Nuts Dried | Chestnut Chips |
| Tamarind Seeds | Carob Chips | Fig Chips |
| Banana Slices Dried | Apple Slices Dried | Peach Slices Dried |
| Apricot Slices Dried | Plum Slices Dried | Pear Slices Dried |
| Kiwi Slices Dried | Mango Strips Dried | Pineapple Strips Dried |
| Strawberry Strips | Blueberry Strips | Raspberry Strips |
| Cranberry Strips | Papaya Strips Dried | Dragon Fruit Strips |
| Starfruit Strips | Coconut Strips Dried | Jackfruit Strips Dried |
| Wild Almonds | Bitter Almonds | White Mulberries |
| Red Mulberries | Black Walnuts | Hickory Seeds |
| Butternuts | Kola Nuts | Pecan Pieces |
| Cempedak Dried | Arhat Fruit Dried | Monkey Puzzle Nuts |
| Soursop Seeds Dried | Mangosteen Seeds | Rambutan Dried |
| Mangaba Dried | Jabuticaba Dried | Sapucaia Nuts |
| Inca Berries Dried | Baruka Nuts | Canistel Seeds |
| Guava Chips | Quince Dried | Loquat Chips |
| Rose Hips Dried | Elder Flowers Dried | Buckthorn Berries Dried |
| Tamarillo Chips | Coco Plum Dried | Hican Nuts |
| Pawpaw Seeds Dried | White Lotus Seeds | Red Lotus Seeds |
| Indian Almond Dried | Tropical Almond Dried | Kukui Nuts |
| Chironja Seeds Dried | Breadnut Seeds | Monkey Nut Dried |
| Desert Date Dried | African Cherry Dried | Monkey Orange Dried |
| Baobab Seeds Dried | Marula Seeds Dried | Maracuja Seeds Dried |
| Kigelia Seeds Dried | Monkey Bread Seeds | Moringa Seeds Dried |
Final Thoughts
Dry fruits are one of the easiest ways to eat healthy every day. They give your body energy, improve your skin, and protect your heart. A small handful of mixed dry fruits can make a big difference in your daily nutrition.
