Dry fruits are also very useful for reducing weight. Eating them in small amounts does not cause hunger for a long time and at the same time provides plenty of energy. Yes, while taking them, pay attention to their quantity. So, here I am a list of dry fruits for weight loss. See this below…
List Of Dry Fruits For Weight Loss:
Dry fruits can help in losing weight. Dry fruits have a lot of calories, which have a lot of energy in them. Consuming them does not make you hungry for a long time which helps in losing weight. So if you are trying to gain weight, then start exercising these dry fruits with exercise. So, see below the list of dry fruits for weight loss.
Apricot:
Dry apricots contain a significant amount of magnesium, potassium. Its 100 grams contain 48 calories of energy. By eating this, you do not feel hungry for 5 hours. Therefore, it is beneficial in weight loss. This is one of the dry fruit in our list of dry fruits for weight loss.
Dried apricots are considered a source of valuable substances called dried apricots. They have a large supply of magnesium, potassium, iron and phosphorus.
And it also has high content of vitamins A, B, C, PP, B1, B2, B5. Dried apricots normalize blood pressure, fight anemia and improve the cardiovascular system. Despite its dubious appearance, this dried fruit is very high in calories: one hundred grams of dried apricots contains 215 calories.
Dates:
Date palm contains vitamin B5, it has 282 calories of energy per 100 grams. It is useful for those who eat too much. After eating dates you get energy for a long time and you do not feel hungry. This is one of the dry fruit in our list of dry fruits for weight loss.
Pistachio:
Pistachios contain adequate amounts of protein, vitamins, fats, and iron. There are 562 calories in its 100 grams only. Eating pistachios does not cause hunger for long and provides plenty of energy. This is one of the dry fruit in our list of dry fruits for weight loss.
Raisin:
Raisins contain iodine, considered it the best for weight loss. It contains only 0.5 grams of fat and its 100 grams contains 299 calories of energy. Therefore, it helps in weight loss as well as health. This is one of the dry fruit in our list of dry fruits for weight loss.
Cashew Nut:
There are 581 calories in 100 grams of cashew nuts. They are rich in fiber and protein. You do not need to eat anything else for protein. It gives energy for a long time which does not cause hunger. This is one of the dry fruit in our list of dry fruits for weight loss.
Almonds:
There are 578 calories of energy in 100 grams of almonds, so eating 20 to 30 grams of almonds provides plenty of energy. It also contains Vitamin E so they give energy for a long time and help in losing weight. This is one of the dry fruit in our list of dry fruits for weight loss.
Walnuts:
100 grams of walnuts have 654 calories of energy. It also contains 2.5 grams of omega-3 fatty acids and 2 grams of fiber. Therefore, it is a good source of getting energy without causing harm. Eating it does not make you feel hungry for a long time and helps in losing weight. This is one of the dry fruit in our list of dry fruits for weight loss.
Prunes:
A champion among dried fruits for weight loss. Fetal fiber improves intestinal function, cleansing it, removing toxins, fat, and slag from the body. Being a natural antidepressant, it will help make it emotionally easier for you to survive the difficult periods of the diet. This is one of the dry fruit in our list of dry fruits for weight loss.
Dried Plums:
Dried plums full of carbohydrates. One of its most useful properties is: improving digestion and accelerating metabolic processes in the body. In addition, dried plums are an excellent means of relieving nervous tension, while maintaining a diet. This is one of the dry fruit in our list of dry fruits for weight loss.
Fig:
It contains large amounts of iron and copper. It is rich in vitamins, pectin, and tannins. Due to its nutritional value and calorie content, this product is capable of taking the place of others, respecting the way of weight loss. This dry fruit fights against a host of viruses and colds. In addition, it improves the functioning of the gastrointestinal tract and speeds up the metabolic process. This is one of the dry fruit in our list of dry fruits for weight loss.
Dried Pineapple:
Dried pineapple is an excellent fat burner due to the bromelain enzyme. Despite its caloric content, even in the drying process, it does not lose its properties. Also, this dried fruit contains a large amount of dietary fiber and organic acids. This is one of the dry fruit in our list of dry fruits for weight loss.
Dried Berries:
Dried berries and fruits are harvested and eaten since old times, used as medicine. It is all about the valuable chemical composition and beneficial sugars content: glucose, fructose (the longer the fruit dries, the higher it is), but much less sucrose.
Vitamins (A, P, B), macro- and microelements (iron, potassium, iodine, magnesium, calcium, phosphorus) do not go on drying. “Drying” only a handful per day prevents depression, vitamin deficiency, anemia, improves the condition of nails, hair, bones, heart function, digestive system.
Dried Apples:
100 grams of dried apples contain 59 grams of carbohydrates, 2.2 grams of protein, and 0.1 grams of fat. This product is rich in pectin and tannin. There are many organic acids and mineral salts (iron, phosphorus, zinc, iodine, sodium).
Dried apples are a source of vitamins A, B, and C, especially useful for thyroid gland malfunction. It also helps to improve the condition of teeth and prevent premature aging of the body. Yes, and for the digestive, nervous and cardiovascular systems, dried apples are very useful.
Dried Pears:
And 100 grams of dried pear contains 62.6 grams of carbohydrates, 2.3 grams of protein, and 0.6 grams of fat. Such drying is a record holder in copper, zinc, iodine, potassium, and iron content. In addition, there are vitamins (A, B1, P, E, C), plus organic acids and pectin.
Dried pear is an excellent antidepressant. This product effectively fights colds. Eating pears normalizes the function of the urine and digestive system.
Dried Cherries:
Another useful complex carbohydrate in our basket. Contains large amounts of pectin, helps cleanse the intestines from toxins and slag, normalizes metabolic processes, is a powerful natural antioxidant. This is one of the dry fruit in our list of dry fruits for weight loss.
Dried Cranberries:
Dried berries are often used in proper nutrition – they are added to muesli, casseroles, vegetable stews, side dishes and porridge, fruit drinks, competes, and vitamin teas. This is one of the dry fruit in our list of dry fruits for weight loss.
Dried Persimmon:
Dried persimmon not only looks delicious but lowers blood sugar levels, strengthens and cleanses blood vessels, increases hemoglobin, which is especially important when you need to follow a strict nutrition model. According to doctors, the fruit has a positive effect on female hormones and slows down the aging process.
Dry Fruits Calorie & Fiber Chart:
| Dry Fruit | Calories (Per 100g) | Fiber (Per 100g) |
|---|---|---|
| Almonds | 579 kcal | 12.5g |
| Walnuts | 654 kcal | 6.7g |
| Cashews | 553 kcal | 3.3g |
| Pistachios | 560 kcal | 10.6g |
| Hazelnuts | 628 kcal | 9.7g |
| Brazil Nuts | 656 kcal | 7.5g |
| Pecans | 691 kcal | 9.6g |
| Macadamia Nuts | 718 kcal | 8.6g |
| Peanuts | 567 kcal | 8.5g |
| Chia Seeds | 486 kcal | 34.4g |
| Flaxseeds | 534 kcal | 27.3g |
| Pumpkin Seeds | 559 kcal | 6.5g |
| Sunflower Seeds | 584 kcal | 8.6g |
| Raisins | 299 kcal | 3.7g |
| Dates | 282 kcal | 6.7g |
| Figs (Dried) | 249 kcal | 9.8g |
| Apricots (Dried) | 241 kcal | 7.3g |
| Prunes (Dried Plums) | 240 kcal | 7.1g |
Best Time to Eat Dry Fruits & Nuts for Maximum Benefits:
The best time to eat dry fruits and nuts depends on your health goals. Here’s a breakdown:
| Goal | Best Time to Eat | Why? |
|---|---|---|
| Boost Energy | Morning (Empty Stomach) | Nuts provide healthy fats & protein for sustained energy. |
| Improve Digestion | Morning (Soaked Nuts) | Soaking almonds, walnuts, and raisins makes them easier to digest. |
| Weight Loss | Mid-Morning Snack | High fiber & protein keep you full longer, reducing cravings. |
| Muscle Gain | Before/After Workout | Protein & healthy fats support muscle recovery & growth. |
| Better Sleep | Night (Before Bed) | Walnuts & almonds contain melatonin, which improves sleep. |
| Brain Health | Morning or Evening | Omega-3 in walnuts & almonds boosts brain function. |
| Healthy Skin & Hair | Morning & Afternoon | Antioxidants & vitamins nourish skin and hair. |
| Diabetes Control | With Meals | Helps regulate blood sugar levels and prevents spikes. |
5 No-Sugar Dry Fruit Snack Ideas:
If you’re looking for naturally sweet, sugar-free dry fruit snacks, these ideas will keep you energized and satisfied!
1. Nut & Seed Energy Balls (No Bake):
High in protein, fiber, and healthy fats—perfect for an energy boost!
Ingredients:
- 1/2 cup almonds (crushed)
- 1/2 cup walnuts (crushed)
- 1/4 cup dates (pitted & mashed)
- 1 tbsp chia seeds
- 1 tbsp cocoa powder (optional)
- 1 tsp cinnamon
How to Make:
- Blend all ingredients into a sticky dough.
- Roll into small balls and refrigerate for 30 minutes.
- Enjoy it as a quick snack!
2. Dry Fruit & Nut Trail Mix:
A crunchy mix of protein, fiber, and healthy fats—perfect for on-the-go snacking!
Ingredients:
- 1/4 cup almonds
- 1/4 cup cashews
- 1/4 cup walnuts
- 1/4 cup raisins or dried figs (unsweetened)
- 1 tbsp pumpkin seeds
How to Make:
- Mix everything in a bowl.
- Store in an airtight jar for a quick, healthy snack.
3. Stuffed Dates with Nuts :
Naturally sweet with a crunchy twist—great for curbing sugar cravings!
Ingredients:
- 4-5 Medjool dates (pitted)
- 2 tbsp chopped almonds & walnuts
- 1 tbsp peanut butter or almond butter
How to Make:
- Slice open each date and stuff with nut butter and chopped nuts.
- Refrigerate for 10 minutes before eating.
4. Coconut & Fig Energy Bars:
A fiber-rich bar with natural sweetness—perfect for workouts!
Ingredients:
- 1/2 cup dried figs
- 1/2 cup desiccated coconut
- 1/4 cup almonds
- 1 tbsp flaxseeds
- 1 tbsp sesame seeds
How to Make:
- Blend everything into a paste.
- Press into a tray and refrigerate for 1 hour.
- Cut into bars and enjoy!
5. Roasted Spiced Nuts & Seeds:
A savory, crunchy snack without sugar—perfect for cravings!
Ingredients:
- 1/2 cup almonds
- 1/2 cup cashews
- 1 tbsp pumpkin seeds
- 1 tbsp olive oil
- 1/2 tsp sea salt
- 1/2 tsp cumin & paprika
How to Make:
- Toss nuts & seeds with oil and spices.
- Roast in the oven at 180°C (350°F) for 10 minutes.
- Let cool and enjoy!
More Recommended Articles:-
- 20 Indian Fruits For Weight Loss
- Mango Diet Plan For Weight Loss | Nutrients Of Mango
- Meal Plan To Lose Belly Fat | 7 Day Sample Diet Plan
- 7 Day GM Diet Plan Vegetarian For Fast Weight loss
- 7 day GM Diet Plan Non-vegetarian For Weightloss
- Indian Diet For Weight Loss In 7 Days | Diet Chart & Tips
- Emily Ratajkowski Diet | Emily Ratajkowski’s Perfect Body
- Coconut Water Benefits Weight Loss And Other Health Issues
- Intermittent Diet Plan | Fasting For Weight Loss
- Avoid Food For Weight Loss | Weight Loss | Foods
- Safe & Effective Meal Of Military Diet For Weight Loss
- Weight Loss Diet: Raw Food Diet For Weight Loss
- Weight Loss Diet Chart For Female: Know What Should You Eat
- Meal Plan For Extreme Weight Loss: 7-Day Meal Plan
- How The Liquid Diet Plan For Weight Loss Work?
- 7 Day Paleo Diet Meal Plan To Lose Weight Fast
- Effective Homemade Drinks For Weight Loss
- 7-Days Safe & Effective Sample GM Diet Plan For Weight Loss
James 
Amrita