lists dry fruits with nutritional value to understand how they can improve your health. Different types of dry fruits offer different benefits.

1. List of Dry Fruits to Add in Your Diet with Their
Nutritional Value

2. 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.

3. 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)

4. 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

5. 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

6. 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)

7. 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

8. 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

9. 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

10. 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)

11. 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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