🥜 Dry Fruits Nutrition Calculator
Track calories, protein, and nutrients for dried fruits, nuts, and seeds
Select Dry Fruits, Nuts & Seeds
Nutrition Summary
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⚠️ Portion Control Important: Dry fruits and nuts are nutrient-dense but calorie-rich. A small handful (about one ounce or twenty eight grams) is typically one serving. Eating too many can lead to excess calorie intake. Measure portions carefully for weight management.
Daily Recommendation: The American Heart Association recommends four to five servings of nuts per week (about one ounce per serving). Dried fruits should be consumed in moderation due to high natural sugar content. Aim for one to two servings daily as part of a balanced diet.
Popular Dry Fruits & Nuts Nutrition (per 1 oz / 28g)
| Item | Calories | Protein | Fat | Carbs | Fiber | Sugar | Key Nutrients |
|---|---|---|---|---|---|---|---|
| Almonds | 164 | 6g | 14g | 6g | 4g | 1g | Vitamin E, magnesium, calcium |
| Walnuts | 185 | 4g | 18g | 4g | 2g | 1g | Omega-3 fatty acids, antioxidants |
| Cashews | 157 | 5g | 12g | 9g | 1g | 2g | Iron, magnesium, zinc |
| Dates (Medjool) | 66 | 0g | 0g | 18g | 2g | 16g | Potassium, fiber, natural sugars |
| Raisins | 85 | 1g | 0g | 22g | 1g | 17g | Iron, potassium, antioxidants |
| Dried Apricots | 67 | 1g | 0g | 18g | 2g | 15g | Vitamin A, potassium, fiber |
| Pistachios | 159 | 6g | 13g | 8g | 3g | 2g | Vitamin B6, copper, manganese |
| Dried Figs | 71 | 1g | 0g | 19g | 3g | 16g | Calcium, iron, potassium |
| Prunes (Dried Plums) | 67 | 1g | 0g | 18g | 2g | 11g | Vitamin K, potassium, fiber |
| Sunflower Seeds | 165 | 6g | 14g | 7g | 3g | 1g | Vitamin E, selenium, magnesium |
Health Benefits of Dry Fruits & Nuts
| Benefit | Best Options | How It Works | Daily Amount |
|---|---|---|---|
| Heart Health | Almonds, walnuts, pistachios | Healthy fats reduce cholesterol, antioxidants protect arteries | One ounce nuts daily |
| Brain Function | Walnuts, almonds, pumpkin seeds | Omega-3 fats, vitamin E support cognitive health | One ounce five times per week |
| Digestive Health | Prunes, dried figs, dates | High fiber promotes regularity, feeds gut bacteria | Three to five prunes daily |
| Bone Health | Almonds, dried figs, sesame seeds | Calcium, magnesium, vitamin K support bone density | One ounce daily |
| Energy Boost | Dates, raisins, cashews | Natural sugars, B vitamins provide quick sustained energy | Small handful before exercise |
| Antioxidant Protection | Pecans, walnuts, dried berries | Polyphenols fight free radicals, reduce inflammation | One ounce mixed nuts daily |
| Weight Management | Almonds, pistachios (in shell) | Protein and fiber increase satiety, reduce overeating | One ounce as snack |
| Blood Sugar Control | Almonds, walnuts, chia seeds | Healthy fats and fiber slow sugar absorption | One ounce with meals |
Portion Sizes & Calorie Awareness
| Portion | Weight | Visual Comparison | Typical Calories | When to Use |
|---|---|---|---|---|
| Small Handful | 1 oz (28g) | Size of a golf ball | 150-180 calories | Healthy snack, daily serving |
| 1/4 Cup | 1.5 oz (42g) | Small coffee cup quarter full | 225-270 calories | Salad topping, oatmeal mix-in |
| 1/2 Cup | 2.5 oz (70g) | Small coffee cup half full | 375-450 calories | Trail mix, baking, cooking |
| 1 Cup | 5 oz (140g) | Baseball size | 750-900 calories | Recipes only, NOT for snacking |
| Single Piece | Varies (8-24g) | One date, fig, or prune | 20-70 calories | Quick energy, natural sweetener |
Storage & Shelf Life Guide
| Item Type | Pantry Storage | Refrigerator | Freezer | Storage Tips |
|---|---|---|---|---|
| Dried Fruits | Six to twelve months | One year | Two years | Store in airtight container, cool dry place |
| Tree Nuts (in shell) | Six months | One year | Two years | Keep shells intact until use |
| Tree Nuts (shelled) | Three months | Six months | One year | Refrigerate to prevent rancidity |
| Seeds | Three months | Six months | One year | High oil content, refrigerate for freshness |
| Nut Butters (opened) | Two to three months | Four to six months | Not recommended | Natural nut butters require refrigeration |
Fresh vs Dried Fruit Comparison
| Fruit | Fresh (1 cup) | Dried (1/4 cup) | Calorie Difference | Key Changes |
|---|---|---|---|---|
| Apricots | 74 calories, 3g fiber | 157 calories, 4g fiber | 2x more concentrated | Water removed, nutrients concentrated |
| Grapes vs Raisins | 104 calories, 1g fiber | 123 calories, 2g fiber | Similar calories, less volume | Easy to overconsume dried version |
| Plums vs Prunes | 76 calories, 2g fiber | 104 calories, 3g fiber | Higher fiber in dried | Better for digestive health |
| Cranberries | 46 calories, 4g fiber | 123 calories, 2g fiber | Often sugar-added in dried | Check labels for added sugar |
Nuts Comparison by Nutrient
| Nut Type | Calories | Protein | Healthy Fats | Special Nutrient | Best For |
|---|---|---|---|---|---|
| Almonds | 164 | 6g | 14g | Highest vitamin E | Skin health, heart health |
| Walnuts | 185 | 4g | 18g | Highest omega-3 | Brain health, inflammation |
| Cashews | 157 | 5g | 12g | High in iron | Energy, immune function |
| Pistachios | 159 | 6g | 13g | High in vitamin B6 | Weight loss (in shell slows eating) |
| Pecans | 196 | 3g | 20g | Highest antioxidants | Anti-aging, cell protection |
| Brazil Nuts | 186 | 4g | 19g | Extremely high selenium | Thyroid health (limit to two per day) |
| Hazelnuts | 178 | 4g | 17g | High in folate | Heart health, pregnancy |
| Macadamias | 204 | 2g | 21g | Highest monounsaturated fat | Heart health, cholesterol |
Important Disclaimer
This Dry Fruits Nutrition Calculator provides estimated nutritional information based on USDA data and standard serving sizes. Actual nutrition may vary based on brand, variety, processing method, and whether items contain added sugar, salt, or oil.
Results serve as estimates only and should not replace professional dietary or medical advice. Dry fruits and nuts are calorie-dense foods. Portion control is essential for weight management. Always check labels for added ingredients, especially in dried fruits which often contain added sugar or preservatives.
Some individuals have tree nut allergies which can be severe. Always verify allergen information before consumption. Consult registered dietitians or healthcare providers for personalized nutrition guidance, especially regarding portion sizes and daily recommendations.
Storage times are approximate and depend on storage conditions. Refrigeration extends shelf life for most nuts and seeds. Discard any items that smell rancid, have visible mold, or show signs of pest infestation.
