🍇 Dry Fruits Nutrition Calculator
Nutrition for 20+ dry fruits • Calculate calories • Macros & minerals • Health benefits guide
Dry Fruits Nutrition Calculator
20+ Dry Fruits Nutrition Directory
| Dry Fruit | Origin | Cal (1 oz) | Protein | Fat | Key Benefits |
|---|---|---|---|---|---|
| 🌰 Almonds | California/Mediterranean | 164 | 6g | 14g | Vitamin E, magnesium, fiber |
| 🌳 Walnuts | California/China | 185 | 4.3g | 18.5g | Omega-3 ALA, antioxidants |
| 💳 Cashews | India/Vietnam | 155 | 5g | 12g | Copper, magnesium, zinc |
| 🟢 Pistachios | Iran/California | 159 | 6g | 13g | Antioxidants, lutein, fiber |
| 🌳 Pecans | USA (Texas) | 196 | 2.6g | 20g | Antioxidants, minerals |
| 🌰 Macadamia | Australia/Hawaii | 204 | 2.2g | 21.5g | Monounsaturated fat, minerals |
| 🌰 Hazelnuts | Turkey/Italy | 178 | 4.2g | 17g | Vitamin E, antioxidants |
| 🌰 Brazil Nuts | Brazil | 187 | 4g | 19g | Selenium, magnesium |
| 🍇 Raisins | California/Turkey | 85 | 1g | 0.2g | Natural sugar, fiber, iron |
| 📅 Dates | Middle East | 82 | 2.5g | 0.2g | Natural sugars, fiber, potassium |
| 🍑 Prunes | California | 67 | 0.7g | 0.2g | Fiber, sorbitol (digestive) |
| 🟠 Apricots | Turkey/Afghanistan | 67 | 3g | 0.5g | Beta-carotene, fiber, iron |
| 🟤 Figs | Turkey/California | 74 | 1.5g | 0.3g | Fiber, calcium, antioxidants |
| 🔴 Cranberries | USA/Canada | 46 | 0.4g | 0.1g | Antioxidants, vitamin C |
| 🫐 Blueberries | USA/Canada | 50 | 0.7g | 0.3g | Anthocyanins, antioxidants |
| 🥭 Mango | India/Philippines | 66 | 0.6g | 0.3g | Vitamin A, vitamin C |
| 🍍 Pineapple | Costa Rica/Philippines | 54 | 0.4g | 0.1g | Bromelain enzyme, vitamin C |
| 🥥 Coconut | Philippines/Indonesia | 187 | 1.5g | 18g | MCT oil, minerals |
| 🍌 Banana Chips | Ecuador/Philippines | 147 | 1.2g | 9g | Potassium, energy |
| 🍎 Apple | USA/Turkey | 71 | 0.3g | 0.2g | Fiber, natural sugars |
📊 Dry Fruits by Category
Highest Calories (1 oz): Macadamia (204), Pecans (196), Walnuts (185), Coconut (187)
Lowest Calories (1 oz): Cranberries (46), Blueberries (50), Pineapple (54), Prunes (67)
Highest Protein: Almonds (6g), Pistachios (6g), Apricots (3g per oz)
Highest Healthy Fats: Walnuts (omega-3), Almonds (vitamin E), Macadamia (monounsaturated)
Best for Digestion: Prunes (sorbitol), Figs (fiber), Apricots (fiber)
Best Antioxidants: Walnuts, Pecans, Pistachios, Blueberries, Cranberries
Dry Fruits Nutrition & Health Benefits Guide
💚 Health Benefits of Dry Fruits
Heart Health: Nuts rich in healthy fats (mono/polyunsaturated), reduce LDL cholesterol, support cardiovascular function
Weight Management: High fiber + protein increase satiety, nutritionally dense, portable snack, calorie-controlled portions
Digestive Health: Fiber content (especially prunes, figs, apricots) supports regular digestion, gut health
Energy & Vitality: Dried fruits provide quick energy, natural sugars, minerals (iron, potassium), sustained stamina
Antioxidant Power: Rich in polyphenols, anthocyanins, protect cells from oxidative stress
Bone Health: Calcium (figs, almonds), magnesium (almonds), support bone strength
Brain Function: Omega-3s (walnuts), vitamin E (almonds), support cognitive health
📋 Daily Serving Recommendations
General Health: 1-2 ounces (~28-56g) daily mixed dry fruits provides nutrition without excess calories
Optimal Snack Portion: 1 ounce (small handful, ~23 almonds or 14 walnut halves) = 150-200 cal, satiating
Nuts Only: 1-1.5 ounces daily (almonds/walnuts) for heart health benefits
Dried Fruits Only: 1-1.5 ounces daily for natural sugars, fiber, minerals
Mixed Dry Fruits: 1.5 ounces (~42g) balanced mix nuts + dried fruits = complete nutrition
Weight Loss: 0.75-1 ounce daily (controlled portions, high satiety)
Athletes/Active: 1.5-2 ounces daily for energy and recovery (pre/post workout)
🎯 Best Dry Fruit Combinations
Heart Health Mix: Walnuts (4g) + Almonds (4g) + Dried apricots (2g) = omega-3, vitamin E, fiber
Energy Boost: Dates (15g) + Almonds (10g) + Raisins (5g) = natural sugar + protein + sustained energy
Digestive Support: Prunes (10g) + Figs (8g) + Apricots (7g) = maximum fiber (10g+)
Antioxidant Power: Walnuts (8g) + Pecans (8g) + Blueberries (6g) = maximum antioxidants
Weight Loss Blend: Almonds (12g) + Cranberries (10g) + Apricots (6g) = protein + fiber, lower calories
Budget-Friendly: Raisins (20g) + Peanuts (8g) = affordable, energizing, portable
⚠️ Important Notes & Tips
Portion Control: Nuts are calorie-dense (150-200 cal/oz), easy to overeat, use measured portions
Storage: Keep in cool, dry place or refrigerator (extends freshness, prevents rancidity)
No Added Sugar: Choose unsalted nuts, dried fruits without added sugar
Hydration: Eat with water (especially dried fruits) to aid digestion
Allergies: Tree nut allergies common (almonds, walnuts, cashews, pecans, Brazil nuts)
Soaking Nuts: Soaking 8+ hours reduces phytic acid, improves nutrient absorption
Best Time: Ideal snack 2-3 hours before meals, provides sustained energy
🌍 Global Dry Fruit Traditions
Middle East: Dates staple food, almonds in baklava, pistachios in desserts, trail mix culture
Mediterranean: Almonds, walnuts, figs, raisins in traditional cuisine, nuts with wine
South Asia: Almonds, cashews, raisins in sweets, trail mix, ceremonial foods
USA: Almonds California staple, mixed nuts, dried cranberries, energy trail mixes
Europe: Hazelnuts (chocolate), walnuts, almonds in baking, confections
Ancient Times: Dates preserved food, nuts currency/trade, dried fruits for travel