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Dry Fruits Nutrition

The Complete Science-Based Guide to Nature’s Most Powerful Snacks

Why Dry Fruits Are Nature’s Most Underrated Superfood

Long before protein bars, meal replacement shakes, and vitamin-fortified cereals existed, dry fruits were the original energy food. Ancient caravans crossing the Silk Road carried dates and raisins as their primary fuel. Roman soldiers marched on dried figs. Himalayan traders packed almonds and walnuts for weeks of high-altitude travel. The people who used dry fruits as staples were not making a nutritional guess — they were responding to a simple, observable truth: these small, dense, shelf-stable foods provided extraordinary energy and resilience.

Modern nutrition science has confirmed what ancient practice intuited. Dry fruits — a category that includes both nuts (almonds, walnuts, cashews, pistachios, hazelnuts, Brazil nuts, macadamia nuts, pecans) and dried fruits (raisins, dates, figs, prunes, apricots, cranberries, goji berries) — are among the most nutrient-dense foods available. They pack vitamins, minerals, healthy fats, fiber, protein, and an extraordinary range of plant compounds into small, calorie-concentrated packages.

Yet dry fruits are also frequently misunderstood. They are sometimes dismissed as being ‘too high in calories’ or ‘too sugary.’ People eat them mindlessly by the handful and then wonder why they are not losing weight. Or they avoid them entirely because of vague concerns about sugar or fat content. Neither approach makes sense. The science of dry fruit nutrition is nuanced, fascinating, and enormously practical — and understanding it will change the way you think about snacking, nutrition, and food.

This comprehensive guide covers the nutritional profiles of the most important dry fruits, their specific health benefits backed by research, how to eat them intelligently, who benefits most from including them in their diet, and how to navigate the common questions and misconceptions that surround this ancient and powerful food category.

What Are Dry Fruits? Understanding the Category

The term ‘dry fruits’ is used in different ways across contexts, which can create confusion. In traditional usage — particularly in South Asian, Middle Eastern, and Mediterranean food cultures — ‘dry fruits’ refers to the entire category of nuts and dried fruits together. In botanical terms, a dry fruit is a fruit whose outer wall (pericarp) dries out at maturity. In common culinary usage, dried fruits are fresh fruits that have had most of their water content removed through sun-drying, air-drying, or mechanical dehydration.

For this guide, we use ‘dry fruits’ to encompass both categories as they are commonly understood: the tree nuts (almonds, walnuts, cashews, pistachios, etc.) and the dried fruits (raisins, dates, dried apricots, prunes, dried figs, etc.). Though their nutritional profiles differ significantly — nuts are high in fat and relatively low in sugar, while dried fruits are high in natural sugars and fiber — they share the common characteristic of being nutrient-concentrated foods with a long shelf life and remarkable health-supporting properties.

The concentration effect is the key to understanding dry fruit nutrition. When fresh fruit is dried, most of its water is removed, leaving its nutrients intact. A fresh apricot is about 86% water. Dried apricots are only about 10% water. The same apricot that was once a light snack becomes a concentrated source of beta-carotene, potassium, iron, and fiber when dried. The calories are more concentrated, too — which is why portion control matters — but so is everything beneficial about the fruit.

Tree Nuts: Detailed Nutritional Profiles

Almonds — The Nutrient All-Rounder

Almonds are among the most studied foods in nutrition science, and the research is consistently impressive. A single 28-gram (one-ounce) serving of almonds — about 23 nuts — provides 164 calories, 6 grams of protein, 14 grams of fat (mostly heart-healthy monounsaturated fat), 6 grams of carbohydrates, and 3.5 grams of fiber. They are among the richest sources of Vitamin E, providing 37% of the daily value in a single serving. They are also an excellent source of magnesium (19% DV), manganese (27% DV), and riboflavin (Vitamin B2, 17% DV).

The fat composition of almonds deserves particular attention. Of the 14 grams of total fat in an ounce of almonds, approximately 9 grams are monounsaturated fat — the same type that makes olive oil famous for its cardiovascular benefits. Regular almond consumption is consistently associated with reductions in LDL cholesterol and total cholesterol in clinical trials, without reducing beneficial HDL cholesterol. A 2020 meta-analysis of 18 clinical trials found that almond consumption significantly reduced total cholesterol, LDL cholesterol, and triglycerides.

Almonds have a uniquely low glycemic impact despite containing carbohydrates—their high fiber and fat content, and the presence of specific polyphenols, significantly slow glucose absorption. Research has shown that eating almonds before or with a carbohydrate-containing meal meaningfully reduces the post-meal blood sugar spike. This makes almonds an exceptional snack choice for blood sugar management and diabetes prevention.

Walnuts — The Brain Food

Walnuts are the only nut that is a truly excellent source of the plant-based omega-3 fatty acid alpha-linolenic acid (ALA). A single 28-gram serving provides 2.5 grams of ALA — significantly more than any other nut. ALA is an essential fatty acid that the body uses to produce the longer-chain omega-3s EPA and DHA, which are critical for brain function, cardiovascular health, and inflammation control. The visual resemblance of a walnut to the human brain is often noted as a curious coincidence — the science behind walnuts and brain health is anything but coincidental.

Beyond their omega-3 content, walnuts are rich in polyphenols — antioxidant plant compounds concentrated in the papery skin of the nut. Research from UCLA found that walnut consumers had significantly better cognitive function, memory, and concentration scores compared to non-consumers. A two-year randomized clinical trial (the WAHA study) found that daily walnut consumption reduced LDL cholesterol, improved arterial flexibility, and reduced inflammatory markers in older adults. The combination of omega-3 fatty acids, polyphenols, and vitamin E in walnuts creates a uniquely powerful package of brain and cardiovascular protection.

Per 28-gram serving, walnuts provide 185 calories, 4.3 grams of protein, 18.5 grams of fat, 3.9 grams of carbohydrates, and 1.9 grams of fiber. They are a good source of copper (50% DV), manganese (48% DV), magnesium (11% DV), and phosphorus (10% DV). The relatively high calorie density of walnuts is entirely justified by their extraordinary nutrient and bioactive compound content.

Cashews — The Mineral Powerhouse

Cashews have a softer, creamier texture than most nuts and a nutritional profile that is somewhat different from that of higher-fat nuts like almonds and walnuts. Per 28-gram serving, cashews provide 157 calories, 5.2 grams of protein, 12.4 grams of fat, 8.6 grams of carbohydrates, and 0.9 grams of fiber. They are genuinely exceptional sources of copper (69% DV per ounce — critical for energy metabolism, immune function, and collagen production), magnesium (20% DV), manganese (23% DV), zinc (15% DV), and iron (11% DV).

The fat in cashews is predominantly oleic acid — the same monounsaturated fat found in olive oil. Cashews have a lower fat content than almonds or walnuts, which makes them slightly less satiating per calorie but also slightly more versatile in culinary applications. Cashew butter, cashew cream, and cashew milk are popular dairy alternatives precisely because of their creaminess and mild flavor. For people looking to increase their intake of zinc, copper, and magnesium through food rather than supplements, cashews are among the most efficient dietary sources available.

Pistachios — The Complete Protein Nut

Pistachios are remarkable for several reasons, but their protein profile stands out most. At 6 grams of protein per 28-gram serving (roughly 49 nuts), pistachios provide all nine essential amino acids in proportions that qualify them as a complete protein — an unusual distinction for a plant food. They are also the highest-fiber nut per calorie, providing 3 grams of fiber per ounce, and they have an unusually high lutein and zeaxanthin content among nuts — both carotenoids that are critical for eye health and reduce the risk of age-related macular degeneration.

Per serving, pistachios provide 159 calories, 5.8 grams of fat (mostly monounsaturated and polyunsaturated), 8 grams of carbohydrates, and notable amounts of Vitamin B6 (28% DV), Thiamine (B1, 21% DV), copper (40% DV), and manganese (17% DV). The relatively low calorie count, high protein, and high fiber make pistachios one of the most satiating nuts per calorie, and the fact that they come in shells has an additional behavioral benefit: shelling them slows eating speed, reduces overall intake, and gives you a visual record of how much you have consumed.

Brazil Nuts — The Selenium Superstar

Brazil nuts are the most selenium-concentrated food on earth. A single Brazil nut provides approximately 96 micrograms of selenium — nearly 175% of the daily recommended intake. Selenium is an essential trace mineral that functions as a cofactor for glutathione peroxidase, the body’s most important antioxidant enzyme. It is also essential for thyroid hormone synthesis and immune function. The extraordinary selenium content of Brazil nuts means that two to three nuts per day provides all the selenium most people need — and it is important not to eat them in very large quantities because selenium toxicity (selenosis) is possible with chronic overconsumption.

Beyond selenium, Brazil nuts are rich in magnesium, phosphorus, Thiamine, and Vitamin E. Their fat profile is unique among nuts — roughly 70% saturated and monounsaturated fat, which is higher in saturated fat than most other nuts. This does not diminish their health value (the saturated fat in Brazil nuts is primarily stearic acid, which does not raise LDL cholesterol). Still, it does mean they are best consumed in the modest quantities their selenium content already dictates.

Other Key Nuts at a Glance

Dried Fruits: Detailed Nutritional Profiles

Dates — Nature’s Energy Bars

Dates are one of humanity’s oldest cultivated foods, and their nutritional profile explains why they have sustained civilizations for thousands of years. A 100-gram serving of Medjool dates (about 3 to 4 large dates) provides 277 calories, 2.5 grams of protein, 0.4 grams of fat, 75 grams of carbohydrates, and 6.7 grams of dietary fiber. They are exceptional sources of potassium (20% DV), copper (40% DV), manganese (54% DV), magnesium (14% DV), and Vitamin B6 (15% DV).

The sugars in dates are primarily fructose and glucose, which provide rapid, readily available energy. Despite their high sugar content, dates have a moderate glycemic index (around 42-55, depending on variety) because their fiber content slows glucose absorption. They are also extremely rich in polyphenol antioxidants — particularly tannins and flavonoids — that protect against oxidative stress and inflammation. Research published in the Journal of Agricultural and Food Chemistry found that dates have one of the highest antioxidant capacities of any food tested, comparable to red wine, blueberries, and pomegranate juice.

Dates are particularly valued in traditional medicine for their digestive health benefits. Their fiber content (primarily insoluble cellulose and soluble mucilage) feeds beneficial gut bacteria and promotes regular bowel movements. Research also suggests that date consumption during the last month of pregnancy may reduce the need for labor induction—a finding replicated in multiple clinical studies and thought to be related to dates’ oxytocin-sensitizing compounds.

Raisins — The Underappreciated Energy Gem

Raisins — dried grapes — are among the most consumed dried fruits globally and among the most underrated from a nutritional standpoint. Per 100-gram serving (about half a cup), raisins provide 299 calories, 3.1 grams of protein, 0.5 grams of fat, 79 grams of carbohydrates, and 3.7 grams of fiber. They are excellent sources of iron (12% DV), copper (25% DV), potassium (17% DV), and Vitamin B6 (12% DV).

Raisins are one of the best plant-based sources of Boron, a trace mineral involved in bone health, hormonal balance, and cognitive function that receives very little attention in standard nutrition discussions. Research published in the American Journal of Clinical Nutrition found that boron intake significantly influences calcium metabolism and may reduce the risk of osteoporosis. Raisins are also a good source of tartaric acid, a naturally occurring acid with prebiotic properties that supports the growth of Lactobacillus bacteria in the gut.

For athletes and active individuals, raisins deserve particular recognition. A 2011 study in the Journal of Strength and Conditioning Research found that raisins were as effective as commercial sports chews for improving athletic performance during moderate-intensity cycling. They provide rapidly available glucose and fructose, some sodium and potassium for electrolyte balance, and are dramatically less expensive than any commercial energy product.

Dried Apricots — The Beta-Carotene Bomb

Dried apricots are one of the single best dietary sources of beta-carotene — the precursor to Vitamin A — available. A 100-gram serving of dried apricots provides 241 calories, 3.4 grams of protein, 0.5 grams of fat, 63 grams of carbohydrates, and 7 grams of fiber. They provide 72% of the daily value for Vitamin A, 23% for iron, 25% for potassium, 12% for Vitamin E, and 9% for calcium in a single 100-gram serving.

The vibrant orange color of dried apricots is entirely due to their extraordinary carotenoid content. Beta-carotene, along with other carotenoids such as lycopene and beta-cryptoxanthin, protects against oxidative damage, supports immune function, and is converted by the body into Vitamin A as needed. This built-in regulation mechanism means it is virtually impossible to develop Vitamin A toxicity from dietary beta-carotene — the body converts less when Vitamin A status is already adequate.

Dried apricots are available in two forms that differ significantly in color and nutritional content. Sulfured dried apricots (the bright orange ones) have been treated with sulfur dioxide to preserve their color and prevent oxidation. Unsulfured dried apricots (dark brown, wrinkled) have not been treated with sulfites and have a deeper, more concentrated flavor. From a nutritional standpoint, unsulfured apricots are generally preferable — their antioxidant content is preserved differently, and they avoid the sulfite issue that can be problematic for sensitive individuals.

Prunes (Dried Plums) — The Bone Protector

Prunes are the world’s most scientifically studied dried fruit for bone health. Multiple clinical trials have found that eating 5 to 10 prunes daily significantly improves bone mineral density — particularly in post-menopausal women who are at elevated risk for osteoporosis. The mechanism is fascinating: prunes contain a unique combination of Vitamin K, Boron, polyphenols, and specific compounds that appear to simultaneously slow bone breakdown and promote bone formation.

A 100-gram serving of prunes provides 240 calories, 2.2 grams of protein, 0.4 grams of fat, 63.9 grams of carbohydrates, and 7.1 grams of fiber. They are excellent sources of Vitamin K (59% DV), potassium (17% DV), copper (29% DV), and Vitamin B6 (16% DV). Their fiber profile is particularly noteworthy: prunes contain both insoluble fiber (which adds bulk to stool) and sorbitol (a natural sugar alcohol with osmotic laxative effects), which together explain their well-established effects on digestive regularity.

Prunes are also among the highest-ORAC (oxygen radical absorbance capacity) foods tested, indicating exceptional antioxidant capacity. Their polyphenol content — particularly neochlorogenic acid and chlorogenic acid — has been associated with improved insulin sensitivity, reduced inflammation, and cardiovascular protection in multiple studies.

Dried Figs — The Calcium Champions

Dried figs are among the richest plant-based sources of calcium available — a fact that surprises most people who assume dairy products are the only significant dietary calcium sources. A 100-gram serving of dried figs provides 249 calories, 3.3 grams of protein, 0.9 grams of fat, 63.9 grams of carbohydrates, and 9.8 grams of fiber. Nutritionally, they are exceptional sources of calcium (16% DV per 100g), iron (11% DV), potassium (17% DV), copper (26% DV), and manganese (30% DV).

The fiber content of dried figs deserves particular attention — at nearly 10 grams per 100-gram serving, they are among the highest-fiber dried fruits available. This fiber is largely pectin, a soluble fiber that feeds beneficial gut bacteria, reduces LDL cholesterol by binding bile acids in the digestive tract, and slows glucose absorption. The rich polyphenol content of figs — including anthocyanins, flavonoids, and phenolic acids — provides significant antioxidant and anti-inflammatory activity. Traditional medicine systems from the Mediterranean to South Asia have used dried figs for digestive health, iron deficiency, and as a general tonic for centuries, and modern science increasingly validates these applications.

Other Notable Dried Fruits

Complete Dry Fruits Nutrition Table (per 100g)

All values are per 100 grams of the dry fruit or nut listed. This is a reference for comparison — typical serving sizes are smaller (28g for nuts, 30–40g for dried fruits).

Evidence-Based Health Benefits of Dry Fruits

Heart Health

The cardiovascular benefits of regular nut consumption are among the most robustly established findings in nutritional epidemiology. The landmark PREDIMED study — a large randomized clinical trial involving over 7,000 participants — found that a Mediterranean diet supplemented with mixed nuts reduced the risk of major cardiovascular events (heart attack, stroke, cardiovascular death) by 30% compared to a low-fat control diet. The nuts group showed superior outcomes even to the olive oil supplementation group.

The mechanisms are multiple and synergistic. The monounsaturated and polyunsaturated fats in nuts reduce LDL cholesterol and improve the LDL-to-HDL ratio. The arginine in nuts (a precursor to nitric oxide) improves arterial elasticity and blood pressure. The polyphenols in nuts reduce oxidative stress and inflammation, which are primary drivers of atherosclerosis. The fiber in nuts reduces cholesterol absorption in the gut. The magnesium in nuts relaxes blood vessel walls and supports healthy blood pressure.

Dried fruits contribute to heart health through different mechanisms. Their high fiber content reduces total and LDL cholesterol. Their polyphenol antioxidants protect LDL particles from oxidation — a critical step in atherosclerosis formation. Raisins specifically have been shown in multiple clinical trials to reduce blood pressure. Prunes reduce LDL cholesterol significantly in post-menopausal women. Dates and figs improve blood lipid profiles in people with elevated cholesterol.

Weight Management

The conventional wisdom that nuts are ‘fattening’ has been comprehensively overturned by decades of research. Multiple prospective studies and clinical trials consistently show that regular nut consumption is associated with lower body weight, lower BMI, and reduced risk of obesity — despite the high calorie density of nuts. The PREDIMED study found that participants who ate nuts most frequently had the least weight gain over follow-up, despite eating more calories from nuts.

Several mechanisms explain this counterintuitive finding. First, nuts are highly satiating. Their combination of protein, fiber, and fat triggers the release of satiety hormones, reducing subsequent calorie intake. Studies consistently show that adding a serving of nuts to the diet does not lead to a corresponding increase in total calorie intake — the extra calories from nuts are largely offset by reductions elsewhere. Second, not all the calories in nuts are absorbed. A significant portion of nut fat is trapped within cell walls and passes through the digestive system unabsorbed. Studies using fecal fat analysis have found that almonds and walnuts have effective calorie availabilities of about 20% less than their listed values.

Dried fruits, by contrast, require more mindful consumption for weight management because of their higher sugar content and lower satiety per calorie. Portion control matters — a small handful (30g) is a reasonable serving. Choosing unsweetened varieties avoids added sugars. Pairing dried fruits with a protein source (nuts, Greek yogurt, cheese) reduces their glycemic impact and improves satiety.

Blood Sugar Regulation

Despite containing natural sugars, both nuts and certain dried fruits can support rather than undermine healthy blood sugar regulation. Almonds eaten with a high-glycemic meal have been shown to reduce the post-meal blood sugar spike by up to 30%. Pistachios reduce fasting blood sugar and HbA1c in people with Type 2 diabetes. Walnuts improve insulin sensitivity. The combination of fiber, protein, fat, and specific polyphenols in nuts blunts the glucose response to meals, a phenomenon researchers are still fully characterizing.

For dried fruits, the picture is more nuanced. Dates, despite high sugar content, have a moderate glycemic index (42–55) because their fiber and polyphenols slow glucose absorption. Goji berries have been shown to reduce blood glucose levels and improve insulin sensitivity in animal and preliminary human studies. Prunes and dried apricots have relatively low glycemic indices. Dried cranberries and sweetened dried mango, however, should be consumed in small portions by people managing blood sugar, as their added sugar content can cause significant glycemic responses.

Brain Health & Cognitive Function

The brain is approximately 60% fat, and the quality of dietary fat profoundly affects cognitive function. Walnuts, with their combination of ALA omega-3 fatty acids, polyphenols, and Vitamin E, are the most brain-targeted nut. Research from the UCLA Memory and Aging Research Center found that walnut consumers performed significantly better on tests of cognitive function, memory, information processing speed, and concentration than non-consumers, after controlling for all other lifestyle and health variables.

Almonds contribute to brain health through their Vitamin E content. Vitamin E is the brain’s primary fat-soluble antioxidant, protecting neural membranes from oxidative damage. Studies consistently show that high Vitamin E status is associated with slower cognitive decline with age. Pistachios provide lutein and Zeaxanthin, which accumulate in the brain and retina and appear to support cognitive performance. Dried blueberries and goji berries are among the richest sources of anthocyanins and Zeaxanthin, respectively, which have documented neuroprotective effects.

Bone Health

Dry fruits make a substantial and underappreciated contribution to bone health. Dried figs, almonds, and Brazil nuts are all significant sources of calcium — a nutrient most people still believe is only obtainable from dairy products. Prunes have the strongest evidence of any food for preventing osteoporosis. Multiple clinical trials have shown that eating 5 to 12 prunes daily significantly improves bone mineral density and reduces markers of bone resorption. The active compounds include Vitamin K, Boron, polyphenols, and specific organic acids that together inhibit osteoclast activity (bone breakdown) and promote osteoblast activity (bone formation).

Magnesium — found abundantly in almonds, cashews, and Brazil nuts — is essential for incorporating calcium into bone crystals. Without adequate magnesium, calcium cannot be properly deposited in bone, regardless of how much calcium is consumed. Vitamin K, found in prunes and some dried fruits, activates osteocalcin — the protein that anchors calcium within the bone matrix. Boron, found in raisins, prunes, and dried apricots, regulates the metabolism of calcium, magnesium, and Vitamin D in ways critical for bone maintenance.

How to Eat Dry Fruits Intelligently

The nutritional value of dry fruits is not in question. The art lies in eating them in ways that maximize their benefits while fitting them intelligently into your overall dietary pattern. Here is a practical framework.

Dry Fruits for Specific Health Goals & Populations

Frequently Asked Questions

Q: How many dry fruits should I eat per day?

For nuts, a standard serving is 28 grams (about one small handful), and one to two servings daily is well supported by health evidence. For dried fruits, 30 to 40 grams per day is a reasonable portion, paired with a protein source to manage glycemic impact. Specific exceptions: Brazil nuts should be limited to 2-3 per day due to their selenium content. Dates are best in 3 to 5 per day for most people.

Q: Are dry fruits good for weight loss?

Yes, when eaten mindfully. Research consistently shows that regular nut consumers have lower body weight than non-consumers. The key is portion control — measure your serving rather than eating from the bag. Nuts are very satiating, meaning they reduce subsequent calorie intake and offset their own calorie contribution significantly. Dried fruits require more caution due to their higher sugar content, but small portions paired with protein fit well into a weight management plan.

Q: Which dry fruit is best for energy?

Dates and raisins provide the fastest energy from natural sugars. Almonds and cashews provide sustained energy through a combination of protein, fat, and magnesium (an essential for ATP production). For pre-workout energy, dates are ideal. For sustained energy throughout the day, a combination of almonds, walnuts, and a few dates is hard to beat.

Q: Can people with diabetes eat dry fruits?

Yes, with choices and portion control. Almonds, walnuts, and pistachios are excellent for people with diabetes — they improve insulin sensitivity and have minimal glycemic impact. For dried fruits, choose those with lower glycemic indices: prunes (29), dried apricots (31), and dates (42–55) are better choices than sweetened dried mango or cranberries. Always pair dried fruits with protein or fat, and keep portions to 20–30 grams each.

Q: Are dry fruits better than fresh fruits?

Neither is universally better — they complement each other. Dried fruits have more concentrated nutrients per gram and dramatically longer shelf lives. Fresh fruits have more Vitamin C (heat-sensitive and lost during drying), higher water content (which aids hydration and satiety), and lower calorie density. Ideally, eat both. Dried fruits are not a replacement for fresh fruit — they are a nutrient-dense complement to it.

Q: What is the difference between organic and conventional dry fruits?

Organic dried fruits are produced without synthetic pesticides, herbicides, or fungicides. For dried fruits, organic is particularly valuable because the drying process concentrates everything in the fruit — including any pesticide residues. Dried grapes (raisins) consistently appear on the ‘dirty dozen’ list of highest-pesticide foods in their fresh form, making organic raisins worth considering. For nuts, conventional is generally lower risk because the shells provide a natural barrier to pesticide absorption.

Q: Why are some dried apricots bright orange and others dark brown?

Bright orange dried apricots have been treated with sulfur dioxide (SO2) — a preservative that prevents oxidation and browning. Unsulfured dried apricots are dark brown, wrinkly, and have a deeper, more complex flavor. Sulfur dioxide is considered safe for most people at the levels used in food preservation, but it can trigger reactions in people with sulfite sensitivity or asthma. Nutritionally, unsulfured apricots retain their original polyphenol profiles without the sulfite treatment.

Q: How should I store dry fruits to preserve their nutrition?

Nuts should be stored in airtight containers in a cool, dark place — or in the refrigerator for up to 6 months or in the freezer for up to 1 year. Heat, light, and oxygen cause nut oils to oxidize (go rancid), producing harmful compounds and destroying antioxidants. You can tell nuts are rancid by a bitter, paint-like smell or taste. Dried fruits store well at room temperature in airtight containers for 6 to 12 months, or in the refrigerator for up to 18 months.

  Disclaimer Nutrition & Health Guides

Nutritional values are approximate and based on USDA FoodData Central. This article is for educational purposes only and does not constitute medical or dietary advice. Consult a registered dietitian for personalized guidance. ©