Dry fruits are a good source of nutrients and have great medicinal properties. They are popular amongst people as delicacies but due to their amazing health benefits, they have become a must-buy! Even kids who usually avoid fresh fruits love to munch on them. Adding different types of dry fruits to yummy yogurt, smoothies and other healthy breakfast alternatives makes breakfast choices wonderfully simple.
What’s more amazing is that they don’t contain any refined sugar, bad cholesterol, or sodium. We have carefully curated an amazing list of dry fruits names that are powerfully packed with nutrients. They are sure to do wonders for your overall health
When taken in moderation, dry fruits provide a plethora of health benefits. Dry fruits are super convenient to carry, allowing you to eat them anywhere, anytime! Boost your energy and curb your hunger with these awesome, ready-to-eat snacks!
Types of Dry Fruits Name
Here are different types of dry fruits name lists that are commonly available and can prove to be a superfood for you and your family:
|Almonds (Badam)||Walnuts (Akhrot)|
|Pistachios (Pista)||Raisins (Kismis)|
|Dates (Khajoor)||Dry Figs|
|Hazelnuts||Makhana (Fox Nuts)|
|Betel Nut (Supari)||Pecans|
|Dry Coconut (Kopra)||Corn Nuts|
1. Almond (Badam)
Almonds are one of the most commonly consumed dry fruits. They provide immense health benefits to people of all age groups. They can be consumed raw, soaked, or roasted.
- Treat heart diseases
- manage blood sugar level
- Help with 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)
Checkout: Best Dry Fruits Brands India
2. Pistachios (Pista)
This sweet and unique dry fruit is mostly preferred as a snack. Pista is a well-known name in the variety of dry fruits. It is a rich source of 30 different minerals, vitamins, and phytonutrients.
- Good for the heart
- Manages diabetes
- Improves the production of hemoglobin and blood circulation
1 ounce (28g) serving of Pistachio:
- Protein 5.72 grams
- Carbs 7.7 grams
- Fiber 3 grams
- 159 calories
- Fat 12.85 grams
Also Read: Pistachio Benefits, Nutrition & Calories
3. Cashew (Kaju)
Cashews are commonly referred to as a nut, but they are actually seeds. These seeds can be very important in improving your overall health.
- Helps with weight loss
- Controls blood sugar levels
- Improve your heart health
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)
You might like: 20 Healthy Office Snacks to Keep You Focused
4. Apricot (Khumani)
Apricots are small, orange color, tart-tasting fruits that are rich in various vitamins and minerals.
- Protects your heart and eyes.
- Hydrates skin and reduces wrinkles
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
5. Dates (Khajoor)
This super delicious and iron-rich dry fruit is perfect for the winter season. Dates are super nutritious and can be savored in many different forms! You can add them to your dessert or eat them as it is. You can find seeded or deseeded dates super easily in the market.
- Proven to promote brain health.
- Helps manage sugar levels in the body.
1 Date (7 grams) serving:
- Fiber 0.6 grams
- Protein 0.2 grams
- 20 calories
- Sodium 0.14 mg
- Carbohydrates 5.3 grams
Must Read: List of Dates Name
How can we forget Hazelnuts on our list of dry fruits names? Hazelnuts are derived from the Corylus tree and are rich in nutrients like proteins, fats, vitamins, and minerals. This sweet flavored nut is usually eaten raw, roasted, or grounded into a paste. They can even be added to chocolate products like Nutella. Talk about versatility!
- Improves heart health
- Helps with healthy bowel movements
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)
- Copper (24% of Daily Value)
- Magnesium (12% of Daily Value)
- Manganese (87% of Daily Value)
You might like: 15 Quick and Healthy Indian Snacks
7. 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 them to your salad, breakfast cereals, baked food, and pasta.
- Reduces the risk of cancer and heart diseases.
- Helps manage risk of diabetes.
1 ounce (28g) serving of Walnut:
- Protein 4.3 grams
- 185 calories
- Carbs 3.9 grams
- Fiber 1.9 grams
- Fat 18.5 grams
- Sugar 0.7 grams
8. Raisins (Kismis)
Next on our dry fruits list is Raisins, also known as Kishmish in India. This naturally sweet dry fruit is a good source of sugars, fat, protein, dietary fiber, various vitamins, and minerals.
Popularly they are used as a salad topping, in yogurt, baked cookies, muffins, and other delectable food items.
- Helps regulate blood pressure.
- Aids in better digestion.
1 ounce (28g) serving of Raisins:
- 42 calories
- Protein 0.5 grams
- Fiber 0.6 grams
- Sodium 3.6 grams
- Carbohydrates 11 grams
- Sugar 9.1 grams
Prune is nothing but dried plum, which is extremely nutritious. It offers a plethora of health benefits. Although they are high in sugar content, prunes also contain many beneficial nutritional compounds that you can’t overlook.
It will satisfy your sweet tooth while proving the much-needed nutrition that your body needs.
- Helps in building bones and muscles.
- Manages cholesterol levels.
1 ounce (28g) serving of Prunes:
- Sugars 11 grams
- 67 Calories
- Fiber 2 grams
- Carbs 18 grams
- Vitamin K (21% of Daily Value) & Vitamin B2/B3/B6 (3% of Daily Value)
- Vitamin A (4% of Daily Value)
10. Dry Figs
This unique fruit has an edible green or purple skin with hundreds of tiny seeds. The flesh of figs has a mild, sweet taste and is packed with nutrition.
- Work wonders if you are struggling with reproductive and respiratory problems.
- Improves bone density.
100 grams serving of Dried Figs:
- 249 calories
- Protein 3.3 grams
- Dietary Fiber 9.8 grams
- Calcium 162 mg
- Iron 2.03 mg
- Magnesium 68 mg
- Vitamin C 1.2 mg
- Beta-Carotene 6 mcg
11. Makhana (Fox Nuts)
Fox nuts are another type of dry fruit, they are mainly used as a quick, nutritional snack. They not only add flavor to some amazing famous Indian food but have also been used for medicinal purposes for thousands of years.
Fox nuts contain multiple micronutrients that will keep you active and healthy
- Promotes bone and teeth health.
- Helps with reducing kidney issues.
100 grams serving of Makhanas:
- 350 calories
- Protein 9.7 gram
- Carbohydrates 77 grams
- Dietary Fiber 7.6 grams
- Calcium 60 mg
- Iron 1.4 mg
- Potassium 500 mg
12. Dry Berries
Berries come in different colors. A wide variety of dry berries are available in the market. From blueberries to goji berries, you can have your pick! Berries are among the top 10 dry fruits on our list!
- Rich in fiber, vitamin c, and antioxidant polyphenols; thus preventing many chronic diseases.
- Known to improve heart health and reduce the risk of type 2 diabetes.
It’s not just dry fruits that contain high nutritional value, even their seeds are a powerhouse of proteins, vitamins, and minerals! Some of the most popular high-protein seeds include flax seeds, sunflower seeds, chia seeds, pumpkin, and sesame seeds.
If incorporated into a daily diet, seeds can help reduce blood sugar, cholesterol, and blood pressure.
All dry fruits mentioned in our amazing list have different textures and flavors. A huge variety of different types of dry fruits are easily available in the market. They are sure to keep you feeling full and energized!
Also read – Best Chia Seeds Brands in India
Other Dry Fruits Name List
15. Betel Nut (Supari)
16. Dry Coconut (Kopra)
18. Corn Nuts
Dry fruits can be eaten at any time of the day. But, according to research, consuming them early in the morning has been proven to be more beneficial.
Yes, one can eat dry fruits daily. However, it’s important to keep in mind that they are high-calorie foods. Therefore, they should be consumed in moderation.
Walnuts, almonds, pistachios, cashews, hazelnuts, and pecans are considered heart-friendly.
Pistachios, cashews, dates, apricots, raisins, prunes, and almonds can help you speed up your weight loss.
Raisins, prunes, dates, walnuts, almonds, and hazelnuts have been seen to improve memory and brainpower.
For a healthy pregnancy, pregnant women can have nuts like almonds, pistachios, macadamia nuts, walnuts, and Brazil nuts.