Types of Dry Fruits: 13 Dry Fruits List With Name And Benefits

February 6, 2022 0 Comments

Dry fruits are a great source of many vital nutrients and vitamins. Everyone needs to include nuts in their daily diet to fulfill their nutritional requirements and stay healthy. It also contains healthy fats, fiber, and protein that our body needs to function properly. In fact, Nuts are the richest source of plant-based proteins. We recommend eating nuts daily because of the nutrients that they offer.

We use dry fruits in sweets, dishes, and various dishes. They are delicious to eat, but they are also very beneficial for our health. Below we have given a list of dry fruits primarily used and told you about their benefits.

Types of Dry Fruits

13 Different Types of Dry Fruits with Names

Here are different types of dry fruits name lists that are primarily used and which you can add to your diet.

1. Cashew (Kaju)

Cashews in Dry Fruits List

Cashew is probably the favorite fruit, and people like to eat it with great enthusiasm. This kidney-shaped dry fruit is a seed that emerges from the fruits of the cashew tree.

Cashew nuts are delicious to eat and are also added to different types of sweets, dishes, etc. Apart from being delicious, it is also very beneficial for our health. Eating cashew increases memory makes bones strong, is a good source of protein, and gives good energy to the body; apart from all this, it has many other benefits.

How much to eat: You can consume 4-5 cashew nuts every day for best results.


  1. Helps in weight loss
  2. Lowers bad cholesterol
  3. Lowers the risk of heart diseases

Serving cashew 1 ounce (28g):

  • Calories: 157
  • Total Fat: 12g
  • Total Carbohydrate: 9g
  • Protein: 5g

Also Read: Types of Seeds

2. Almonds (Badam)


Almond is the most famous in dry fruits list after cashew. People often recommend eating almonds to sharpen the mind and increase memory. In Ayurveda, almonds are beneficial for the brain and nerves. In addition, vitamin E, calcium, potassium, iron, magnesium, phosphorus, etc., are found in almond.

It is the seed of the fruit of the almond tree. Almonds have a hard bark on top, which is removed, and the seeds inside are sold, which are other in appearance. There are two types of almonds, one sweet almond, and the other bitter almond. The almond you eat is sweet, and if you use almond oil, that oil is usually extracted from bitter almonds.


  1. Keeps heart healthy
  2. It helps maintain average weight
  3. Keeps skin and hair healthy
  4. Controls blood sugar level

Serving Almond 1 ounce (28g):

  • Calories: 159
  • Total Fat: 12.8g
  • Total Carbohydrate: 7.7g
  • Protein: 5.7g

3. Pistachio (Pista)

Pista in Dry Fruits Name

Pistachio is a one of the major in all types of dry fruits, and an outer cell is made on this fruit removed and eaten. These nuts are delicious to eat and super healthy for our bodies. Pistachios are often heavily used in salads, ice creams, and other baked foods. Protein, vitamins, minerals like copper, zinc, and phosphorus are found in pistachios, which are very beneficial for our health.

Pistachios give energy to our body, but it is also one of the most beneficial foods for weight loss. Vitamin A, Vitamin E, Vitamin C, Vitamin B, Vitamin K are found in pistachios. Apart from this, antioxidants are also found in abundance, protecting our cells from damage.

How much to eat: A Handful of pista each day will give you the nutrition you need.


  1. Prevents diabetes
  2. Helps in reducing weight
  3. Lowers the level of bad cholesterol
  4. Boosts immunity

Serving Pistachio 1 ounce (28g):

  • Calories: 170
  • Total Fat: 15g
  • Total Carbohydrate: 6g
  • Protein: 5.9g

4. Peanuts (Mungfali)


Peanuts are rich in nutrients. Groundnut is easily available, and hence it is also known as “Poor Cashew Nut.” You will be surprised to learn that more protein is found in peanuts than meat, milk, eggs, fish, etc. In addition, people often eat peanuts after roasting as it enhances its taste.

Roasted peanuts are delicious, rich in minerals and vitamins, and provide more nutrients than any other meat. Peanuts are also effective in increasing digestion power. In addition, peanuts contain protein, vitamins E, B, and K. They provide good nutrition to the body.


  1. It Reduces heart-related diseases.
  2. Keeps skin soft and moist.
  3. Bones are strengthened by eating peanuts.
  4. Regular consumption does not allow the lack of blood in the body.

Serving Raw Peanuts 1 ounce (28g):

Calories: 161
Total Fat: 14g
Total Carbohydrate: 4.6g
Protein: 7.3g

Also Read: Cow Ghee Vs Buffalo Ghee

5. Walnuts (Akhrot)

Walnut Different Types of Dry Fruits

Walnut is a deciduous tree whose fruit is peeled and used as a dry fruit. The nut is inside a hard shell. A brain-like structure comes out when the walnut shell is removed. Walnuts are rich in Omega 3 and 6. Eating walnuts keeps the heart and mind healthy. It contains magnesium, potassium, vitamins A, C and E.

How much to eat: 1-2 walnuts per day is a healthy choice


  1. Controls blood sugar
  2. Constipation is beneficial
  3. Beneficial to pregnant women

Serving Raw Walnut 1 ounce (28g):

  • Calories: 185
  • Total Fat: 18.5g
  • Total Carbohydrate: 3.9g
  • Protein: 4.3g

6. Raisins (Kismis)


Dried grapes are called raisins. On the other hand, raisins made from large grapes are also called raisins. It is very beneficial for health. Raisins contain many nutrients, including vitamins, minerals, iron, and fiber. Calcium is also found in it, and for this reason, eating it strengthens the bones and makes the teeth strong and healthy.

Raisins are also added to kheer, sweets, dishes, etc. Mainly golden-colored raisins are used for this work.


  1. Helps in weight loss
  2. Cures constipation and acidity
  3. Helps in curing anemia

Serving Raw Raisins (Seedless) 1 ounce (28g):

  • Calories: 42
  • Total Fat: 0.1g
  • Total Carbohydrate: 22.4g
  • Protein: 0.8g

7. Dried Apricots (Khubani)

Dry Apricots

Apricot is no less than a superfood. They are low in calories and high in antioxidants. Apricots are a classic combination of health and taste, it is mostly sweet and has a unique flavor that will entice your taste buds. Including apricots in your daily diet will improve your eye health and may promote gut health as well. Another interesting fact is that apricots are also good for the skin, especially if you have pimples. You can get apricot online and start a healthy lifestyle.

How much to eat: About 30 grams or 3-4 apricots can be eaten per day.


  1. Makes eyes healthy
  2. Keeps skin healthy
  3. Beneficial in anemia
  4. Beneficial for bones

Serving Dried Apricots 1 ounce (28g):

  • Calories: 68
  • Total Fat: 0.14g
  • Total Carbohydrate: 17.7g
  • Protein: 0.9g

8. Dates (Khajoor/Khajur)

Dates Variety of Dry Fruits

Dates are one of the major in types of dry fruits and rich in iron, minerals, calcium, amino acids, phosphorus, and vitamins. There are many benefits to us by consuming it daily. For example, eating dates strengthens bones, provides good sleep at night, relieves constipation acidity, sharpens eyesight, fulfills the amount of iron in the body.

Eating dates every morning on an empty stomach gives instant energy to the body and removes the weakness of the body. To gain weight, dates should be eaten with milk. Dates do not contain cholesterol, the amount of fat is also low, cholesterol is controlled by regular consumption.


  1. Helps in reducing weight
  2. Manage Sugar levels

Serving 1 Dates (7g):

  • Calories: 20
  • Total Fat: 0.4g
  • Total Carbohydrate: 5.3g
  • Protein: 0.2g

Also Read: Types of Dates

9. Dry Dates (Chuara)

Dry Dates

Dates are another form of dates. The way grapes are dried to make raisins, in the exact way dates are dried and made into dates. Chura is also a storehouse of many nutrients. Apart from carbohydrates, sugar, fiber, and protein, many nutrients like copper, potassium, magnesium, manganese, iron, phosphorus, calcium are found.

It makes our skin healthy, reduces free radicals, and removes wrinkles from the face. In addition, energy is transmitted to the body immediately by eating it. This strengthens the muscles and strengthens the bones. It is also beneficial for hair.


  1. It helps to keep skin healthy
  2. Makes muscles stronger
  3. Cures the problem of dry hair
  4. Gives energy to the body

Serving 1 Dry Dates (7g):

  • Calories: 20
  • Total Fat: 0.4g
  • Total Carbohydrate: 5.3g
  • Protein: 0.2g

Also Read: Best Healthy Snack Options

10. Figs – Dry Figs (Anjeer)

Dry Figs

Fig is an ancient fruit found on earth for several hundred years. When this fruit is dried, it is used as a dry fruit. You can eat it both in the form of fruit and dry fruit. Figs are a very sweet fruit because they contain much natural sugar, and dried figs have more sugar. It is also an excellent source of antioxidants, due to which it helps in keeping us healthy.

Figs are rich in vitamins A, B, C, K and nutrients like calcium, iron, magnesium, potassium, zinc, copper, and manganese. Figs should be consumed for asthma high blood pressure, make the heart-healthy, strengthen bones, and cure all the problems related to the stomach.


  1. Improves bone health
  2. Helps control blood pressure
  3. Helps in weight loss

Serving 100g of Dry Dates:

  • Calories: 249
  • Total Fat: 0.9g
  • Total Carbohydrate: 63.87g
  • Protein: 3.3g

11. Fox Nut (Makhana)

Fox Nut

Foxnut is a another in dry fruits list, It is an aquatic plant often found in ponds and lakes. Many nutrients are found in Makhana like protein, fat, vitamins, minerals, etc. Its consumption is beneficial in heart diseases, digestion, bones.


  1. It helps to reduce kidney issues
  2. Promote bone health

Serving 100g of Makhanas:

  • Calories: 350
  • Total Fat: 81g
  • Total Carbohydrate: 77g
  • Protein: 9.7g

12. Prunes (Sookha Aaloobukhara)

Prunes in List of Dry Fruits

Dried plums are called Prunes and also very tasty. It contains protein, carbs, and other nutrients. It is dried and used as a dry fruit. Prunes consumption makes the body of men strong and powerful. Regular consumption also reduces high blood pressure, stroke risk, etc.


  1. Promote bone and muscle health
  2. Manage cholesterol levels

Serving Prunes 1 ounce (28g):

  • Calories: 68
  • Total Fat: 0.1g
  • Total Carbohydrate: 18g
  • Protein: 0.6g

13. Hazelnuts


Hazelnuts is one of the best types of dry fruits, these are tiny nuts that are filled with enormous benefits. They contain antioxidant compounds, healthy fats, and vitamins that keep the body happy. Their health benefits include improved blood sugar levels, reduced blood pressure, and decreased blood fat levels. Including hazelnuts in your diet is a smart idea, and it will show wonderful results with time.

How much to eat: You can have about 30 grams of hazelnut per day.


  1. Improved blood sugar levels
  2. Promotes bone health

Serving Hazelnuts 1 ounce (28g):

  • Calories: 178
  • Total Fat: 17g
  • Total Carbohydrate: 4.7g
  • Protein: 4.2g


These are the best 13 types of dry fruits that you should eat every day. You can have them individually each day or have a mix of them! The bottom line here is to stay healthy and eat the right stuff. The next time you’re hungry or craving something, give nuts a try and have them as your snack. Have nuts in moderation and be consistent to get results in the long run. Happy munching!


1. How much should dry fruit be eaten in 1 day?

If you are eating almonds, you can eat 4 to 5 almonds in a day. On the other hand, if you talk about walnuts, you can eat 1 to 2 walnuts in a day. Talking about dates, you should not eat more than 1 or 2 dates in a day. In addition, you should not eat more than 5 to 6 pistachios, i.e., about 15 grams in a day.

2. Which is the most powerful dry fruit?

Almonds, Pista and walnut are the most powerful dry fruits

3. What is the right time to eat dry fruits?

Consuming dry fruits on an empty stomach is very effective for health. It boosts immunity as well as keeps it energetic.

4. Which dry fruits are best for weight loss?

Cashews, almonds, pistachios, dates, prunes, and almonds can help you speed up your weight loss.

5. Which dry fruits are best for pregnancy?

Almonds, pistachios, macadamia nuts, walnuts, and Brazil nuts are great for healthy pregnancy.

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