17+ Unbeatable Dry Fruits List To Superspike Body’s Health In 2021

17+ Unbeatable Dry Fruits List To Superspike Body’s Health In 2021

Don’t you try so many healthy snacks for your health? Still, you want some advantages from dry fruits and want a dry fruits list to add to your diet perfectly.

That’s a good idea if you have a list of things you want to do, the execution becomes easy. This also applies to health if you know about the eatables you have to add to your diet you definitely will.

For making it an easier choice for you I have made an unbeatable dry fruits list that you really need to know. In the list, I included the dry fruit’s name and benefits with nutrition.

Dry fruits list

Below are some of the most eaten and mouth watering dry fruits.


Nutrition– A 100 g of cashew contains 553 calories, 18 g proteins, 3.3 g fiber, 44 g of fat, sodium 12 mg, potassium 660 mg, and 6 g of sugar. Also rich with various vitamins and minerals, 20% of Vitamin B-6, 3% of calcium, 37 % Iron, and magnesium 73%.

Benefits- Bone health, immunity, energy production, improve brain function, decrease LDL and improve HDL.


Nutrition- A 100 g of pistachios nuts can provide you with 562 calories, 20 g protein, 45 g of fat, 10 g of fiber, 8 g sugar, 1 mg sodium, 1025 mg potassium, Vitamins values are like 8% Vitamin A, 85% Vitamin B-6, 9% Vitamin C, and minerals like 10% calcium, 21% of iron, and 30% of magnesium.

Benefits- Reduce cardiovascular disease, anti-oxidant rich profile, high in nutrients, promote weight loss, Improve digestive system, taste delicious and feel enjoyed, Low blood pressure and cholesterol, High in protein and fewer calories.


Nutrition- Walnuts per 100 g contains 654 calories, 15 g protein, 7 g fiber, 65 g fat, 2.6 g sugar, 14 g of carbohydrate, 2 mg sodium, 441 mg potassium, and other vitamins such as 25% Vitamin B-6, 2% Vitamin C, and minerals like 9% calcium, 16% of iron, and 39% of magnesium.

Benefits- Walnut will please your mood, support heart, progress weight loss, helps in brain functioning and health, good for your digestive system, decrease inflammation, lower cancer’s risk, control type 2 diabetes, reduce blood pressure, good for males reproductive health, decrease down cholesterol.


Nutrition- Berries per 100 g will give you 57 calories, 0.7 g of protein, 2.4 g of fiber, 10 g sugar, 0.3 g of fat, 1 mg of sodium, 77 mg potassium, 14 g of carbohydrates, and vitamins like 1% Vitamin A, 5% Vitamin B-6, 16% Vitamin C and include minerals 1% of magnesium and 1% of iron.

Benefits- Improve arteries health, prevention from cancer, promote healthy skin, reduce down cholesterol, lower inflammation, filled with various nutrient profile, fiber-rich, good for insulin stimulation and blood sugar control, higher anti-oxidant value.


Nutrition- Per 30 g almonds provide you 6 g of protein, 4 g of fiber, 7.7 mg Vitamin E, 1.1 mg iron, 80 mg calcium, 80 mg magnesium, 0.3 mg copper, 1.1 mg niacin, 0.3 mg riboflavin, 10 g of monounsaturated fat, and 220 mg of potassium.

Benefits- lower heart stroke risks, reduce diabetes and obesity, release down hunger, reduce inflammation, lower cholesterol levels, and triglycerides, promote weight loss, filled with many healthful nutrients.

According to a scientific study it was found that dry fruits are effective in combating metabolic diseases like type 2 diabetes.


Nutrition- 100 g of dates fill your body with 277 calories, 2 g protein, 7 g fiber, 75 g carbohydrate, and 5% RDI of iron, 18% RDI of copper, 20% RDI of potassium, 15% RDI of Manganese, 12% RDI of Vitamin B-6.

Benefits- anti-oxidants protect your body from free radical damage, lowers the risk of neurodegenerative diseases, a good replacement for white sugar, minerals in it improves your bone health, also controls blood sugar, carotenoids in it reduce eye-related disorder.


Nutrition- 100 g apricots contain, 48 calories, 1.4 g protein, 0.4 g fat, 2 g fiber, 9 g sugar, 11 g of carbohydrate, 1 mg of sodium, 259 mg potassium, Vitamin A 38%, Vitamin B-6 5%, Vitamin C 16%, with iron 2%, calcium 1%, and magnesium 2%.

Benefits- protect liver from oxidative stress, highly hydrated food, good potassium consistency, good for digestive health, packed with anti-oxidants, maintains eye health, also good for skin.


Nutrition- A raw 147 g of a peach contains, 50 calories, 1 g protein, 2 g fiber, 15 g of carbohydrate, 0.5 g of fat, 13 g sugar, completes 6% of RDI of Vitamin A, and 15% Vitamin C, 2% of Vitamin K and E, zinc, iron, phosphorus, niacin, copper, manganese, potassium, magnesium, choline.

Benefits- reduce some specific cancer types, relieves constipation, lower blood cholesterol, keep skin hydrated, protect from allergies, remove toxins from the body, control blood sugar, and improve immunity.

Raisins (dried grape)

Nutrition- 100 g of raisins composed of 299 calories, 3.1 g of protein, 59 g sugar, 0.5 g of fat, 3.7 g fiber, 11 mg sodium, 749 mg of potassium, 79 g of carbohydrate, and Vitamin B-6 10%, Vitamin C 3%, calcium 5%, magnesium 8%, and iron 10 %.

Benefits- prevent constipation, generates new red blood cells, calcium and boron treats osteoporosis, prevent damage by free radicals, reduce mouth cavities by antimicrobial action.

Anjeer (figs)

Nutrition- Dry figs 100 g will give you 249 calories, 3.3 g of protein, 9.8 g of fiber, 47.92 g of sugar, 67 mg phosphorus, 680 mg potassium, 68 mg magnesium, 162 mg calcium, 2.03 mg iron, 6 mcg of beta-carotene, and Vitamin K 15.6 mcg, Vitamin C 1.2 mg, folate 9 mg.

Benefits- improve heart health, control blood sugar levels, anti-cancerous properties, good for skin treat dermatitis, promote gut health.

Pine nuts

Nutrition- A pine nut 100 g contains 673 calories, 14 g of protein, 68 g of fat, 13 g carbohydrate, 3.6 g sugar, 3.7 g of fiber, also rich in minerals and vitamins, Vitamin C 1%, Vitamin B-6 5%, magnesium 62%, calcium 1%, and iron 30%.

Benefits- new brain cell development, reduce irregular heartbeats and cardiovascular disease, antioxidants defeat down free radicals, a good weight management food, good for eyesight, increase insulin sensitivity, helps in oxygen regulation, lowers stress and anxiety.

Hazel nuts

Nutrition- 100 g of hazelnuts contains, 628 calories, 15 g protein, 17 g carbohydrate, 61 g of fat, 4.3 g sugar, 680 mg potassium, 10 g of fiber, 10% Vitamin C, 30% of Vitamin B-6, 26% of iron, 11% calcium, and 40% of magnesium.

Benefits- Decrease blood sugar levels, also lowers inflammation, anti-oxidants in them prevent specific cancer types, lowers the blood cholesterol and improves heart health, reduce oxidative stress.


Nutrition- Prunes per 100 g will enrich you with 240 calories, 2.2 g protein, 7 g of fiber, 0.4 g fat, 38 g sugar, 64 g carbohydrate, 2 mg of sodium, 732 mg potassium, and Vitamin A 15%, Vitamin C 1%, Vitamin B-6 10%, calcium 4%, magnesium 10%, iron 4%.

Benefits- iron benefits, builds muscles and bones, eases digestion, lowers cholesterol levels, lowers appetite, lowers blood pressure, reduces and protects from emphysema.

Brazil nuts

Nutrition- Brazil nuts per 100 g contains, 656 calories, 14 g protein, 66 g fat, 8 g fiber, 2.3 g of sugar, 12 g carbohydrate, 3 mg sodium, 659 mg potassium, Vitamin B-6 5%, Vitamin C 1%, calcium 16%, magnesium 94%, iron 13%.

Benefits- Selenium benefits which enhance the immune system ad thyroid, support thyroid functioning, treat Hashimoto’s thyroiditis an autoimmune disease, lower down inflammation, heart-healthy fatty acids, selenium, and ellagic acid both produce antidepressant action to the brain.


Nutrition- Nutrition per 100 g will be 34 calories, 0.8 g protein, 8 g carbohydrate, 0.2 g fat, 0.9 g fiber, 8 g sugar, 16 mg of sodium, 267 mg of potassium, Vitamin A 67%, Vitamin C 61%, Vitamin B-6 5%, magnesium 3%, and iron 1%.

Benefits- Potassium in it maintain body hydration, fiber benefits in constipation, helps lose weight, feeling of satisfaction, lower heart disease, reduce diabetes, folate addresses cancer risk and memory loss, vitamin c advantages

Areca nut (betel nut)

Nutrition- Areca nut 100 g contains, 249 calories, 5 g protein, 11 g fiber, 4 g fat, 47 g carbohydrate, 130 mg phosphorus, 50 mg of calcium, and 1 mg of iron.

Benefits- treats schizophrenia, also treat glaucoma of the eye, to ease digestion, affects brain chemicals, and stimulate the central nervous system.

Zante currant

Nutrition- Per 100 g contains 283 calories, 4.1 g protein, 74 g carbohydrate, 0.3 g fat, 7 g fiber, 67 g sugar, 8 mg sodium, 892 mg potassium, Vitamin A 1%, Vitamin B-6 15%, Vitamin C 7%, calcium 8%, iron 18%, and magnesium 10%.

Benefits- a variety of antioxidants that prevents cancer, diabetes and improves heart health, improve fluid body balance, fulfill your fiber needs.


Nutrition- 7 g of anise seeds approximately to one tablespoon contains, 23 calories, 1 g fiber, 1 g protein, 1 g fat, 3 g carbs, with other minerals, calcium 4% of RDI, iron 13 % of RDI, potassium, phosphorus, copper, magnesium all 3% of RDI and manganese rest with 7% RDI.

Benefits- lower down stress, reduce inflammation, enhance insulin secretion and control blood sugar, ease and treat stomach ulcers, antimicrobial properties, good relief for menopausal symptoms.


Which Dry Fruits should be eaten daily?

Dry fruits are nuts that provide your body with nutrients and substances which protect you from different diseases like dry fruits control diabetes, aid in weight loss, reduce hunger, lower cardiovascular disease, and many more. So, making them a part of your daily diet will add numerous health benefits.

How many dry fruits can we eat daily?

The best way to eat dry fruits is to mix all of the dry fruits and then eat, for quantities you must check the recommended daily intake of each dry fruit to be within limits.

How many items are in dry fruits?

Dry fruits occur in different variety and each variety has its specific health benefits. In this post, I discussed 18 types of mostly used and favorite dry fruits among people.

Which is the best dry fruit to eat?

It depends on what benefits you’re seeking every dry fruit gives different health benefits, like cashew improves bone health and reduces cholesterol, pistachios reduce cardiovascular disease, and improve immunity likewise other dry fruits-
Brazil nuts
Pine nuts
also serve other health advantages.


Eating a mix of different dry fruit is the best choice you should add one to two pieces of every dry fruit and mix them all together to get a perfect nutrient mixture.

I have discussed about dry fruits list mentioning 18 dry fruits with their nutrition value and benefits, these are very much popular and i bet you have also eaten most of them.

Keep an eye on the nutrient value of each dry fruit if you want to attain certain benefits and add them according to their reference daily intake. Furthermore, if you have doubts don’t keep with yourself leave them here.

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