11 Dry Fruits That Should Become Your Staple Food To Lead A Healthy Lifestyle

11 Dry Fruits That Should Become Your Staple Food To Lead A Healthy Lifestyle

Dry fruits and nuts are the safest bet when you find your tummy rumbling in hunger but are conscious about your health equally. 

They are the most wholesome and tasty snack to munch on and provide our bodies with a dose of much-needed nutrients, vitamins, minerals, and fibers. 

There are plenty of dry fruits which we are blessed with and we bet you never had enough of your favorite ones. 

But do you know about the numerous and wondrous health benefits of dry fruits? 

If not, here is where you get to open your eyes and while you do that, I recommend you grab a handful of your favorite dry fruits to munch on. 

Read on while you relish the taste!

Dry Fruits Calories Chart

Dry FruitCalories in 100 Grams
Anjeer (Fig)74 (in fresh ones)
Apricot34 (per 2 fresh pieces)
Dry Grapes299
Pinus Gerardiana (Chilgoza Pine)673
Fox Nut347
Also, read Winter Wellness Tips: Eat These Fruits & Vegetables To Strengthen Your Immune System

Dry Fruits Benefits

Anjeer (Fig)

Anjeer_Dry Fruit

This wonder dry fruit brings to you a culmination of numerous health benefits in the disguise of a crunchy, sweet delight. 

Anjeer or figs prove beneficial in weight loss and diet management as they are a rich source of fiber and supply only 74 kcal. 

It eliminates the risk of cancer and type 2 diabetes. 

Anjeer also consists of potassium which regulates healthy blood pressure and optimal digestion. 

Turning unseen stones, Figs also promote reproductive health as it contains zinc, manganese, magnesium, and iron. 

They all contribute to improving reproductive health. 

Apart from this, it also regulates blood sugar levels and bone strength.



Apricot is a nutritious and wholesome dry fruit which incurs calories of 34 per two pieces.

It is an infusion of various health benefits and nutrients. 

They are high in antioxidants including beta carotene and vitamins A, C, and E. 

These nutrients also protect our eyes against damage and promote healthier and clearer skin in the most natural way possible. 

Apricots are also a rich source of fiber which filters out bacteria and germs from your gut and leads the way to a better digestive system. 

It also contains hydrating properties and protects your liver against the effect of excess fat and oil.


Kiwi Dry Fruit Benefits

Kiwi is the perfect amalgamation of tanginess, sweetness, and nutrients including vitamin C, vitamin K, vitamin E, folate, potassium, and a low-calorie supply of 61.

It is power-packed with health benefits and flavors. 

Kiwi helps in treating asthma as it is a rich source of vitamin C and antioxidants. 

It boosts immunity and keeps you safe from flu-like infections and bigger health problems like colon cancer. 

It helps in maintaining a healthy heart by reducing the risks of stroke and regulating blood pressure. 

Kiwi also contains high levels of zeaxanthin and lutein which does wonders to protect vision.



A cup or 100 grams of cranberry can do more good for your body than you can probably imagine.

This portion of berries with 46 calories is usually consumed in the form of juice mixed with other sweeteners. 

It contains soluble fiber, carbs, and simple sugar. 

They also boast several vitamins and minerals, including manganese, copper, and vitamins C, E, and K1. 

It is a rare form of berry because it contains various bio-active plant compounds that prevent UTIs

It eliminates the risk of stomach cancer and painful ulcers in the mouth. 

Other than that, it keeps your heart healthy and cholesterol-free.


Pistachio Dry Fruit

A serving of 49 pistachios (approx 28 grams) contains about 159 calories and tons of health benefits to keep us thriving.

They are a rich source of protein, fiber, antioxidants, vitamin B6 and potassium. 

They promote eye health as it is termed as one of the world’s richest sources of antioxidants. 

It also contains more amino acids than any other nut. 

Other perks of this dry fruit are that it contains more protein than fat. 

It helps in weight loss and promotes healthy gut bacteria to ease digestion. 

Pistachios also regulate good cholesterol and blood pressure.

Dry Grapes

Dry Grapes (Rasins)

This healthy dry fruit is so much more than just a tasty snack to munch on. 

With 299 calories per 100 grams, dry grapes consist of plenty of vitamins, minerals, and antioxidants. 

It also has resveratrol, a phytochemical that helps reduce cholesterol and also prevent cancer. 

It is rich in iron, vitamin B, and copper which is used to treat anaemia

Dry grapes keep constipation at bay and reduce acidity as it consists of magnesium and aluminum in wholesome amounts.

Dry grapes also lead a path to healthy teeth and eyes.

Pinus Gerardiana (Chilgoza Pine)

Chilgoza Pine Dry Fruit

Pinus Gerardiana is a wholesome and power-packed dry fruit with a calorie bar of 673 calories per 100 grams.

It contains an abundant amount of amino acids and proteins. 

The healthy levels of these isolates chilgoza assists in lowering blood pressure

Chilgoza incurs a myriad of antioxidants which helps in treating inflammation and other chronic diseases. 

It is also a rich source of energy and pine oil which is antiviral, antibacterial, antifungal, antiseptic, and expectorant properties are beneficial in treating various ailments.



Dates promote healthy bowel movements as they are a rich source of minerals and vitamins with low-calorie supply of 282 calories per 100 grams.

They have a high concentration of antioxidants which also contain hair and skin benefits. 

It Improves brain functionality and facilitates natural labor

It reduces the risk of cancer and microbial infections. 

Diabetes and heart patients can be exceptionally benefited by consuming dates on a regular basis.

Fox Nut

fox nut dry fruit

Fox nuts are rich in flavonoids, which are chemicals that filter out all negative substances from the body. 

50 grams of dry-roasted makhanas have 180 calories with no saturated fat or sodium. 

They have inflammatory properties and slows down the aging process

Fox nuts or makhana maintain blood pressure and fight infertility in women. 

They are rich in calcium and therefore help people with arthritis.



Walnuts are a great source of antioxidants which help in treating harm caused due to bad LDL or cholesterol and atherosclerosis. 

A serving of 100 grams of walnuts consists of 687 calorie and is a humongous source of omega-3s which helps in reducing the risk of heart diseases. 

It promotes the beneficial bacteria that live in your gut and eases digestion.

It is also a rich source of polyphenols which reduce your risk of certain cancers, including breast, prostate, and colorectal cancers.

Walnut soaked overnight when consumed in the morning helps fight any kind of back pain or knee pain, the best remedy for elderly people who have knee pain or back pain problems.


Almond Dry Fruit

A handful of almonds supplies only 161 calories and unlimited health benefits. 

In a 100g almond, you get 620 calories.

I bet you can’t have enough of this cherished nut. 

They are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals. 

Almonds protect your cells against oxidative damage and fight back the early signs of aging. 

They offer major improvements for metabolic syndrome and type 2 diabetes

Almonds also maintain blood pressure, cholesterol, and a healthy heart.


Dry fruits are your perfect companion if you want to lead a healthy lifestyle. 

Whether you choose to go for fig, dry grapes, cranberry or walnut, every dry fruit has their own benefits. 

Add some to your staple diet plan and you will visit the doctors less often. 

The only thing is you have to be really consistent. 

You may not see the benefits instantly but it does help in the long run. 

Out of all the above dry fruits mentioned, almond is my favourite. 

I like the taste and I have been eating soaked almonds consistently in the morning for almost 16 years now.

Although dry fruits are a bit expensive and not everyone can afford to have them all but you have to at least consider having a few of them in your home. 

To your health!

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4 thoughts on “11 Dry Fruits That Should Become Your Staple Food To Lead A Healthy Lifestyle”

  1. It is a wonderful article that explains the different dry fruits that are good for health and tells about the calories present in them.

    Dry grapes have vitamins and antioxidants. They help reduce cholesterol. Appreciate your efforts in explaining everything in detail. Thank you very much.

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