Dry Fruits & Nuts
Calorie & Nutrition Guide
Complete nutrition data for almonds, cashews, walnuts, dates, pistachios, seeds and 50+ more dry fruits. Calories, protein, carbs, fat — all in one place.
Why Eat Dry Fruits Daily?
Backed by clinical research — here are 8 proven health benefits of including dry fruits and nuts in your daily diet.
Heart Health
Walnuts, almonds, and pistachios are rich in monounsaturated and polyunsaturated fats that lower LDL cholesterol and reduce cardiovascular disease risk by up to 30%.
Brain & Memory
Walnuts contain the highest omega-3 (ALA) among all nuts. Regular consumption improves cognitive function, memory, and may reduce risk of Alzheimer's disease.
Blood Sugar Control
Low glycemic index nuts like almonds, pecans, and pumpkin seeds slow glucose absorption and improve insulin sensitivity — ideal for diabetics and pre-diabetics.
Weight Management
Despite being calorie-dense, nuts promote satiety through protein and fiber. Studies show nut eaters have lower BMI and reduced waist circumference over time.
Bone Strength
Dried figs (anjeer) and sesame seeds (til) are exceptional calcium sources. Prunes are clinically proven to prevent bone loss and improve bone density in women.
Immune Boost
Brazil nuts provide the highest selenium of any food — just 2 nuts meet your daily requirement. Goji berries and dried apricots are packed with vitamin C and beta-carotene.
Digestive Health
Prunes contain sorbitol and fiber that act as natural laxatives. Dried figs and flaxseeds add bulk to stool and feed beneficial gut bacteria for a healthy microbiome.
Energy & Iron
Dates, raisins, and dried apricots are nature's energy bars — rich in iron, potassium, and natural sugars. Ideal pre-workout snack or Ramadan sehri/iftar food.
Top 4 Dry Fruits — Detailed Nutrition
Deep-dive into the most popular dry fruits with macro breakdowns and key health highlights.
Almonds (Raw)
1 oz / 28g (23 almonds)
Walnuts (Halves)
1 oz / 28g (14 halves)
Pistachios (Shelled)
1 oz / 28g (49 kernels)
Medjool Dates
100g (about 4 dates)
Dry Fruits Calorie Comparison Table
Compare calories, protein, carbs, fat, glycemic index and sodium for all 55+ dry fruits and nuts. Click any column header to sort.
| Serving Size | GI | Sodium | |||||
|---|---|---|---|---|---|---|---|
Boiled Peanuts Low Calorie | 1 oz / 28g | 116kcal | 5g | 8g | 8g | Low | Low |
Chia Seeds Omega-3 | 1 oz / 28g (2 tbsp) | 138kcal | 5g | 12g | 9g | Low | Low |
Flaxseeds (Alsi) Omega-3 | 1 oz / 28g (2 tbsp) | 150kcal | 5g | 8g | 12g | Low | Low |
Pumpkin Seeds (Pepitas) High Protein | 1 oz / 28g | 151kcal | 7g | 5g | 13g | Low | Low |
Soaked Almonds (Peeled) Healthy | 1 oz / 28g | 155kcal | 6g | 5g | 13g | Low | Low |
Cashews (Raw) Heart Healthy | 1 oz / 28g (about 18 cashews) | 157kcal | 5g | 9g | 12g | Low | Low |
Pistachios (Shelled) High Protein | 1 oz / 28g (about 49 kernels) | 159kcal | 6g | 8g | 13g | Low | Low |
Pistachios (In Shell) Snack | 1 oz / 28g shelled weight | 159kcal | 6g | 8g | 13g | Low | Low |
Sesame Seeds (Til) Calcium Rich | 1 oz / 28g (3 tbsp) | 160kcal | 5g | 7g | 14g | Low | Low |
Peanuts (Raw) High Protein | 1 oz / 28g | 161kcal | 7g | 5g | 14g | Low | Low |
Pistachios (Salted Roasted) Snack | 1 oz / 28g | 162kcal | 6g | 8g | 13g | Low | High |
Cashews (Roasted) Snack | 1 oz / 28g | 163kcal | 5g | 9g | 13g | Low | Low |
 Almonds (Raw) High Protein | 1 oz / 28g (about 23 almonds) | 164kcal | 6g | 6g | 14g | Low | Low |
Sunflower Seeds Vitamin E | 1 oz / 28g | 165kcal | 5g | 7g | 14g | Low | Low |
Hemp Seeds Complete Protein | 1 oz / 28g (3 tbsp) | 166kcal | 10g | 3g | 15g | Low | Low |
Almonds (Roasted Salted) High Protein | 1 oz / 28g | 170kcal | 6g | 6g | 15g | Low | High |
Mixed Dry Fruits (Premium) Balanced | 1 oz / 28g | 175kcal | 5g | 12g | 13g | Low | Low |
Hazelnuts (Filberts) Heart Healthy | 1 oz / 28g (about 21 nuts) | 178kcal | 4g | 5g | 17g | Low | Low |
Hazelnut Spread (Natural) Heart Healthy | 2 tbsp / 32g | 180kcal | 4g | 6g | 17g | Low | Low |
Dry Fruit Ladoo Traditional | 1 piece / 35g | 180kcal | 4g | 22g | 9g | Medium | Low |
Browse All Dry Fruits & Nuts
55 items — filter by diet type
Almonds (Raw)
Almonds (Roasted Salted)
Almond Butter
Soaked Almonds (Peeled)
Cashews (Raw)
Cashews (Roasted)
Cashew Butter
Walnuts (Halves)
Walnuts (Chopped)
Pistachios (Shelled)
Pistachios (In Shell)
Pistachios (Salted Roasted)
How Much Should You Eat Daily?
Who Should Be Careful?
All nutrition data on this page is reviewed by qualified nutritionists and cross-referenced with USDA and Pakistani food composition databases.
Related Pages & Resources
Dive deeper into diet plans, food comparisons, and health tools — all connected to dry fruits nutrition.
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Dry Fruits & Nuts — FAQs
Everything you need to know about dry fruits nutrition, health benefits, and daily intake.
A general guideline is 1 oz (28g) of nuts per day — about 23 almonds, 18 cashews, or 14 walnut halves. For dried fruits like dates and raisins, limit to 2–3 pieces or 1 small box (43g) due to higher natural sugar content. Overconsumption can lead to excess calorie intake.
Explore the Full Food Database
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