Dry Fruits — Daily Nutrition in Every Handful
Almonds, cashews, walnuts, raisins, figs, apricots, and dates. Optimal daily amounts, soaking science, and complete nutrition breakdown.
Dry Fruits — Nutrition Comparison (per 28g serving)
| Dry Fruit | Calories | Protein (g) | Fibre (g) | Key Nutrient | Daily Limit |
|---|---|---|---|---|---|
| Almonds | 164 | 6.0 | 3.5 | Vitamin E (7.3mg) | 10–15 pieces |
| Cashews | 157 | 5.2 | 0.9 | Iron (1.9mg) | 8–10 pieces |
| Walnuts | 185 | 4.3 | 1.9 | Omega-3 (2.5g ALA) | 4–7 halves |
| Raisins | 85 | 0.9 | 1.0 | Iron (0.5mg) | 30–40g |
| Dried Figs | 70 | 1.0 | 2.9 | Calcium (54mg) | 2–3 pieces |
| Dried Apricot | 67 | 0.9 | 2.4 | Beta-Carotene (high) | 3–5 pieces |
| Dates | 67 | 0.4 | 1.6 | Potassium (167mg) | 2–4 pieces |
Source: USDA FoodData Central. All dry fruits are calorie-dense — 100g is 300–600 kcal. Stick to daily limits.
Product Guides
Almonds
6g protein per 28g. Vitamin E, magnesium, and why soaking reduces phytic acid and improves absorption.
Cashews
Lower fat than almonds. Iron, zinc, and copper. How many cashews per day? Complete guide.
Walnuts
Highest omega-3 of all dry fruits (2.5g per 28g). Brain health and anti-inflammatory evidence.
Raisins
Concentrated iron and natural sugar. Sulphured vs natural raisins, how many per day, diabetic caution.
Dried Figs (Anjeer)
Highest fibre of all dry fruits. Calcium, iron, and constipation relief. Daily portions explained.
Dried Apricots
Highest beta-carotene of all dry fruits. Iron, sulphured vs unsulphured, and daily dose guide.
Dates (Khajoor)
Natural sugar, iron, potassium. Medjool vs Deglet, pregnancy use, and how many per day.
Knowledge Articles
How Many Dry Fruits Per Day? Evidence-Based Limits
Daily limits for almonds, cashews, walnuts, raisins, dates. Calorie density and optimal timing.
Soaked vs Raw Nuts — Does Soaking Actually Help?
Phytic acid reduction from soaking, which nuts benefit most, soaking times, and what roasting does.