1 serving (30 grams) contains 108 calories, 1.8 grams of protein, 2.4 grams of fat, and 19.5 grams of carbohydrates.
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Nutrition Information
Calories |
861.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 24% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| Total Carbohydrates | 156 g | 56% | |
| Dietary Fiber | 16.8 g | 60% | |
| Sugars | 91.2 g | ||
| protein | 14.4 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 168 mg | 12% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1800 mg | 38% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dryfruits
Dry fruits, including almonds, walnuts, raisins, and apricots, are dehydrated fruits commonly used in various cuisines such as Middle Eastern, Indian, and Mediterranean dishes. Historically, they have been consumed for their concentrated nutrients and long shelf life. Dry fruits are calorie-dense and nutrient-rich, providing a good source of dietary fiber, healthy fats, vitamins, and minerals. A 100-gram portion delivers approximately 359 calories, 6 grams of protein, 65 grams of carbohydrates, and 8 grams of fat. They are also notable for their calcium content (70 mg), iron (2.6 mg), and fiber (7 g), contributing to a range of health benefits when consumed in moderation as part of a balanced diet.
Health Benefits
- Supports heart health due to healthy fats (primarily monounsaturated and polyunsaturated fats in nuts).
- Promotes digestive health, with 7 g of dietary fiber per 100 g aiding bowel regularity.
- Supports bone health, as dry fruits such as almonds contain calcium (70 mg per 100 g).
- Boosts energy levels due to their dense carbohydrate content (65 g per 100 g).
- Helps prevent iron-deficiency anemia with 2.6 mg of iron in a 100 g serving.
Dietary Considerations
Selection and Storage
Store dry fruits in an airtight container in a cool, dry place to prevent spoilage. Refrigeration may extend shelf life for several months.
Common Questions About Dryfruits Nutrition
Are dry fruits nutritious?
Yes, dry fruits are highly nutritious. A 100g serving provides about 359 calories, 6g of protein, 8g of fat, 65g of carbs, and 7g of fiber. They are also rich in vitamins such as A, E, and some B-complex vitamins, as well as essential minerals like potassium and magnesium.
Can I eat dry fruits on a keto diet?
Dry fruits are generally not ideal for a keto diet due to their high carbohydrate content. With 65g of carbs and 38g of sugars per 100g, they may exceed daily carb limits for ketosis. However, small portions of lower-sugar options like almonds or walnuts may be keto-friendly.
What are the health benefits of eating dry fruits?
Dry fruits offer numerous health benefits. They are a great source of antioxidants, which combat oxidative stress, and dietary fiber, which supports digestion and heart health. However, due to their concentrated sugar and calorie content, they should be consumed in moderation, especially by individuals managing blood sugar levels.
How many dry fruits should I eat per day?
A recommended serving size is 30-40g of dry fruits per day, which is roughly a small handful. This portion provides essential nutrients while keeping calorie and sugar intake under control. Adjust your portion size based on your dietary goals and activity level.
How do dry fruits compare to fresh fruits?
Dry fruits are more calorie-dense and contain higher concentrations of sugar than their fresh counterparts since the water has been removed. For example, 100g of fresh grapes contains about 67 calories compared to 359 calories in raisins. While dry fruits are convenient and nutrient-dense, fresh fruits may be better for hydrating and reducing sugar intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
