10 Best Dry Fruits for Weight Loss

Dry Fruits Weight Loss

Selecting the right kind of weight-loss food as a part of your diet can be a challenging task. Such foods must be wholesome, lower calorie intake, and reduce body weight. Snacking on superfoods like dry fruits can produce positive results when you lose body weight. Loaded with antioxidants and packed with fibre, these dry fruits are a simple way to achieve weight loss goals. Munching on dry fruits can keep you satiated and enhance your metabolism. Though it takes a lot of self-control to stay and eat healthy, consuming a healthy diet and having a regular workout routine are essential.

Role of Dry Fruits in A Balanced Diet

Dry fruits refer to fruits that are dried thoroughly to rule out moisture and preserve them for a long time. Compared with fresh fruits, dried and dehydrated fruits are packed with concentrated nutrients, making them a nourishing addition to your weight loss diet. Read on to know why dry fruits are vital to a balanced diet.

1. Higher Concentration of Nutrients

Dry fruits contain simple carbohydrates that are abundant in energy, which is vital for your body when trying to lose weight with workouts and diet. They contain essential nutrients, mainly water-soluble vitamins like vitamin C, betaine, thiamine, choline, riboflavin, folate, and niacin. Dry fruits contain fat-soluble vitamins such as E, K, and A.

2. Loaded with Antioxidants

Dry fruits are a powerhouse of antioxidants loaded with bioactive phytochemicals like tannins, phenolic acids, carotenoids, flavonoids, and phytoestrogens, which are essential for losing body weight and controlling belly fat[1]. The presence of antioxidants[2] like polyphenols also lowers the risk of acquiring chronic issues like PCOS, cardiovascular diseases, high blood pressure, obesity, and Type 2 diabetes[3]. It also eliminates the adipocyte enlargement caused by oxidative stress and chronic inflammation[4].

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    3. Rich in Fiber

    Dry fruits are rich in fibre, which is why they take a long time to digest, making them a compelling choice for your weight loss diet[5]. They can fill and keep hunger pangs at bay when munching on them as a mid-morning snack. These fibre-rich snacks are excellent for satisfying your sugar cravings while fulfilling your desire to eat something sweet.

    4. Helps in Weight Loss

    A study has revealed that people who consume dry fruits were able to lower their body weight and were able to increase their nutrient intake when compared with those who didn’t[6]. However, limit the intake of dry fruits and consume about 20 gm daily to lose weight naturally.

    Top 10 Dry Fruits for Weight Loss

    Dry Fruit Calories per 28g Nutrients Key Health Benefits Ideal For
    Almonds 160 Protein, Fiber, Vitamin E Reduces appetite, improves heart health Snacking
    Walnuts 185 Omega-3 Fatty Acids, Protein Enhances brain function, aids in weight control Breakfast Bowls
    Pistachios 160 Protein, Fiber, Potassium Helps with weight management, improves gut health Snacking, Salad Toppings
    Dried Figs 70 Fiber, Vitamin B6 Good for digestion, helps in weight management Desserts, Smoothies
    Prunes 100 Fiber, Vitamin A Aids in digestion, supports bone health Snacking, Baking
    Dates 230 (for 3 pieces) Fiber, Potassium Natural sweetener, aids in digestion Snacking, Natural Sweetener
    Raisins 85 Iron, Potassium Boosts energy, aids in digestion Snacking, Breakfast Cereal
    Black Currant 70 Vitamin C, Anthocyanins Boosts immunity, helps with weight management Smoothies, Snacking
    Goji Berries 100 Protein, Vitamin C Antioxidant-rich, aids in weight loss Smoothies, Baking
    Cashews 160 Magnesium, Protein Supports bone health, good for heart Snacking, Cooking

    Note: The table is for informational purposes and is not a substitute for personalized nutritional advice.

    1. Almonds – The Nutrient Laced Nuts

    Loaded with zinc, magnesium, and calcium, almonds are highly nutrient-dense, making them the best dry fruit for weight loss. It is packed with healthy fats to keep you feeling satiated for a long time to help you reach your weight loss goals. One ounce of almonds contains 2g protein and 3.5g fibre to prevent you from craving sugar-loaded and fatty snacks[7]. These fiber-rich nuts are an excellent choice for your gut function and help in weight loss by relieving constipation and regulating bowel movements.

    Nutritional value of 100g of almonds (USDA data)[8]:

    • Fat: 49.9g
    • Carbohydrate: 21.6g
    • Energy: 579 kcal
    • Fibre: 12.5g
    • Protein: 21.2g

    2. Walnuts – The Appetite Regulator

    Walnuts Appetite Regulator
    Walnuts are full of protein and fibre, making them an ideal weight-loss choice. They have a nutty flavour, these nuts will keep you feeling fuller and lower cravings by improving your brain’s serotonin level. Walnuts are abundant in healthy fats, such as omega-3 fatty acids, for enhancing overall health and preventing inflammation[9]. Regular intake of walnuts with ALA nutrients will help regulate your fat movement and harmful cholesterol levels to quickly achieve your weight loss goals. The presence of protein and fibre also promotes metabolism to burn body fat effectively to shed excess weight.

    Nutritional value of 100g of walnuts (USDA data):

    • Protein: 15.2g
    • Fibre: 6.7g
    • Energy: 654 kcal
    • Carbohydrate: 13.7g
    • Fat: 65.2g

    3. Pistachios – The Low-Calorie Snack

    Pistachios Low-Calorie Snack
    Pistachios top the list of best dry fruits for weight loss as they have low calories and are rich in fibre. A serving of pistachios, roughly 49 nuts, contains 3g of fiber and 160 calories to keep you full for several hours. These nuts are loaded with magnesium, potassium, vitamin B6, protein, and healthy fats, making them a welcoming choice to feel energetic and healthy despite losing weight. A study revealed that consuming pistachios every day helped people lose weight by lowering waist circumference and BMI[10].

    Nutritional value of 100g pistachios (USDA data):

    • Fat: 45.8g
    • Fibre: 10.3g
    • Energy: 572 kcal
    • Carbohydrate: 28.3g
    • Protein: 21g

    4. Dried Figs

    Dried Figs
    Figs are loaded with high fibre content, making them a perfect choice for improving your digestive health[11]. It positively affects people with weak gut issues by offering relief from indigestion and constipation. As figs have a high level of dietary fibre, they can keep you satiated for a long time and help you consume less food with fewer calories. With a low glycemic index, figs don’t cause a sudden spike in your blood sugar levels. Dried figs have a naturally sweet flavour, making them an apt substitute for sweet cravings.

    Nutritional value of 100g dried figs (USDA data):

    • Fat: 0.93g
    • Fibre: 9.8g
    • Energy: 249 kCal
    • Carbohydrates: 63.9g
    • Protein: 3.3g

    5. Prunes – Loaded with Dietary Fiber

    Prunes Dietary Fiber
    Prunes refer to the dried plums, which are rich in dietary fiber but less in calories, making them a satisfying snack during weight loss. These dry fruits are loaded with high amounts of potassium, magnesium, and vitamin K, essential for people trying to lose weight. A serving of about 6 dried prunes contains about 15g of sugar and 100 calories, making them an apt choice for people who wish to cut back on sugar but love something sweet. Prunes are also abundant in antioxidants, making them a perfect choice for lowering inflammation and preventing the development of chronic diseases.

    Nutritional value of a serving of dried prunes (28g):

    • Carbs: 18g
    • Sugars: 11g
    • Fibre: 2g
    • Calories: 67

    6. Dates – The Sweet Powerhouse of Nutrients

    Dates – Powerhouse of Nutrients
    This naturally sweet dry fruit has cholesterol-lowering properties, making it a great addition to your weight loss diet. It is low in calories and fibre, making it an exceptional choice for feeling full for several hours, even on a low-calorie diet. Every date fruit has around 2g of fibre to satiate your hunger pangs and slow down the process of digestion. It provides your body with all the essential nutrients and doesn’t add many calories, as one date has just 23 calories. Plus, it enhances your energy and stamina levels, making them a great addition during your weight loss journey.

    Nutritional value of 100g dates (USDA data):

    • Fat: 0.15g
    • Fibre: 6.7g
    • Energy: 277 kcal
    • Carbohydrate: 75g
    • Protein: 1.81g

    7. Raisins – Abundant Source of Energy

    Raisins – Abundant Source of Energy
    These tiny dry fruits are rich in flavour and nutrients, making them a filling addition to your weight loss diet. Loaded with vitamins K, B6, and C, you can snack on dry grapes all day whenever you crave sweets, and they are filling too[12]. Popping a few raisins spurs a chemical reaction in your body to keep your breathing pace slow. It is also rich in GABA, potent neurotransmitters that stabilize your stress levels and appetite and support a slow digestion process. Raisins contain zinc, selenium, potassium, magnesium, copper, iron, fibre, and more nutrients essential for an active lifestyle. It lowers the fat cells and prevents the ghrelin hormone from triggering excess hunger.

    Nutritional value of 100g raisins (USDA data):

    • Protein: 3.57g
    • Fibre: 7.1g
    • Energy: 321 kcal
    • Carbohydrate: 78.57g

    8. Black Currant – Keeps Lifestyle Diseases at Bay

    Black Currant For Lifestyle Diseases
    If you are searching for a tasty and nutritious pre-workout snack, this dry fruit is an excellent choice. It has a high amount of dietary fibre and less sugar content. It has fantastic antioxidant properties, making it beneficial for people with chronic conditions like obesity, cardiovascular issues, and more. It contains essential minerals like potassium, calcium, magnesium, and iron and vitamins like B6, K, E, C, and A. Black currant is rich in gamma-linolenic acid and Anthocyanin for promoting blood flow and metabolic activity[13]. It also possesses heart-protecting properties, regulates cell formation, controls free radicals, and protects vascular function[14].

    Nutritional value of 100g black currants (USDA data):

    • Fats: 0.41g
    • Carbohydrates: 15.4g
    • Protein: 1.4g
    • Energy: 63 kCal

    9. Goji Berries – The Vibrant Superfood

    Goji Berries – The Vibrant Superfood
    Goji berries are a nutritional powerhouse that packs in vitamins A and C, zinc, iron, and eight essential amino acids, making them a natural source of protein. This dry fruit has a lower glycemic index and fibre, which helps in weight loss and cuts down the cravings for sugar-laced snacks[15]. It can improve energy expenditure levels and can lower your waistline when taken regularly[16].

    Nutritional value of a serving of Goji berries (28g):

    • Fats: 1.4g
    • Carbohydrates: 28g
    • Protein: 4g
    • Sugar: 4g

    10. Cashews – Keeps Cravings at Bay

    Cashews – Keeps Cravings at Bay
    Cashews are full of healthy fats and essential proteins, making them one of the most nutritious snack options while on a diet. If you are fighting unwanted cravings and overeating or bingeing, cashews can keep them away. Every cashew has around 7 gms of energy to give you enough boost during a workout. Remember to use it as a post or pre-workout snack. These crunchy cashews can improve your heart health, aid in weight loss, reduce harmful cholesterol levels and enhance digestion. It has high levels of magnesium, making it ideal for improving metabolism.

    Remember, cashews are dense in calories and should be consumed in moderation. The fiber and protein in the nuts help enhance the satiety that keeps you full for extended periods and helps avoid unnecessary snacking. In addition, the monounsaturated and polyunsaturated fats in the cashews help in fat oxidation, and magnesium content helps in metabolism. Avoid overeating, as it can lead to a calorie surplus.

    Nutritional value of 100g cashews (USDA data):

    • Fat: 46.43g
    • Fibre: 3.6g
    • Energy: 571 kcal
    • Carbohydrate: 28.57g
    • Protein: 14.29g
    • Magnesium: 292mg

    Tips for Incorporating Dry Fruits into Your Diet

    • Pack a variety of dry fruits along with some fruits for office lunch.
    • Include walnuts, prunes, and dates with your diet at night, as they are rich in soluble fibre and will not cause constipation or bloating.
    • Grind the dry fruits and nuts into a fine powder and use this nutrient-dense mixture in your yoghurt desserts and smoothies for a healthy twist.
    • Use almonds, cashews, and walnuts in vegetable stir fries for a nutty and crunchy flavour.
    • Make a paste of cashews to create a thick gravy base for your curries with rich flavour.
    • Choose a combination of dry fruits and seeds with a dash of pepper and salt for your snack time.
    • Add a couple of chopped figs, black currants, and goji berries to your overnight oatmeal bowl for a healthy breakfast.

    Things to Consider When Consuming Dry Fruits for Weight Loss

    • Enjoy dry fruits in moderation to quickly achieve your weight loss goals. Too much dry fruits can hurt your health by causing excess body heat and clogged skin pores.
    • Choose salt-free, sugar-free, and deep-fried dry fruits when trying to lose weight. Also, choose pure and natural dry fruits without any additives.
    • Too much consumption of dry fruits rich in healthy fats might increase your calorie intake and cause weight gain.
    • Eating many dry fruits rich in fibre might lead to bloating, constipation, or other gastrointestinal issues.


    1. Department of Parasitology and Tropical Medicine, Seoul National University College of Medicine, and Institute of Endemic Diseases, Seoul 03080, Korea – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164327/
    2. Departments of Medicine, Surgery and Biomedical Sciences, Marshall University Joan C. Edwards School of Medicine, Huntington, WV, United States – https://www.frontiersin.org/articles/10.3389/fphar.2020.01234/full
    3. Department of Basic and Applied Sciences, National Institute of Food Technology Entrepreneurship and Management, Kundli, India. – https://pubmed.ncbi.nlm.nih.gov/35694805/
    4. Department of Biotechnology and Food Microbiology, Poznan University of Life Sciences, 48 Wojska Polskiego St., 60-627 Poznan, Poland – https://pubmed.ncbi.nlm.nih.gov/33803343/
    5. Warwickshire Institute for the Study of Diabetes, University Hospitals Coventry and Warwickshire, Clifford Bridge Road, Coventry CV2 2DX, UK – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
    6. Food & Nutrition Database Research, Inc, Okemos, MI 48864, USA – https://pubmed.ncbi.nlm.nih.gov/21745628/
    7. Food Science & Technology Bulletin Functional Foods – https://www.researchgate.net/publication/250058086_The_nutritional_and_health_benefits_of_almonds_a_healthy_food_choice
    8. U.S. DEPARTMENT OF AGRICULTURE – https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
    9. Institut de Pharmacologie Moléculaire et Cellulaire, Université de Nice Sophia Antipolis, 660 route des Lucioles, Valbonne, 06560 Sophia Antipolis, France – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350958/
    10. Department of Family Medicine and Public Health, School of Medicine, University of California, San Diego, La Jolla, CA 92093-0901, USA – https://pubmed.ncbi.nlm.nih.gov/32698457/
    11. Department of Food Science and Nutrition, University of Minnesota, Saint Paul, Minnesota 55108, USA – https://pubmed.ncbi.nlm.nih.gov/23885994/
    12. Danilo Escobar-Avello – Pontificia Universidad Catolica de Chile – https://www.researchgate.net/publication/338213976_Is_Eating_Raisins_Healthy
    13. Mehmet Akif Sahin, Pelin Bilgic, PhD, Stefano Montanari, MSc & Mark Elisabeth Theodorus Willems – https://www.tandfonline.com/doi/abs/10.1080/19390211.2020.1783421
    14. Arpita Basu, Department of Nutritional Sciences, Oklahoma State University (OSU), Stillwater, Oklahoma, USA. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/
    15. Human Nutrition Unit, Faculty of Medicine and Health Sciences, Spain – https://pubmed.ncbi.nlm.nih.gov/24787494/
    16. FreeLife International Inc, Phoenix, AZ 85040, USA – https://pubmed.ncbi.nlm.nih.gov/22081616/


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