As people become more aware of the importance of health and fitness, they are taking steps to stay fit and healthy.

Eating healthily, exercising regularly, and maintaining a healthy body weight is essential for overall health. People are now prioritising healthy eating and incorporating activities like yoga into their routines for better weight management. 

Wouldn’t it be great if you could snack on your favourite foods and lose weight simultaneously?

Many people have difficulty controlling their cravings for unhealthy foods, despite having the best intentions regarding weight loss. It can be harder to avoid those snacks than to do pull-ups. But with the right plan and knowledge, you can make it happen.

Travelling the road to fitness with a healthy diet is essential to reach your fitness goals. One way to avoid snacking while still getting the proper nutrition is by incorporating dry fruits, often referred to as superfoods, into your regular diet. This article will explain how these superfoods can help with weight loss. 

DryFruits – An Overview

Due to their high concentration of nutrients, people often refer to dry fruits as ‘superfoods’. They provide ample carbohydrates, vitamins, minerals, fibre and proteins with just a few servings.

Unlike fresh fruit, dry fruit can preserve most of its nutritional value, making it an extremely beneficial snack. Additionally, since the water content has been removed, dry fruit is a much more compact form of food, allowing it to be stored and transported more easily.

Research shows that those who eat dry fruit weigh less and consume more nutrients than those who do not. That makes dry fruit an excellent weight-loss snack, offering several hidden benefits.

Dry Fruits for Weight Loss – How do they Help?


A recent study has revealed that dietary fibre keeps you feeling full for longer and discourages snacking between meals. That leads to a decrease in overall calorie consumption. It, in turn, is beneficial for weight loss.

But unfortunately, most people do not get enough fibre, which is vital for maintaining a healthy digestive system and controlling digestion and absorption. 

Consuming more fibre from fruit has been linked to a decreased risk of cardiovascular disease. Interestingly, dry fruit contains two to three times as much fibre as fresh fruit.


Polyphenols, which are potent antioxidants, are abundant in dry fruits. They can help reduce oxidative stress and inflammation. As a result, they potentially reduce the chances of developing chronic conditions like obesity, Type 2 Diabetes, high blood pressure, and heart disease.

Excessive inflammation and oxidative stress can cause fat cells (adipocytes) to expand and have an altered reaction to diet. It can also lead to insulin resistance in your cells, changing how your body processes sugar.

Consequently, inflammation and oxidative stress can contribute to obesity; however, one can combat this with antioxidants found in dry fruits.

Energy Boosters

Dry fruits are excellent if you need a quick energy boost but don’t want to eat much food. This is because their moisture content is dry up and the nutrients are condensed. So having a handful of dry fruits can give you the same energy as that of double its natural counterpart. 

Immunity Boosters

Dry fruits are rich in essential nutrients such as potassium, magnesium, calcium, zinc, phosphorus, and vitamins A, D, B6, K1, and E. These are important for immune system health.

In addition, the polyphenols present in these fruits provide anti-inflammatory properties and boost immunity. Furthermore, the antioxidant capabilities of several dry fruits help eliminate free radicals, reduce oxidative stress, and aid in weight loss.

List of Dry Fruit for Weight Loss

Including various dry fruits in one’s regular diet can be incredibly beneficial. Some fruits are exceptionally nutritious, while others stand out even more.

Here are some of the healthiest dry fruits to incorporate into your diet:


Research has found that almonds are a popular dry fruit that is very low in calories yet abundant in protein, healthy fats, and fibre.

High in fibre, almonds help keep the gut healthy and functioning correctly, aiding in weight loss by controlling bowel movements and providing constipation relief.

According to a study, eating a few soaked almonds every morning can significantly affect your health. That is because almonds help to lower the level of bad cholesterol in the blood, which is higher in people who are obese or overweight.

It can help maintain your body weight at an optimal level. Almonds can be consumed either raw or roasted for the best results.

The USDA data shows the nutritional value of one hundred grams of almonds.

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


Raisins are a tasty, low-fat dry fruit with a sweet aroma. They are rich in fibre, iron, copper, magnesium, potassium, antioxidants, selenium, zinc, and other essential nutrients. Hence, these nutritious snacks are incredibly low in calories but fill you up for hours.

A recent study has found that by eating raisins regularly, one can suppress their appetite and help to reduce abdominal fat.

Raisins can lower fat cells in the body and keep ghrelin, the hormone that activates hunger, at bay. They can be eaten as a snack or added to salads and curries.

As per  USDA, the nutritional value of one hundred grams of raisins is as follows.

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


If you’re looking to lose weight, pistachios may be one of the best dry fruits to snack on.

It is low in calories yet high in fibre, and the healthy fats in this dry fruit will help keep you full for an extended period. Eating it in small amounts can also and reduce the tendency to binge eat. 

One study found that those who ate a serving of pistachios daily had a lower body mass index and waist circumference than those who didn’t.

As per  USDA nutritional value of a pistachio per 100g are:

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


One study suggests that walnuts are a great source of healthy fats like omega-3 fatty acids.

These are beneficial for the body and can help boost metabolism. So eating walnuts can help reduce body fat and promote better heart health.

Walnuts are a great snack when you’re feeling hungry. Not only are they high in minerals, protein, and vitamins, but they are also known to help with weight loss.

In addition, eating soaked walnuts daily can increase the chemical serotonin level in the brain, which helps to reduce food cravings. All in all, walnuts are a nutritious and satisfying snack that can aid in weight loss.

As per USDA nutritional value of a pistachio per 100g are:-

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


With their pleasant sweet taste and high-fibre, low-fat content, dates can help control sweet cravings while also leaving you more satisfied.

Additionally, dates may help you to regulate cholesterol levels. Furthermore, they provide fibre, reduce appetite and increase stamina, allowing you to reach your desired weight.

As per USDA nutritional value of dates per 100g are:

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


Hazelnuts are an excellent snack for weight loss due to their high fibre and healthy fat content. Eating them can help you feel fuller for longer, making it easier to curb snacking and lose weight.

Additionally, hazelnuts are full of protein and fibre, creating a satisfying snack. They are also rich in antioxidants, which can boost metabolism.

As per USDA nutritional value of a hazelnut per 100g are:

  • Energy: 628 kcal
  • Protein: 15g
  • Fat: 60.8g
  • Carbohydrate: 16.7g
  • Fibre: 9.7g


Cashews are an excellent addition to any weight loss diet due to their high mineral concentration, particularly magnesium, essential for boosting metabolism.

Not only are they full of nutritious minerals, but they also have a delicious buttery flavour that is sure to satisfy your cravings. You can eat them roasted, raw, or as a garnish to other dishes. 

As per USDA nutritional value of a cashew per 100g are:

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

Read More: Cashew For Weightloss

Fig (Anjeer)

Anjeer contains a high level of fibre, which is ideal for weight loss as it aids digestion and helps you to feel fuller for longer, thus reducing your calorie intake.

A study found that consuming more dietary fibre can help with weight loss. It is likely due to feeling fuller for longer and consuming fewer calories.

The nutrients in anjeer can increase your metabolism. As dried figs are naturally sweet, they can be used as a substitute for sugar in desserts or simply enjoyed on their own. Consuming one or two figs per day can aid in weight loss significantly.

As per USDA nutritional value of a fig per 100g are:

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

The HealthifyMe Note

It is no secret that dry fruits are beneficial to your health. They offer a high protein and fibre content, which are essential for a healthy body. Furthermore, dry fruits benefit weight management by increasing the metabolic rate. As a healthy snack, they can enhance your metabolic rate for faster weight loss and can help you regulate your cravings. Nevertheless, it is essential to remember that to achieve successful weight loss, incorporate dry ruits in a balanced diet and a regular exercise plan.

Best Ways to Use Dry Fruits for Weight Loss

Incorporating dry fruit into your diet in a healthy way can be easy with a few tips in mind. 

  • When choosing dry fruit, choose nutrient-rich options such as raisins, dates, apricots, and prunes. 
  • Be mindful of portion sizes, aiming for a quarter cup (30g) of dry fruit per serving. 
  • Look for options that are unsweetened or have minimal added sugars, less processing, and no preservatives or additives. 
  • To make dry fruit a part of a balanced meal, try using it to top oatmeal, yoghurt or a trail mix.

With these tips in mind, eating dry fruit can be a nutritious and convenient way to add more nutrients to your diet and support weight loss.


Dry fruits are packed with minerals such as potassium, magnesium, dietary fibre, and phenolic compounds, making them a great source of nutrition.

In addition, eating dry fruits can provide you with many health benefits, such as improved gut and intestinal health, better cardiovascular health, weight loss, increased satiety, and even protection against certain types of cancer. 

If you’re struggling to lose weight, don’t worry – you can get back on track with simple steps like following a customised diet plan.

A HealthifyMe nutritionist can help you make the perfect plan to reach your health goals. Remember the saying, “The first step is the hardest”. So take that first step today and start your journey towards weight loss success!

Frequently Asked Questions (FAQs)

Q. Is eating dry fruits good for weight loss?

A. Dry fruits can be beneficial for weight loss due to their high protein and fibre content, which can help you to feel satiated while consuming fewer calories. Additionally, they are an excellent source of vitamins, minerals, and plant compounds that can improve your overall health.

Q. Is Kaju good for losing weight?

A. Yes, kaju or cashew, which contains magnesium and proteins, is beneficial for weight loss due to magnesium’s role in fat and carbohydrate metabolism. It also contains proteins, helping with hunger management. Therefore, cashews can help with weight loss.

Q. How many dry fruits should I eat a day to lose weight?

A. To gain the best health benefits from dry fruits, it is recommended to have 25-30g a day. Eating a moderate amount of these fruits will give your body the necessary nutrients.

Q. Is Kishmish good for weight loss?

A. If you’re looking for a way to satisfy your sweet tooth without adding extra calories, raisins are an excellent option. They are high in fibre, which helps you feel full for a more extended period with only a small serving. Furthermore, they can also help control blood sugar levels and reduce cravings, making them an excellent choice for those trying to lose weight.

Q. Is Pista good for weight loss?

A. Eating pistachios can benefit your health as they contain healthy fats, fibre, protein, antioxidants, and minerals like vitamin B6 and thiamine. In addition, regular consumption of pistachios may lead to weight loss, lower cholesterol and blood sugar levels, and improved gut, eye, and blood vessel health.

Q. How many walnuts a day for weight loss?

A. Incorporating at least four walnuts into your daily diet can help treat cancer, obesity, and diabetes. In addition, it helps manage and regulate weight, cognitive and reproductive health, and many other lifestyle issues. Walnuts are a nutritional powerhouse, providing numerous health benefits.

Q. How many almonds per day?

A. One can eat 6-8 almonds per day as part of a weight loss routine as they are high in protein and fibre and low in carbs. These nutrients are beneficial for appetite suppression, as they help keep you feeling fuller for longer.

The Supporting Reference 

1. Keast DR, O’Neil CE, Jones JM. Dried fruit consumption is associated with improved diet quality and reduced obesity in US adults: National Health and Nutrition Examination Survey, 1999-2004. Nutr Res. 2011 Jun;31(6):460-7. doi: 10.1016/j.nutres.2011.05.009. PMID: 21745628.

2. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.

3. Richardson, David & Astrup, Arne & Cocaul, Arnaud & Ellis, Peter. (2009). The nutritional and health benefits of almonds: a healthy food choice. Food Science & Technology Bulletin: Functional Foods. 6. 41-50. 10.1616/1476-2137.15765.

4. Jung H, Chen CO, Blumberg JB, Kwak HK. The effect of almonds on vitamin E status and cardiovascular risk factors in Korean adults: a randomised clinical trial. Eur J Nutr. 2018 Sep;57(6):2069-2079. doi: 10.1007/s00394-017-1480-5. Epub 2017 Jul 10. PMID: 28695324; PMCID: PMC6105263.

5. Olmo-Cunillera, Alexandra & Escobar-Avello, Danilo & Pérez, Andy & Marhuenda-Muñoz, María & Lamuela-Raventós, Rosa M & Vallverdú-Queralt, Anna. (2019). Is Eating Raisins Healthy?. Nutrients. 12. 10.3390/nu12010054.

6. Rock CL, Zunshine E, Nguyen HT, Perez AO, Zoumas C, Pakiz B, White MM. Effects of Pistachio Consumption in a Behavioural Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. Nutrients. 2020 Jul 20;12(7):2155. doi: 10.3390/nu12072155. PMID: 32698457; PMCID: PMC7400898.

7. Blondeau N, Lipsky RH, Bourourou M, Duncan MW, Gorelick PB, Marini AM. Alpha-linolenic acid: an omega-3 fatty acid with neuroprotective properties-ready for use in the stroke clinic. Biomed Res Int. 2015;2015:519830. doi: 10.1155/2015/519830. Epub 2015 Feb 19. PMID: 25789320; PMCID: PMC4350958.

8. Clark MJ, Slavin JL. The effect of fibre on satiety and food intake: a systematic review. J Am Coll Nutr. 2013;32(3):200-11. doi: 10.1080/07315724.2013.791194. PMID: 23885994.

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