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Most dry fruits are tasty and delicious adding to that they are rich in minerals, proteins, fiber, and vitamins. Consumption of dry fruits enhances stamina and energy level which is a necessity in freezing temperatures of winter. They are also enriched with fiber which means better digestion and overall health.


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Why dry fruits are classified as “SuperFood”

  • Nutritional value

Dry fruits carry the highest nutritional value when compared with other foods. Small portions of this superfood can provide you abundant nutrients like proteins, minerals, and vitamins. The most amazing thing about them they easily digest due to fiber quantity in them.

  • Enhanced Immunity 

The special characteristic of dry fruits enhances immunity and it may provide relief from some ailment of a disease. They reduce blood pressure, sugar, and cholesterol level. Due to these unbelievable health benefits, nutritionists termed dry fruits as a superfood. 

  • Antioxidant 

Most dry fruits have antioxidant characteristics. Some dry fruits are believed to have unique properties like that they prevent aging, sharpen the intellect, and much more.

Famous Dry Fruits

There are some famous Dry fruits and their nutrients Quantity is described below:



Almonds are edible seeds and native to southwestern Asia. Almonds are used to make marzipan, a sweet paste made in Europe. Almonds have 22%carbohydrates, 4% water, 50% fat, and 21% protein. It’s nutritionally dense food.

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Dates are the fruit of the tree, it is grown in many tropical regions. Wrinkled skin dates indicate dry dates and smooth skin indicates fresh dates. Dates have a sweet flavor with important nutrients, It has 277 calories, 75 grams of carbs, 7 grams of fiber, and protein of 2 grams.

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Barry is a pulpy, small and nutritionally riched food used in jams, desserts, and preservatives. They are tropically high in Vitamin C, Fiber, and Antioxidant Polyphones. Berries also improve heart health by lowering cholesterol and decrease the risk of a heart attack.

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Anjeer is a delicious dry fruit that belongs to the Mulberry family. It is soft, juicy, and has crunchy seeds inside. It is commonly grown in Asian countries and Middle Eastern countries. It generally grows in rocky, dry, and wild areas. Dried Anjeer has more nutrients than fresh Anjeer.

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Aam Papad

Aam Papad is a delicious Indian fruit made with mango pulp. Ingredients used are mango pulp, sugar, and a pinch of salt. Mango pulp is taken out of mangoes, and it is blended with sugar and salt. For spicy Aam Papad, Black salt is added to it.

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Raisins are dried grapes produced in many areas of the world. It may be used in baking, cooking, and brewing. It has many nutrients like sugars, dietary fiber, fat, protein, and lots of vitamins, minerals, and fluoride. It is globally produced commercially by drying grapes.

© Provided by Sayna Safir


Walnuts are rich in fiber, fats, vitamins, and minerals. Walnuts are single-seeded, round stone-like fruit. It’s a seed of drupaceous or drupe nut. Walnuts are rich in antioxidants, omega-3s, decrease inflammation, healthy gut, and reduce cancer risk. Walnuts have many variations of it.

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Apricots are originally cultivated in China. It has nutrients like Vitamin A, Vitamin B6, B5, Vitamin C, E, and K; also it is rich in calcium, magnesium, manganese, phosphorus, potassium, sodium, iron, and zinc. Dried apricot is a delicious type of traditional dried fruit largely produced in Turkey. Apricot contains chlorogenic acid, catechins, polyphenols, and provitamins.

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Peach is juicy, soft, and fleshy stone fruit produced in a peach tree. Peach is rich in protein, fat, cholesterol, sodium, carbohydrate, sugar, fiber, calcium, iron, phosphorus, potassium, and magnesium. Peach fruits are dried to get a taste and to make them delicious.

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Prune is a dried plum fruit. It is rich in nutrients like 31% water, 64% carbohydrates, Vitamin B, and dietary minerals. When the fruit matures, it has a deep purple color. Prune juice is freshly made with prunes. It helps in digestion and controls urges.

© Provided by NDTV


Blackberry has a tart and sweet flavor. Dried blackberries are rich in vitamins, antioxidants, and fiber. It’s a delicious chewy snack. Blackberry is rich in Vitamin A, C, E, and K, Calcium, Magnesium, Sodium, and Zinc. Mexico produces blackberries more and exports.

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Pistachio is a unique, sweet flavor dry fruit. It’s a delicious fruit rich in oleic acid and antioxidants, carotenes, vitamin E, copper, manganese, potassium, calcium, magnesium, iron, selenium, zinc, and polyphenolic antioxidant. Pistachio is food for the heart, has anti-inflammation properties, prevents diabetes, hemoglobin, and blood circulations.

© Provided by iStockphoto


Hazelnuts are used to make praline and are used in combination with chocolate products like Nutella and Frangelico. Hazelnuts are rich in monounsaturated fat, vitamin E, protein, manganese, and other nutrients. It is cultivated annually during mid-autumn.

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Pine Nuts are dried to eat. It is rich in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Pine nuts are added to meat, salads, fish, and vegetable dishes. The shell of pine nuts is removed from it before eating the nut.

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Cantaloupe is also known as muskmelon, rockmelon, or sweet melon. Cantaloupe is rich in protein, fat, vitamin A, vitamin C, and other nutrients. Cantaloupe is dried to eat as a dry fruit or else it can also be eaten as fresh fruit or salad or as dessert.

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Saffron is a flower of Crocus Sativus. It is used as a spice. It has various nutrients like Vitamin A, Thiamine B1, Riboflavin B2, Niacin B3, Vitamin B6, Folate B9, Vitamin C, Vitamin D, Vitamin D, and Vitamin D1. It also has various minerals like calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

© Provided by East Fruit


Cashew nuts are rich in zinc, copper, iron, magnesium, and phosphorus. It’s a tropical evergreen tree that produces the cashew apple and cashew seed. Cashew nuts are processed into cashew butter or cashew cheese.

© Provided by ACI Nuts