Dry Fruits

🥜 Dry Fruits & Their Health Benefits: Nature’s Power-Packed Superfoods

Boost your immunity, energy, and nutrition with a daily dose of dry fruits.

Dry fruits have been used in traditional diets across the world for centuries — and for good reason. They’re nutrient-dense, easy to store, and full of health benefits. Whether eaten as snacks, in smoothies, or added to desserts, these little wonders pack a punch!

Let’s explore the top dry fruits, their health benefits, and nutritional value per 100g.

🟤 1. Almonds (Badam)

Nutritional Value (per 100g):

• Calories: 576
• Protein: 21g
• Healthy Fats: 49g
• Vitamin E: 25mg (170% RDI)
• Magnesium: 270mg

Benefits:

• Boosts brain function & memory
• Supports heart health
• Rich in antioxidants
• Helps control blood sugar levels

🟠 2. Cashews (Kaju)

Nutritional Value (per 100g):

• Calories: 553
• Protein: 18g
• Healthy Fats: 44g
• Magnesium: 292mg
• Iron: 6.7mg

Benefits:

• Strengthens bones and teeth
• Promotes healthy skin and hair
• Boosts energy levels
• Rich in copper and magnesium

🔵 3. Walnuts (Akhrot)

Nutritional Value (per 100g):

• Calories: 654
• Protein: 15g
• Omega-3 Fatty Acids: 9g
• Vitamin B6: 0.54mg
• Magnesium: 158mg

Benefits:

• Enhances brain health
• Reduces inflammation
• Supports heart health
• Helps with weight management

🟢 4. Pistachios (Pista)

Nutritional Value (per 100g):

• Calories: 562
• Protein: 20g
• Fiber: 10g
• Vitamin B6: 1.7mg
• Potassium: 1025mg

Benefits:

• Aids digestion with high fiber
• Helps in lowering bad cholesterol
• Keeps skin glowing
• Great source of plant-based protein

🟣 5. Raisins (Kishmish)

Nutritional Value (per 100g):

• Calories: 299
• Natural Sugars: 59g
• Iron: 1.9mg
• Calcium: 50mg
• Fiber: 3.7g

Benefits:

• Natural energy booster
• Helps with digestion
• Improves bone health
• Good for anemia (rich in iron)

🟤 6. Dates (Khajoor)

Nutritional Value (per 100g):

• Calories: 277
• Natural Sugars: 63g
• Potassium: 656mg
• Magnesium: 54mg
• Iron: 0.9mg

Benefits:

• Excellent source of natural energy
• Promotes healthy digestion
• Strengthens bones
• Natural sweetener substitute

🟠 7. Figs (Anjeer)

Nutritional Value (per 100g):

• Calories: 249
• Fiber: 9.8g
• Calcium: 162mg
• Potassium: 680mg
• Iron: 2.0mg

Benefits:

• Helps regulate blood sugar
• Improves bone density
• Supports weight management
• Rich in fiber and minerals

✅ Final Thoughts

Dry fruits are more than just snacks — they are compact sources of energy, vitamins, minerals, and antioxidants. A handful a day can help you build immunity, boost mental performance, and even support weight control (when eaten in moderation).

🛒 Looking to buy premium dry fruits?

We offer handpicked, organic-grade dry fruits — perfect for healthy snacking, gifting, or festive occasions.
👉 [Shop Dry Fruits Now]