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It is a common misconception among people that eating dry fruits leads to weight gain. However, that is not true as eating dry fruits is actually known to aid weight loss. While following the crazy fad diets, the importance of this superfood is often overlooked. 

So, if you love dry fruits and are looking to lose some weight, we have good news for you. Your favorite food can actually help you achieve your dream of getting a smaller number on the weighing scale. Wondering how? Then, keep reading on as we tell you how you can use dry fruits for weight loss.

Why nuts and dry fruits for weight loss?

You might find yourself asking this question, ‘But why only this particular food for weight loss when there are actually several other weight-loss friendly foods available in the market?’ Well, the answer to this is quite simple.

Along with helping you shed those extra kilos, dry fruits and nuts have a lot more to offer. They are a powerhouse of nutrients, giving you a boost of health. Eating them can also fulfill your daily requirement of certain nutrients.

Being nutrient-dense, dried fruits and nuts are regarded as superfoods. This quality of them also makes them perfect to be eaten as snacks. Moreover, since dry fruits are filling in nature, your snack cannot get any better than this.

Eating these superfoods daily also has overall benefits for your health, immunity, brain, heart, hair, skin, and a lot more. However, in this article, we will discuss the ‘weight loss’ aspect of dry fruits in detail.

Best Nuts and Dry Fruits for Weight Loss

  1. Almonds

If we talk about the calories in dry fruits, almonds are actually very low in calories. In fact, there are only about 8 to 10 calories per almond.

Despite being low in calories, almonds are actually quite satiating. It means that, even if you eat a few almonds, you will feel fuller for longer. Moreover, almonds are also full of the goodness of vitamin E, healthy fats, proteins as well as antioxidants. 

With almonds, you don’t just get a dose of nutrition but you feel satiated by consuming just a few calories. This, in turn, curbs your appetite and reduces your cravings for junk or sugary foods. 

This makes almonds excellent to be eaten at your snack time. You can also add a few almonds to your breakfast to stay full until your next meal and remain energized.

  1. Pistachios

The fiber content in pistachios is what makes them a weight-loss food. Hence, eating them doesn’t just give you a feeling of satiety but also boosts metabolism and is good for your digestion.

Pistachios are also a good source of protein, which is yet another weight loss promoting nutrient. These nuts are also rich in healthy fats that are known to prevent weight gain. Since pistachios are also low in calories, they are a win-win when it comes to weight loss.

All in all, if you are trying to lose weight, you absolutely must not miss out on these nuts. Also, pistachios being extremely delicious is just an added benefit!

For weight loss, you can either have them as snacks, with breakfast or just garnish a few on your everyday recipes.

  1. Walnuts

The next on our list of dry fruits for weight loss is walnuts. Walnuts aren’t just one of the healthiest of foods but also one of the best that you can have for weight loss. 

They are an extremely rich source of omega 3 fatty acids and ALA (alpha-linolenic acid) that are known to burn fat quickly. Eating walnuts is also known to regulate your appetite by keeping food cravings at bay.

Several studies as well as researches have been conducted to find the effect of walnuts on weight loss. It has been found out that walnuts contain compounds that are known to promote the feeling of satiety and prevent you from munching on those unnecessary foods. 

All in all, walnuts are a must for your weight loss diet.

  1. Cashews

One of the most essential nutrients responsible for a speedy metabolism is magnesium. And the best part is that cashew nuts are quite rich in this mineral. 

So, when we talk about the best dry fruits for weight loss, cashews top the list too. With that delicious buttery taste, cashews are one of the best foods that you can include in your weight loss diet. 

Like most nuts and dry fruits, these too are known to keep you fuller for longer and thus, suppress your appetite. 

Eat them roasted, raw, garnish on other dishes or make a trial mix with other dry fruits but definitely don’t miss out on cashews if you wish to shed some extra kilos or maintain your weight.

  1. Dried Figs

If you are looking for the best dried fruit for weight loss then it has to be dried fig or anjeer. 

Anjeer has high fiber content, making it an excellent aid in your weight loss journey. The fiber in these dry fruits helps better your digestion along with keeping you fuller for longer and controlling your overall calorie intake.

The nutrients present in anjeer are also known to promote your metabolic rate. Also, the presence of omega 3 fatty acids in dried figs is known to burn more calories when you exercise. Eating anjeer is also known to cut down your abdominal fat.

Being naturally sweet, dried figs are great to be eaten as desserts to satisfy those sweet cravings or can also be used as a substitute for sugar. One or two of these daily can go a long way in supporting weight loss.

  1. Raisins

Raisins are cheap, easily available, versatile and delicious. Raisins are also the best dried fruit for weight loss.

Eating raisins is known to speed up digestion, enhance metabolism and also reduce cravings significantly. 

Being naturally sweet, this dry fruit is also excellent for giving in to your sugar cravings. Eat them as a dessert or garnish over other recipes, adding a few raisins to your daily diet can help you with weight loss.

  1. Dried Apricots

The next on our list of dry fruits for weight loss is dried apricots. If we talk about the calories in dry fruits for this particular one, dried apricots are actually very low on calories. There are only about 200 calories in 100 grams of apricots.

This dry fruit is also known to keep your stomach full for longer periods of time and hence, reducing your calorie intake overall. This is because dried apricots have a high fiber content. 

Moreover, dried apricots are also known to aid digestive health and keep digestion related disorders at bay. 

Dried apricots too, make for great desserts or even as snacks.

  1. Prunes

If you are still wondering about the best dry fruits for weight loss then let’s talk about prunes. These also make an excellent addition to your weight loss diet.

Prunes or dried plums are also an excellent source of dietary fiber, making them a great fit for weight loss. Eating them helps our body get rid of waste and toxins better, thus promoting weight loss. They are also known to improve your digestion. 

Prunes also help control your appetite by warding off unnecessary cravings. They are also extremely delicious as well as nutritious. All in all, prunes are the best-dried fruit for weight loss.

Best Way to Consume Dry Fruits for Weight Loss

There are no limitations to how you can add dried fruits and nuts to your diet. Here are a few ways you can include them in your daily diet.

  • Have a handful of mixed dry fruits and nuts daily either along with your breakfast or as snacks. For the purpose of weight loss, it is best to have them as snacks. You can either roast them or have them raw.
  • If you do not wish to have them raw, include these super-foods in recipes like salads, soups, desserts, smoothies, protein bars etc.
  • Eating dry fruits as desserts has two benefits. Your sugar cravings are reduced and you also get to eat a healthy dessert.

Here, we talked about the 8 best nuts and dry fruits for weight loss. We also discussed how they help with weight loss along with the calories in dry fruits. Adding these in moderation to your daily diet can help you shed those extra kilos. 


It is no wonder that dry fruits are excellent for your overall health and also go a long way when it comes to weight loss. However, you also need to remember that along with eating dried fruits, you need to take care of your overall diet and have an exercise regimen for weight loss.

So, if you haven’t already, get your hands on high quality dry fruits and begin your weight loss journey!

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