Which Dry Fruit is Best for Weight Loss

Medically Reviewed by Dr. Rajeshwari Panda
Written by Shivani Arora, last updated on 6 September 2023
Which Dry Fruit is Best for Weight Loss

Are you on a weight loss regime? "Which dry fruit is best for weight loss" can be a question that may often cross your mind when looking to lose weight naturally. Some may be good, but some may do more harm than good.

These little powerhouses of nature are filled with nutrition This blog talks about which dry fruit is good for weight loss, ways to eat, limitations, and risks of overconsumption.

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What is a Dry Fruit?

So, the first question is, what exactly is a dry fruit? A dry fruit or dried fruit often refers to fruits that have been sundried or dehydrated using machines.

Meanwhile, in India, dry fruit is a term that is used for nuts as well. So, we will talk about both kinds of dry fruits: dried fruits and nuts in this blog.

Some of the most commonly consumed dry fruits in India are almonds, cashews, raisins, figs, etc. Not just dry fruits are delicious to taste, they are also filled with nutrition.

You must be wondering - “Aren’t dry fruits for weight loss contradictory?” Maybe or maybe not! Let’s find out which dry fruit is good for weight loss!

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Benefits of Dry Fruits for Weight Loss

Dry fruits may play a role in weight loss when consumed as part of a balanced diet. Being a good source of multi nutrients, dry fruits have multiple health benefits.

Here are a few potential reasons that answer the question, “Are dry fruits good for weight loss” as a Yes!:

  1. High Fibre Content: The fiber in dry fruits may help your stomach feel full and satiated, which can help reduce cravings and prevent overeating. This may help people who are trying to lose weight.

  2. Antioxidant Rich: Dry fruits, such as almonds and walnuts, are generally high in antioxidants, which may reduce inflammation and the risk of developing chronic ailments such as obesity and other complications of high body weight.

  3. Calorie and Fat Burning: Studies suggest that when dry fruits are included in a weight loss diet, they may aid in lowering body weight and fat. This eventually leads to effective weight loss.

  4. Reduces Further Weight Gain: As per research, apart from promoting weight loss, dry fruits may reduce or restrict further body weight gain.

  5. Replacement for Sugary Snacks: Instead of consuming unhealthy and sugary snacks such as cookies, cakes, etc., dry fruits can be a healthier alternative.Benefits of Dry Fruits for Weight Loss

Role of Dry Fruits in Weight Loss

Dry fruits are a rich source of healthy nutrients that can aid your body in proper functioning. They may play a significant role in losing weight. Here are ten dry fruits that may answer your question - which dry fruit is best for weight loss:

  1. Promote Stomach Fullness: Dry fruits being a rich source of protein and fiber keep you from binge-eating by keeping you fuller for longer. Your body needs time to digest protein and fiber, which helps reduce your hunger pangs.

  2. Increase Metabolism: Studies suggest that dry fruit consumption can boost metabolism. This helps burn fat faster and reduce weight.

  3. Reduces Fat Accumulation: Dry fruits are generally high in unsaturated fats, which are considered healthy. They help prevent the accumulation of fat in the body.

Best Dry Fruits for Weight Loss

Dry fruits are high in fibre and healthy fats, they can help promote weight loss with many benefits. Here are ten dry fruits that may answer your question - which dry fruit is best for weight loss:

  1. Almonds: A great source of protein and healthy fat content, almonds are dry fruits which help in overall body weight and fat loss by boosting your metabolism which promotes weight loss.
    Nutrition per 100 g

    1. Calories: 579 kcal

    2. Carbohydrates: 21.6 g

    3. Protein: 21.2 g

    4. Fibre: 12.5 g

    5. Sugars: 4.35 g

    6. Fats: 49.9 g

  2. Walnuts: This dry fruit can help in weight loss by increasing the feeling of fullness and satiation and reducing food intake.
    Nutrition per 100 g

    1. Calories: 654 kcal

    2. Carbohydrates: 13.7 g

    3. Protein: 15.2 g

    4. Fibre: 6.7 g

    5. Sugars: 2.61 g

    6. Fats: 65.2 g

  3. Pistachios: Another dry fruit good for weight loss is the pistachio. Due to their high fibre and protein content, pistachios may aid by keeping you fuller for longer.

    Studies suggest that pistachios when eaten regularly, can help obese/overweight individuals lose a significant amount of body weight.
    Nutrition per 100 g

    1. Calories: 560 kcal

    2. Carbohydrates: 27.2 g

    3. Protein: 20.2 g

    4. Fibre: 10.6 g

    5. Sugars: 7.66 g

    6. Fats: 45.3 g

  4. Dates: Regular consumption of dates has shown no significant changes in body weight. As per research, neither did the body weight increase nor did it reduce.
    Nutrition per 100 g

    1. Calories: 282 kcal

    2. Carbohydrates: 75 g

    3. Protein: 2.45 g

    4. Fibre: 8 g

    5. Sugars: 63.4 g

    6. Fats: 0.39 g

  5. Raisins: Studies have shown that consumption of raisins may show a significant reduction in body weight. It also reduces the risk of becoming overweight or obese.
    Nutrition per 100 g

    1. Calories: 301 kcal

    2. Carbohydrates: 80 g

    3. Protein: 3.28 g

    4. Fibre: 3.3 g

    5. Sugars: 65.7 g

    6. Fats: 0.2 g

  6. Makhana: A rich source of protein and fibre, makhana may be a good snack to aid in weight loss and fat reduction. This works by reducing your appetite and regular hunger cravings.
    Nutrition per 100 g

    1. Calories: 192 kcal

    2. Carbohydrates: 40 g

    3. Protein: 8 g

    4. Fibre: 3.3 g

    Best Dry Fruits for Weight Loss

How to Eat Dry Fruits for Weight Loss?

Dry fruits can be of several types. The following table covers different types of dry fruits, along with their recommended serving sizes, the best time to eat, and methods of consumption for weight loss:

Note: It's important to remember that this information is suggested as a general guideline. The appropriate amount of dry fruits will depend on individual needs and goals.

Dry fruits alone cannot aid in weight loss, without any sustainable lifestyle changes such as regular exercise and dietary changes. Consult a dietician to get the best advice.

Dry Fruits to Avoid while Losing Weight

While most dry fruits for weight loss are effective, some types may be higher in calories and sugar and, therefore, should be consumed in moderation or avoided altogether if weight loss is a primary goal.

Here are a few dry fruits that you should be mindful of consuming when following a weight-loss diet:

  1. Dried Apricots: With about 53% of natural sugar content, dried apricots are a massive source of fructose. High consumption of fructose is often linked with a risk of weight gain and other health conditions.

  2. Cashews: The high fat and calorie content in cashew nuts is concerning when trying to lose weight.

  3. Dried Figs: As per studies on dried figs, they may cause a small but significant gain in body weight.

Tips to Remember - Dry Fruits for Weight Loss

Weight loss is a complex process and can be influenced by many factors, including your overall diet, physical activity level, and genetics. Considering the big picture, making lifestyle changes to support long-term weight management is essential.

Here are some things to keep in mind while having weight loss dry fruits:

  1. Portion Sizes: Pay attention to serving sizes and balance your intake of dry fruits with other foods. Dry fruits are also high in calories and carbs and can contribute to weight gain if consumed in excess.

  2. Avoid Candied Varieties: Many dried fruits are available in the form of candies that are sweetened with added sugars.
    This can add to the calorie and sugar content. Therefore, it's important to choose unsweetened varieties or to pay attention to the added sugars listed on the label.

  3. Avoid Frying: Frying or saute-ing dry fruits in oil, ghee or butter may add up to the existing fat and carbohydrate levels in them. It is best to avoid dry fruits that have been fried or tossed in oils.

  4. Maintain a Balanced Diet: Dry fruits for fat loss should be consumed as part of a balanced diet that includes a variety of nutrient-dense foods.

    They should not be used as a replacement for other, more nutrient-dense foods.

  5. Consider the Potential Benefits: Different dry fruits for weight loss have different nutritional profiles and potential health benefits. So it is essential to determine which dry fruit is best for weight loss for you.

    Remember, adding dry fruits to your diet and making gradual, sustainable lifestyle changes is the key to successful weight loss.


Which dry fruit is best for weight loss, is the much asked question when attempting to lose weight. We hope the blog covered all your questions related to dry fruits for weight loss including the best time to consume and portion sizes.

If you have concerns about your diet or weight, it's always a good idea to consult a healthcare professional. You can contact the experts at HexaHealth for tips on weight management. They will guide you through the best treatment options available for weight loss!

Suggested Reads

Diet Chart for Weight Loss
Fruits for Weight Loss
7 day Diet Plan for weight loss
Fibre- Rich Foods for Weight Loss

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Frequently Asked Questions

Which dry fruit is best for weight loss?

Some dry fruits best for weight loss include almonds, walnuts, pistachios, and peanuts. These dry fruits are high in protein and fibre, which can help you feel full and satisfied and may also boost your metabolism.

Which dry fruit is good for weight loss?

Almonds, walnuts, pistachios, peanuts, and pumpkin seeds are dry fruits that are good for weight loss as they are high in protein and fibre

Are dry fruits good for weight loss?

Eating dry fruits in moderation can be part of a weight-loss diet as long as they are consumed as part of a calorie-controlled diet and paired with regular physical activity.

How much dry fruit should I eat daily to lose weight?

Limiting your daily intake of dry fruits to a small handful is recommended, as they are high in calories and should be consumed in moderation.

Which dry fruit should we eat daily?

It's important to have a variety of nutrient-dense foods in your diet, including a variety of dry fruits, in order to ensure that you are getting all the necessary nutrients.

Some examples may include Almonds, Walnuts, Pistachios, Cranberries etc. 

Are dates good for weight loss?

Dates are high in natural sugar, so it is essential to eat them in moderation.

They can be a good source of potassium, fibre, and antioxidants but should be paired with a calorie-controlled diet and regular physical activity to support weight loss.

Do dry fruits help in weight loss?

Eating dry fruits as part of a calorie-controlled diet and regular physical activity may aid weight loss.

Is Cashew or Kaju good for losing weight?

Cashews or Kajus are high in calories, therefore not recommended if you are trying to lose weight. 

How many almonds should we eat in a day for weight loss?

When it comes to consuming almonds for weight loss, it's important to consume them in moderate amounts.

A serving size of almonds for weight loss is generally considered to be about 1-2 ounces, or about a small handful.

This serving size contains approximately 160-170 calories and 14-16 grams of fat, so it's important to factor that into your daily calorie and fat intake.

What tips to keep in mind when having dry fruits for fat loss?

There are general things that one should keep in mind when having dry fruits for fat loss.

These include, always eating them in moderation as part of a calorie-controlled diet and regular physical activity.

Pair them with lean protein and whole-grain carbs for a balanced meal, and eat a variety of dry fruits, not just one type.

What nuts should I avoid for weight loss?

Nuts high in unhealthy fats, such as macadamia nuts and pecans, should be avoided for weight loss.

Choosing nuts high in healthy fats, protein, and fibre, such as almonds and walnuts is important.


All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.

  1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients [Internet]. 2020 Oct 21;12(10):3209.link
  2. Hernández-Alonso P, Camacho-Barcia L, Bulló M, Salas-Salvadó J. Nuts and Dried Fruits: An Update of Their Beneficial Effects on Type 2 Diabetes. Nutrients. 2017 Jun 28;9(7):673.link
  3. Dreher ML. A Comprehensive Review of Almond Clinical Trials on Weight Measures, Metabolic Health Biomarkers and Outcomes, and the Gut Microbiota. Nutrients. 2021 Jun 8;13(6):1968.link
  4. Rock CL, Flatt SW, Barkai HS, Pakiz B, Heath DD. Walnut consumption in a weight reduction intervention: effects on body weight, biological measures, blood pressure and satiety. Nutrition Journal. 2017 Dec;16(1).link
  5. Rock CL, Zunshine E, Nguyen HT, Perez AO, Zoumas C, Pakiz B, et al. Effects of Pistachio Consumption in a Behavioral Weight Loss Intervention on Weight Change, Cardiometabolic Factors, and Dietary Intake. Nutrients. 2020 Jul 20;12(7):2155.link
  6. Alalwan TA, Perna S, Mandeel QA, Abdulhadi A, Alsayyad AS, D’Antona G, et al. Effects of Daily Low-Dose Date Consumption on Glycemic Control, Lipid Profile, and Quality of Life in Adults with Pre- and Type 2 Diabetes: A Randomized Controlled Trial. Nutrients [Internet]. 2020 Jan 15;12(1). link
  7. Alasalvar C, Chang SK, Kris-Etherton PM, Sullivan VK, Petersen KS, Guasch-Ferré M, et al. Dried Fruits: Bioactives, Effects on Gut Microbiota, and Possible Health Benefits-An Update. Nutrients [Internet]. 2023 Mar 26 [cited 2023 May 7];15(7):1611. link
  8. Darvish Damavandi R, Mousavi SN, Shidfar F, Mohammadi V, Rajab A, Hosseini S, et al. Effects of Daily Consumption of Cashews on Oxidative Stress and Atherogenic Indices in Patients with Type 2 Diabetes: A Randomized, Controlled-Feeding Trial. International Journal of Endocrinology and Metabolism [Inlink
  9. Peterson JM, Montgomery S, Haddad E, Kearney L, Tonstad S. Effect of Consumption of Dried California Mission Figs on Lipid Concentrations. 2011 Jan 1 [cited 2023 Jul 22];58(3):232–8. link
  10. 6 Impressive Benefits of Makhana (Lotus Seeds) [Internet]. Healthline. 2021 [cited 2023 Jul 21].link
  11. Dried Fruit: Good or Bad? [Internet]. Healthline. 2017. link

Updated on : 6 September 2023


Dr. Rajeshwari Panda

Dr. Rajeshwari Panda

MSc Clinical Nutrition and Dietetics, Certified National Diabetic Educator

6 Years Experience

Dr Rajeshwari Panda is a well-known Dietitian currently associated with SRV Hospital, Chembur. She has 6 years of experience in nutrition and dietetics and worked as an expert dietitian in different cities in India. She has worked i...View More


Shivani Arora

Shivani Arora

BA Journalism and Mass Communication

2 Years Experience

She is an accomplished new-age professional who has interviewed prominent personalities such as Bhaichung Bhutia, G. Sathiyan, Shashi Tharoor, etc. A content writer interested in health communication, graphic desi...View More

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