Dry fruits are often celebrated as nature’s nutrient-packed snacks, but their calorie content can vary dramatically. While some are energy-dense and best enjoyed in moderation, others are lighter and safe for daily intake. Understanding dry fruit calories helps you make smarter choices, whether your goal is weight management, steady energy, or simply adding wholesome variety to your diet.
Dry fruits calorie chart: per 100 g and typical portion size
Use this quick reference to compare calories in dry fruits and plan portions. A practical daily portion for most people is 20–30 g of nuts or 30–40 g of dried fruit, depending on your energy needs.
| Dry fruit | Calories (per 100 g) | Typical portion | Dry fruits portion size calories |
|---|---|---|---|
| Almonds | ~579 kcal | 30 g (about 20–24 pieces) | ~174 kcal |
| Cashews | ~553 kcal | 30 g (about 16–18 pieces) | ~166 kcal |
| Walnuts | ~654 kcal | 30 g (about 7–9 halves) | ~196 kcal |
| Pistachios | ~562 kcal | 30 g (about 40–45 kernels) | ~169 kcal |
| Hazelnuts | ~628 kcal | 30 g | ~188 kcal |
| Pecans | ~691 kcal | 30 g | ~207 kcal |
| Macadamia | ~718 kcal | 30 g | ~215 kcal |
| Raisins | ~299 kcal | 30 g (about 2 tbsp) | ~90 kcal |
| Dates (dried) | ~277 kcal | 2–3 medium dates (~30 g) | ~80–90 kcal |
| Dried apricots | ~241 kcal | 4–5 halves (~30 g) | ~70–75 kcal |
| Dried figs | ~249 kcal | 2 medium figs (~30 g) | ~75 kcal |
| Prunes (dried plums) | ~240 kcal | 3–4 pieces (~30 g) | ~70–75 kcal |
Tip: Weigh your portion once. After that, you can eyeball the quantity using number of pieces or tablespoons.
Which dry fruits are high in calories?
High calorie dry fruits are typically nuts with higher fat content: macadamia, pecans, walnuts, hazelnuts, pistachios, cashews, and almonds. They’re calorie-dense yet nutrient-rich, making them ideal for steady energy, satiety, and heart-healthy fats when portions are controlled.
- Energy-dense choices: Macadamia, pecans, walnuts
- Balanced options: Almonds, pistachios, cashews (good mix of protein, fiber, fats)
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Portion control matters: Keep nuts to ~20–30 g a day unless you need higher energy intake
Which dry fruits are safe to eat daily?
Most dry fruits are safe for daily consumption with mindful portions. If your goal is weight maintenance or loss, prioritize fiber-rich, lower-calorie dried fruits and moderate nuts.
- Consistent daily picks: Almonds, pistachios, walnuts (20–30 g)
- Lower-calorie dried fruits: Apricots, prunes, figs, raisins (30–40 g)
- Watch added sugar: Avoid sugar-coated or honey-roasted varieties
- Hydration & timing: Pair dried fruits with water and include with meals to reduce blood sugar spikes
Low calorie dry fruits for weight loss
For dry fruits for weight loss, choose options that deliver fiber and micronutrients with fewer calories per portion. These help curb cravings and improve fullness without overshooting daily calories.
- Dried apricots: ~70–75 kcal per 30 g; high in fiber and potassium
- Prunes: ~70–75 kcal per 30 g; fiber supports appetite control
- Figs: ~75 kcal per 30 g; natural sweetness reduces dessert cravings
- Raisins: ~90 kcal per 30 g; best paired with protein (yogurt, nuts) for satiety
- Almonds or pistachios: ~170 kcal per 30 g; higher calories but excellent for fullness and protein
How many calories in dry fruits per day?
Your ideal intake depends on activity, appetite, and goals. As a general guide for daily intake of dry fruits calories:
- Weight management: 30–100 kcal from dried fruit + 150–200 kcal from nuts
- Active lifestyles: Increase nuts to 30–45 g if you need more energy
- Mixed dry fruits: A 30 g mix (nuts + dried fruit) typically ranges ~150–220 kcal depending on the ratio
For calories in mixed dry fruits, keep a 2:1 ratio of nuts to dried fruit for better satiety and steadier energy.
Best dry fruits for weight management
- Almonds: Protein, fiber, vitamin E; steady energy for snacking
- Pistachios: Lower calories per nut; shelling slows eating and reduces overconsumption
- Walnuts: Omega-3 fats; helpful for fullness and heart health
- Prunes/apricots: Fiber-rich; satisfy sweet cravings with fewer calories
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Dates/raisins (moderate): Sweet and convenient; pair with protein to balance sugars
Practical tips for daily consumption
- Measure once, then estimate: Use a kitchen scale initially to learn your 30 g reference
- Combine for balance: Mix nuts with a small portion of dried fruit to balance sugars and fats
- Snack smarter: Have your portion with yogurt, cottage cheese, or a fruit to improve satiety
- Mind the add-ons: Avoid salted, candied, or oil-fried versions to keep sodium and sugar low
- Store right: Keep nuts in airtight containers; refrigerate in warm climates to preserve quality
Conclusion
Are dry fruits high in calories? Some are, but that’s exactly why they’re satisfying. With portion awareness, you can enjoy the nutrient density without overshooting your daily needs. Use the dry fruits calorie chart, choose low calorie dry fruits when focusing on weight loss, and lean on nuts for appetite control and steady energy. The best approach is balanced: small daily portions, smart pairing, and consistency.
