7 Best dry fruits for weight loss

You have to stay fit and healthy to live a long happy life. Today Overweight is a big problem facing youth all over the world.

Being overweight is dangerous for health. Physical exercise and a balanced diet are most effective in maintaining your body weight.

Adding dry fruits to your weight loss plan will boost your weight loss to some extent. It is proven that dry fruits are rich in nutrients and help in weight loss.

In this article, I have listed seven best dry fruits for weight loss. Also, I have discussed their nutritional benefits and how dry fruits help in weight loss and the best time to eat dry fruits for weight loss.

Read also- 10 Powerful detox water for weight loss.

How Dry Fruits help in Weight Loss

By boosting metabolic rate– Dry fruits are rich in vitamins, minerals and enzymes. They to gather improve your digestion system.

A good digestive system means higher metabolic rate. That means your body will produce more heat per square area. I,e more energy will spend from your body.

The more energy your body will spend the greater chance of weight loss. Thus dry food in weight loss works.

Keeping your stomach filled- Dry fruits are rich source of fiber. Fiber keeps your stomach full and prevents you from overeating.

Overeating means you are consuming too many calories. The excess calories are stored in your body as fat.

Here is the list of seven best dry fruits for weight loss

In India, you will find various dry fruits. Some are grown in India and some are imported from outside of India specially Abob countries.

It is not possible to add all the dry fruits which help in weight loss due to word limitation. So, here in this article, I have included seven best dry fruits for weight loss.

1. Nut Mixture

Mixture of nuts are best dry fruits for weight loss
Best dry fruits for weight loss

When it comes to dry fruit in weight loss nuts are the best option among all dry fruits. Why? let me explain-

A mixture of nuts contains multiple nuts. Nuts are rich in fibre, omega 3 fatty acids and healthy fat. Eating dry nuts not only help you in weight loss also keep your heart healthy.

Nuts are full of vitamins and minerals along with protein. Dry nuts contain some kinds of enzymes that help in boosting metabolic power.

They are easily available in every place and easy to carry. You can eat dry nuts as a snack, on your bus or rail journey.

Thus dry nut mixture is the best dry fruits for weight loss. That’s why I placed it at the top of my best dry fruit list for weight loss.

Yes, nuts contain a moderate amount of calories. So, do not consume too much nut mixture at once.

2. Dates

Dates dry fruits

No doubt dates are highly nutritious. 100g of dates contains the following nutrients.

  • Carb- 75g
  • Protein- 2g
  • Potassium- 656mg
  • Fibre- 7g
  • Iron- 5%
  • Vitamin B6- 12%
  • Antioxident- 80400 micromol 

As you can see that dates are rich in fibre, potassium, antioxidants and vitamin B6. Fibre helps you in weight loss. Whereas potassium and antioxidants keep your heart healthy.

Carbohydrate is the main source of energy for brain. Dates also help in brain development. The iron present in dates helps produce new blood cells.

Not only dates help in weight loss. It also fights against diabetes, cancer, Microbial Infections, kidney damage and other skin-related problems.

3. Almonds

Almonds dry fruits

Almond is the next dry superfood for weight loss. Almonds are packed with nutrients. 100g of almonds contains around 3.5g of fibre, 6g of protein, vitamin E, manganese, magnesium and antioxidants.

Eating almonds deliver protein which helps you gain lean muscle mass. Fibers help in weight loss and improve digestion function.

Vitamin E and antioxidants wipe out the bad cholesterol and purify your blood. Magnesium helps in good heart health whereas manganese boosts immunity powder.

Read more- 15 best testosterone boosting food.

4. Apricots

Best dry fruits for hydration

Apricots are another best dry fruits for weight loss. The main thing you have to care about when you are in weight loss program is body hydration.

Apricots help you in hydration. Apricots are high in water. It delivers water to your body and keeps your blood pressure maintenance.

Apricots are loaded with fibres. 100g of apricots provides 8 g of fibre. High amount of antioxidants present in apricots removes the toxins from your body thus boosting weight loss.

Apricots are rich sources of potassium, magnesium and calcium. Calcium helps strengthen bones and potassium, magnesium are related to heart health.

5. Walnuts


Walnuts are one of the best dry fruits for weight loss. 100g walnuts contain 654 kcal energy. Eating 30g of walnut will nourish your body with 2.5 g omega-3 fatty acids, 4 g of protein and 2 g of fiber.

Walnuts also contain manganese, copper, magnesium, phosphorus, vitamin B6, and iron. These nutrients make walnuts highly helpful dried fruits for weight loss.

6. Raisins


Raisins are an excellent weight-loss snack. Dried grapes contain strong chemicals that strongly reduce your hunger.

Raisin is a rich source of vitamins, minerals and fibers. Eating raisins help brain development.

Eating a small amount of raisin help in weight loss. Raisin is packed with natural sugar and is high in calories. So, do not consume too many raisins at once.

7. Pistachio


Low calorie and high protein make pistachio one of the best dry fruits for weight loss. 100g of pistachio delivers only 159 calories, with 8g of curb, 3g of fibers, 6g of protein, potassium, phosphorus, vitamin B6, thiamine, copper, manganese.

Pistachio contains a high amount of antioxidants which prevent cell damage, reduce the risk of heart disease, cancer and reflux body.

Few studies show that eating pistachios reduce your weight.

Pistachios are rich in fiber and protein, both of which increase feelings of fullness and help you eat less.


Apart from these dry fruits, there are many dry fruits that help in weight loss. You can also choose them as the best dry fruits for weight loss.

Just take care of your food and do regular exercise. You will significantly reduce your weight. Eat less but healthy.

Dry fruits for weight loss are a good choice. Because dry fruits are packed with nutrients and are highly beneficial for your body.

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