11 Best Dry Fruits To Add To Your Diet For Weight Loss

11 Best Dry Fruits To Add To Your Diet For Weight Loss

Punch Line:  What are the benefits of dry fruits for weight loss? Here's everything you need to know.

Natural snacks such as dry fruits are nutritionally dense and can reduce weight at the same time. Dry fruits contain high levels of dietary fibre, which may help you lose weight. Nutrient-rich, they provide a feeling of fullness throughout the day and help reduce your calorie intake. 

Some of the best and most popular dry fruits that can help with weight loss include:

The key to losing weight with dry fruits is to eat them in the right quantity, make sure they are of the best quality, and consume them at the right time.

This article discusses the best dry fruits for weight loss.  As part of this article, we will also explore why dry fruits are healthy for weight loss, when is the ideal time to consume them, and how to add dry fruits into your weight-loss diet in a healthy and creative way.

Why Should You Try Dry Fruits For Weight Loss?

1. Nutrient-Dense to nourish the body

Dried fruits are an excellent source of energy for the body because they provide the body with simple carbohydrates. They are also rich sources of essential nutrients, especially water-soluble vitamins such as betaine, choline, folate, niacin, riboflavin, thiamine, vitamin C and fat-soluble vitamins like A, E, and K.

2. Anti-oxidant rich to lower body weight 

Dried fruits also have powerful antioxidants with bioactive phytochemicals, such as phenolic acids, flavonoids, phytoestrogens, carotenoids, and tannins - all powerful antioxidants that help to lower body weight, especially belly fat.

3. Fibre that keeps you satiated

When you consume dry fruits for weight loss, the most prominent benefit is that the fibres curbs any snacking and junk food cravings, since fibre helps the body feel satiated and satisfied.

4. A healthy way to satisfy sugar cravings

Dried fruits are one of the healthiest alternatives to foods containing refined sugar, such as chocolates, jams, and candies. They are an excellent way to satisfy the taste buds and healthily satiate a desire for sugar.

5.Prevents weight gain and obesity in the future

Studies have also revealed that eating dry fruits in moderation, as part of your regular health regime, can help prevent weight gain in the long run and prevent the risk of obesity.

6.Helps to suppress appetite

A few studies have shown that adding dry fruits like almonds as part of the mid-morning snack helps to curb the overall appetite and desire to eat.

7. Dry fruits for better metabolism

Some dry fruits such as almonds and pistachios can also boost your metabolism, which is very useful for losing weight.

What Are The Best Dry Fruits For Weight Loss?

The best dry fruits to help lose weight are as below:

1. Almonds

Almonds are one of the most popular nuts that most people eat since it is known to boost body and brain function. They are a great source of protein, low in carbs but high in healthy fats and fibre. Because of the high fibre and protein, they create a feeling of fullness and help fight hunger. Almonds are rich in magnesium which helps manage  blood sugar levels. Furthermore, it is proven to have a beneficial effect and speed up metabolism for healthy weight loss.

2. Walnuts

Walnuts have higher antioxidants than any other nut. They are also an excellent source of Omega-3. Many studies have found that eating walnuts daily can help improve gut health. Additionally, eating walnuts can help curb appetite. 

3. Pistachios

Pistachios are a high-protein and low-carb dry fruit. They are the lowest-calorie dry fruit. Because they are high in fibre and protein, they also aid in curbing food cravings due to their satiating properties and improving bowel movements.

4. Dates

Dates contain a high fibre content that improves digestion and increases nutrient absorption from foods. Dates are a great source of energy for long periods since they contain a unique combination of sugar and fat. So, when working out for weight loss, dates are your perfect companion for energy and stamina. 

5. Cashew Nuts

While the traditional advice for those looking to lose weight is to stay away from cashews, cashews can aid weight loss in multiple ways. In addition to helping, you lose weight, magnesium in cashew nuts regulates fat and carbohydrate metabolism. Losing weight requires protein, which cashews provide in abundance.

6. Raisins

Raisins make an excellent sugar substitute that can also be eaten as a snack instead of eating unhealthy processed sweets. There are 3.3 grams of fibre in one-half cup of raisins. Depending on your age and gender, this is roughly 10 to 24 percent of what you need daily. Eating raisins regularly helps to improve digestion, prevents constipation and aids weight loss. 

7. Dried Blueberries

Blueberries are an antioxidant-rich superfood with many health benefits. Studies have proven that blueberries can influence genes that regulate fat-burning and storage, which could lead to a reduction in abdominal fat and a lower cholesterol level. Blueberries can also lower triglycerides and improve blood sugar levels when combined with a low-fat diet. All of this aids weight loss in the long run.

8. Dried Cranberries

The antioxidant and fibre content in dried cranberries is almost the same as in fresh cranberries. These fibres help you in feeling full for a longer period of time and help in weight loss. 

9. Dried Apricots

Just 100 grams of dried contain a mere 48 calories, making them a perfect low-calorie snack that gives your body a nutritious power punch. 

10. Dried Figs

In addition to being low in calories, figs are high in fibre. Fibre-rich foods like figs, when included in a balanced diet, may help with avoiding weight gain. They curb any sugar craving and keep the appetite satiated. This helps in reducing snacking and helps control weight. 

11. Prunes

Recently during a 12-week test, researchers have discovered that eating more prunes can help you lose more weight than people choosing other snacks. Prunes are also known to relieve constipation. It is also rich in promoting bone health and benefits heart health.

When Is The Best Time To Eat Dry Fruits For Weight Loss?

Early Morning

According to the study of Ayurveda, the best time to consume dry fruits is early in the morning after soaking them in water for 6 to 8 hours. Dry fruits that can be eaten early in the morning include:

  1. Almonds
  2. Walnuts
  3. Figs
  4. Prunes


Many dieticians also recommend eating dry fruits as a mid-morning snack. Some of the dry fruits that can be eaten as a mid-morning snack include

  1. Figs
  2. Pistachios
  3. Cashews
  4. Almonds
  5. Dried blueberries

Before work-out

Below are a few dry fruit options that are great as a pre-workout high energy snack:

  1. Dates
  2. Apricots
  3. Dried Blueberries
  4. Dried Cranberries

Different Ways to Add Dry Fruits To Your Diet

Some ways to add dry fruits for weight loss into your diet include:

Adding dry fruits to your diet

Sprinkle over your smoothies, oats, cereals and porridges

Use dry fruits to bake your breakfast muffins and loaves of bread

Mid-Morning Snack

Dry Fruit Granola bars  


Include them in your cheese platter starters

Include them in your salads 

Add them to your savoury dishes like rice, pasta, curries

Evening Snack

Trail mixes made with dry fruits and dry berries


Sprinkle over your soups and salads 


The options are endless as you add them as a sprinkle over ice-creams and Indian halwas and kheers. Include them in baking cakes and muffins. 


Frequently Asked Questions

Will eating dry fruits make you gain weight?

In simple words – No. A common concern about dry fruits is that their high-fat content can cause weight gain and obesity.  However, studies have shown that dry fruits reduce the risk of obesity and weight gain and provide the body with numerous benefits when eaten in moderation.

Does eating dry fruits cause diabetes or high blood pressure?

If one were to regularly consume salted dry fruits, there is a possibility that they could increase the risk of hypertension. However, research has proven that frequent consumption of nuts does not increase insulin resistance in the long term and may even increase insulin sensitivity.

How Do I buy the best quality dry fruits for weight loss

When purchasing dry fruits from the market, read the ingredient list. In some dried fruits, sugar is added to sweeten them. Look for ones that are simply dried or dehydrated without additives or preservatives. Also, make sure that the online store you're buying your dry fruits from carries the best quality dry fruits from the best locations. Furthermore, the dry fruits must be vacuum packed to maintain quality and freshness.

 In conclusion

In moderation, dry fruits, together with a healthy diet, can help you lose weight as well as prevent weight gain and obesity. The best quality dried fruits and nuts can be found at Nutrilitius. As the industry leader with over 10 years of experience, Nutrilitius products are packed with nutrition and bring you a unique texture, distinct smell and exotic taste every time.

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