Which Dry Fruit Is Best For Weight Loss? (8 Best Dry Fruits)

In today’s modern age, a lot of people are growing more health and fitness conscious day by day owing to the power of information on the internet and social media placing such heavy emphasis on physical fitness. This means more and more people want to become fit, lose weight, and feel good about themselves. 

Snacking is your biggest enemy. To keep away from snacking while making sure you are getting all the necessary nutrition, look at incorporating dry fruits into your daily diet but which dry fruit is best for weight loss?

 Yes, dry fruits for weight loss. You heard that right! Most people avoid dry fruit while practicing weight management, but the right ones in the right amount can really help you speed up the process of weight loss. In this blog, we will be talking about which dry fruits are best for weight loss! So, let’s dive right in!

The best dry fruits to eat for weight loss are raisins, prunes, almonds, walnuts, and hazelnuts every day in moderate quantities. 

Which Dry Fruit Is Best For Weight Loss

Why dry fruits?

You might be thinking to yourself, why dry fruits for weight loss? Typically, when trying to lose weight, dry fruits are avoided like the plague as they are believed to hamper the fat-burning process. Well, some dry fruits actually work quite the opposite. 

Dry fruits hold a very high content of nutrients, and many dry fruits are considered superfoods for this very reason.

The biggest reason it is beneficial for you to include dry fruits in your diet is that it helps to keep away from snacking.

Dry fruits work as great alternatives to untimely snacks as they are not unhealthy and loaded with calories, carbs, and fat. Instead, they carry a lot of nutritional value.

So, let’s see what the best dry fruits for weight loss are. 

The best dry fruits for weight loss

1. Almonds

We all know and love almonds. They are very popular to snack on as they have a very low number of calories. 100 grams of almonds contains 576 kcals. Snacking on almonds instead of unhealthy snacks can provide you with many nutrients. 

These nutrients include proteins, mono-saturated fats, and antioxidants. It is also a rich source of fiber which keeps the gut healthy and functioning. It also helps in weight loss by regulating bowel movements as fiber helps in relieving constipation. 

Another reason why almonds are good for weight loss is by maintaining your body weight at an appropriate level with the help of magnesium and Vitamin E. Furthermore, almonds also lower the level of bad cholesterol in the blood, which tends to be at higher levels in people suffering from obesity and people who are overweight. 

2. Dates

Dates help in weight loss management when taken in moderate amounts as this dry fruit contains a high amount of carbohydrates. Dates are a good source of protein and unsaturated fatty acids. They are best taken in place of unhealthy snacks when you feel like munching. 

Untimely snacking is one of the biggest reasons for weight gain. Instead of eating unhealthy food between meals, it is a much better option to replace that by eating a couple of dates. It will satisfy your hunger pangs and also give you energy and nutrition. 

Dates also contain Vitamin B5. This vitamin is known to help build and boost your stamina. This is ideal if you have a workout plan as eating dates will give you more energy to exercise for longer periods of time, and consistently work towards getting your ideal weight. 

3. Walnuts

Walnuts are a very special type of dry fruit that contains high amounts of good fats known as omega 3 fatty acids and alpha-linolenic. These fatty acids are good for cardiovascular health and prevent the risk of many heart diseases. This is a great addition to your daily dry fruit diet as it will put you at a lower risk of problems that are associated with obesity and overweight. 

Walnuts also stimulate easy digestion.

4. Brazil Nuts

Brazil nuts host many properties that aid weight loss. It is loaded with the essential amino acids L- arginine and selenium which are very good for the burning of excess fat in the body. It also contains low carbohydrates, high fiber, magnesium, zinc, and potassium. These essential minerals help in maintaining healthy body weight.

Brazil nuts also help in increasing the metabolism of the body meaning more fat is burnt faster which prevents the unhealthy accumulation of fat. 

The best thing about this dry fruit is that two brazil nuts a day will full fill your nutritional requirements for the day!

5. Dried Apricots 

Dried apricots are another low-fat, low-carb snacking option for when you feel like munching. Dried apricots aid weight loss by suppressing hunger and increasing satiety. This special dry fruit will keep you feeling full for at least 5 hours after you eat it. This means you can say goodbye to your huge appetite and can finally start following your diet plan with conviction!

Dried apricots also contain minerals like magnesium that speed up the metabolism, helping you shed all the extra flaps.

dried fruits for weight loss

6. Raisins

Raisins are a rich source of iodine which enhances your digestive process making it easier to lose weight.  It can also be used to treat the symptoms of anemia, as it is rich in iodine, and acidity, and constipation owing to its fiber content. This can be especially good for individuals with a slow metabolic rate. 

7. Figs

Figs are arguably the dry fruits with the most health benefits. They have an abundance of nutrients including a very high content of fiber. Fiber helps keep constipation at bay and is very beneficial for your gut and intestinal health.

Figs also have a special digestive enzyme, known as ficin. It works with other enzymes present in your intestinal tract to help you lose weight. 

Figs also help you fight your sugar cravings as they have a very small amount of carbohydrates. However, since figs are very sugar dense it is advised to only have a limited portion every day. 

8. Prunes

Prunes, also commonly known as dried plums, are popularly used to tackle constipation. They have a rich dietary fiber content. This promotes peristaltic movements in the intestines, resulting in waste and toxins getting released from your body very quickly. This improves bowel movements and helps you lose weight. 

Prunes also enhance your body’s natural metabolic rate, which makes it a fat-burning dry fruit. This helps in efficient weight management. You can read up on the countless benefits prunes have here!


Dry fruits are a nutrient-dense food that is high in minerals like potassium, magnesium, dietary fiber, and phenolic compounds.

They offer a variety of benefits ranging from the improved gut and intestinal health, cardiovascular health to managing weight loss, increasing satiety, diabetes, and even certain types of cancer.

The key, however, with dry fruits is to take them in moderation as they are dense in sugar. You have planned and measured the incorporation of dry fruits into your diet. Having a diet plan is necessary if you want to lose weight the right way.

You can get a personalized diet plan by booking an appointment with me. I am a certified clinical dietitian working in Lahore. I regularly post blogs sharing my expertise as well as taking appointments with my clients to address their concerns in detail. 

Frequently Asked Questions

Is it OK to eat dry fruits daily?

Although dry fruits have a plethora of nutritional benefits and medicinal properties, some dry fruits do have a high calories content and are dense in sugars. Since the water is extracted from these fruits all the nutrients and sugars are condensed into small packages. Eating them in moderation is key, especially if you are on a strict diet. 

Is it safe to eat dry fruits for people with diabetes?

Some dry fruits have a lot of sugar content, so they are not safe to eat. Others with relatively lower sugar content are safer to eat. To key is to have dry fruits in a limited amount if you have diabetes. 

What is the best time to eat dry fruits ?

The best time to consume dry fruits is early in the morning after soaking them in water overnight. 

Similar Posts