List Of Dry Fruits And Their Benefits

Is dry-fruit your weakness too? Well then, we bring you the list of the top three dry fruits and their benefits. Although there is a myth that dry fruits have high-fat values and will, in turn, help you gain weight, this is not true! 

There are many benefits of dry fruits. In fact, almonds and cashews are also used for weight loss and maintaining it. 

So, here in this blog, you will find the top three dry fruits and their benefits. Why wait then? Head straight to it !!! 

Dry Fruits And Their benefits With Nutritional Values

Dry fruits like almonds, cashews, walnuts, etc., are said to have many nutritional value and health benefits. Do you know that there are several benefits of dry fruits? If you don’t, you landed on the right page. 

Mentioned below is the list of three dry fruits and their benefits. 


One of the most popular nuts is Almond. It is rich in minerals, vitamins, proteins, and fibres and is one of the most nutritious nuts, So, it had to be placed at the top of the list of dry fruits and their benefits. They promote a healthy lifestyle and can be eaten in various forms. 

Termed as a super-nut, the benefits of almonds can be long, but we have managed to curate the best of them for you. Mentioned below is the nutritional value and benefits of almond. 

Nutritional Value 

Every 100g of almonds contain - 

  • 579 kcal - calories 
  • 21.6 g - Carbohydrates
  • 12.5g - Dietary fibre
  • 4.4g - Sugar 
  • 49.9g - Fat 
  • 21.2g - Protein
  • 25.6mg - Vitamin
  • 1.014 mg - Riboflavin 
  • 2.285 mg - Manganese
  • 268 mg - Magnesium
  • 484 mg - Phosphorus


  • They maintain healthy brain function 
  • Acts as prevention against diabetes 
  • Help increase nutrient absorption
  • They promote healthy bones 
  • Help in regulating blood sugar levels 


Cashews are another finest pick from the list of dry fruits and their benefits. They are the most loved nuts all over the world. Cashews are renowned for many reasons, the most important being their creamy texture and delicious sweet taste. Wondering if they are healthy? If anything, the benefits of dry fruits can include a significant portion dedicated to cashews alone. 

Rich in iron, vitamin K, and other nutrients, it has numerous benefits. Below you will find a list of benefits of cashews and their nutritional values. 

Nutritional Value

 Every ounce of raw cashews (28.35 grams) has:

  • 157 kcal - Calories
  • 8.56 g - Carbohydrate
  • 1.68 g - Sugar
  • 0.9 g - Fibre
  • 5.17 g - Protein
  • 12.43 g - Fat
  • 10 mg - Calcium 
  • 1.89 mg - Iron
  • 83 mg - Magnesium
  • 168 mg - Phosphorus
  • 187 mg - Potassium
  • 3 mg - Sodium
  • 1.64 mg - Zinc


  • They lower the risk of Anaemia 
  • Acts as protection against Gallstones
  • They boost the immune system 
  • Helps in weight loss 
  • It promotes bone & oral health 


Heard of hazelnut spread? The delicious taste of the spread comes from this nut. They have become an inseparable part of cooking, especially baking. Whether it is biscuits, cakes, chocolate, spreads or ice cream, you just can’t imagine these things without hazelnuts. You will be surprised to know that they have many nutritional values. 

Being of the best and tastiest dry fruits, the list of benefits of dry fruits can be long. Scroll down to find its benefits and nutritional values. 

Nutritional value 

  • 176 kcal - Calories
  • 17 g - Total fat
  • 4.2 g - Protein
  • 4.7 g - Carbohydrates
  • 2.7 g - Fiber
  • 4.2 g - Vitamin E
  • 0.2 g - Thiamin
  • 45.6 mg - Magnesium
  • 0.5 mg - Copper
  • 1.7 mg - Manganese


  • They are healthy for pregnant women 
  • They can help lower the cholesterol level
  • Aids in reducing inflammation
  • It strengthens heart and blood vessels 
  • Assists in maintaining healthy digestion
Pureheart is a leading brand when it comes to providing almonds and cashews. Dry fruits and their benefits weigh a lot, and Pureheart understands this and brings you top-notch quality nuts.

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