Dry Fruit Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dry Fruit contains 175 calories, 5.5g protein, 24g carbs, and 7g fat per one bowl (150g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one bowl (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 175 kcal | 9% |
| Protein | 5.5g | 11% |
| Carbohydrates | 24.0g | 9% |
| Total Fat | 7.0g | 9% |
| Fiber | 0.60g | 2% |
| Sugar | 17.0g | -- |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 18.0mg | 6% |
| Sodium | 50.0mg | 2% |
| Potassium | 1.2mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 210.0mg | 1167% |
| Magnesium | 0.80mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.16mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.05mcg | 2% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 1.5mg | 10% |
| Vitamin K | 0.30mcg | 0% |
| Phosphorus | 70.0mg | 6% |
Is Dry Fruit Good for You?
Dry Fruit provides 175 calories per one bowl (150g) with 5.5g protein, 24g carbohydrates, and 7g fat. It is a source of saturated fat (18% dv), iron (1167% dv), zinc (1273% dv).
Dry fruit kheer is a traditional Indian rice pudding made with full-fat milk, rice, sugar, and generously topped with almonds, cashews, pistachios, and raisins. Popular during festivals and celebrations.
Key Health Benefits of Dry Fruit
- Saturated Fat (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1167% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 5.5g protein per serving to support satiety and muscle maintenance.
How to Track Dry Fruit Nutrition with Gram
Use Gram to log dry fruit and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in dry fruit?
Dry Fruit contains 175 calories per one bowl (150g).
How much protein is in dry fruit?
Dry Fruit provides 5.5g of protein per one bowl (150g).
How many carbs are in dry fruit?
Dry Fruit has 24g of carbohydrates per one bowl (150g).
Is dry fruit good for tracking nutrition?
Yes. Dry Fruit can be logged by calories, macros, and micronutrients in the Gram app.
How should I use dry fruit in a meal plan?
Use Dry Fruit as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track dry fruit and thousands of other foods with the Gram app.