Dry Fruit Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dry Fruit contains 115 calories, 4.8g protein, 14.5g carbs, and 4.5g fat per one glass (250g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one glass (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 115 kcal | 6% |
| Protein | 4.8g | 10% |
| Carbohydrates | 14.5g | 5% |
| Total Fat | 4.5g | 6% |
| Fiber | 0.50g | 2% |
| Sugar | 12.0g | -- |
| Saturated Fat | 2.2g | 11% |
| Cholesterol | 12.0mg | 4% |
| Sodium | 40.0mg | 2% |
| Potassium | 1.5mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 220.0mg | 1222% |
| Magnesium | 0.70mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 0.30mg | 18% |
| Vitamin B12 | 0.05mcg | 2% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 0.40mcg | 0% |
| Phosphorus | 45.0mg | 4% |
Is Dry Fruit Good for You?
Dry Fruit provides 115 calories per one glass (250g) with 4.8g protein, 14.5g carbohydrates, and 4.5g fat. It is a source of saturated fat (11% dv), iron (1222% dv), zinc (1091% dv).
Dry fruit lassi is a rich Punjabi yogurt-based drink blended with sugar, saffron, and chopped or blended dry fruits like almonds, cashews, and pistachios. Served chilled as a refreshing beverage.
Key Health Benefits of Dry Fruit
- Saturated Fat (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (18% DV): Supports balanced nutrition when included as part of your daily meals.
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 115 calories per one glass (250g).
How much protein is in dry fruit?
Dry Fruit provides 4.8g of protein per one glass (250g).
How many carbs are in dry fruit?
Dry Fruit has 14.5g of carbohydrates per one glass (250g).
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.
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Nutrition data sourced from USDA FoodData Central. Track dry fruit and thousands of other foods with the Gram app.