Dry Fruit Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dry Fruit contains 135 calories, 5.5g protein, 15g carbs, and 6g fat per one glass (300g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one glass (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 5.5g | 11% |
| Carbohydrates | 15.0g | 5% |
| Total Fat | 6.0g | 8% |
| Fiber | 0.60g | 2% |
| Sugar | 12.5g | -- |
| Saturated Fat | 2.8g | 14% |
| Cholesterol | 14.0mg | 5% |
| Sodium | 48.0mg | 2% |
| Potassium | 1.2mg | 0% |
| Calcium | 32.0mg | 2% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.80mg | 0% |
| Zinc | 145.0mg | 1318% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Vitamin B6 | 0.40mg | 24% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 1.8mg | 12% |
| Vitamin K | 0.35mcg | 0% |
| Phosphorus | 55.0mg | 4% |
Is Dry Fruit Good for You?
Dry Fruit provides 135 calories per one glass (300g) with 5.5g protein, 15g carbohydrates, and 6g fat. It is a source of saturated fat (14% dv), iron (1389% dv), zinc (1318% dv).
Dry fruit milkshake is a rich and creamy Indian beverage made by blending full-fat milk with soaked almonds, cashews, pistachios, walnuts, dates, and sometimes saffron and cardamom. Popular as a nutritious drink.
Key Health Benefits of Dry Fruit
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1389% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1318% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (12% 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 135 calories per one glass (300g).
How much protein is in dry fruit?
Dry Fruit provides 5.5g of protein per one glass (300g).
How many carbs are in dry fruit?
Dry Fruit has 15g of carbohydrates per one glass (300g).
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.