Dry Fruits Nutrition Facts: Calories, Macros & Health Benefits
Summary: Dry Fruits contains 520 calories, 14g protein, 28g carbs, and 38g fat per one handful (30g). It is a source of saturated fat, calcium, iron.
Nutrition Facts — one handful (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 520 kcal | 26% |
| Protein | 14.0g | 28% |
| Carbohydrates | 28.0g | 10% |
| Total Fat | 38.0g | 49% |
| Fiber | 6.5g | 23% |
| Sugar | 18.0g | -- |
| Saturated Fat | 4.5g | 22% |
| Sodium | 8.0mg | 0% |
| Potassium | 1.0mg | 0% |
| Calcium | 140.0mg | 11% |
| Iron | 520.0mg | 2889% |
| Magnesium | 2.5mg | 1% |
| Zinc | 280.0mg | 2545% |
| Vitamin C | 0.30mg | 0% |
| Vitamin A | 0.25mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.30mcg | 12% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 8.0mg | 53% |
| Phosphorus | 2.0mg | 0% |
Is Dry Fruits Good for You?
Dry Fruits provides 520 calories per one handful (30g) with 14g protein, 28g carbohydrates, and 38g fat. It is a source of saturated fat (22% dv), calcium (11% dv), iron (2889% dv).
Mixed dry fruits (mewa) typically include almonds, cashews, raisins, pistachios, and walnuts. A staple healthy snack in Indian households, often gifted during festivals.
Key Health Benefits of Dry Fruits
- Saturated Fat (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2889% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (147% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 14g protein per serving to support satiety and muscle maintenance.
How to Track Dry Fruits Nutrition with Gram
Use Gram to log dry fruits 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 fruits?
Dry Fruits contains 520 calories per one handful (30g).
How much protein is in dry fruits?
Dry Fruits provides 14g of protein per one handful (30g).
How many carbs are in dry fruits?
Dry Fruits has 28g of carbohydrates per one handful (30g).
Is dry fruits good for tracking nutrition?
Yes. Dry Fruits can be logged by calories, macros, and micronutrients in the Gram app.
How should I use dry fruits in a meal plan?
Use Dry Fruits 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 fruits and thousands of other foods with the Gram app.