Nutritional Value of Dry Fruits

 


Dry fruits are nutrient-dense foods that provide a wide range of vitamins, minerals, and other beneficial compounds. Here’s a breakdown of the nutritional value of some commonly consumed dry fruits:

1. Almonds

  • Calories: 575 per 100g
  • Protein: 21g
  • Fat: 49g (mostly unsaturated fats)
  • Carbohydrates: 22g
  • Fiber: 12g
  • Vitamin E: 25.6mg (171% DV)
  • Magnesium: 268mg (67% DV)
  • Calcium: 269mg (27% DV)

2. Walnuts

  • Calories: 654 per 100g
  • Protein: 15g
  • Fat: 65g (mostly polyunsaturated fats)
  • Carbohydrates: 14g
  • Fiber: 7g
  • Omega-3 Fatty Acids: 9g
  • Magnesium: 158mg (40% DV)
  • Vitamin B6: 0.54mg (27% DV)

3. Cashews

  • Calories: 553 per 100g
  • Protein: 18g
  • Fat: 44g (mostly monounsaturated fats)
  • Carbohydrates: 30g
  • Fiber: 3g
  • Magnesium: 292mg (73% DV)
  • Iron: 6.68mg (37% DV)
  • Zinc: 5.78mg (39% DV)

4. Raisins

  • Calories: 299 per 100g
  • Protein: 3g
  • Fat: 0.5g
  • Carbohydrates: 79g
  • Fiber: 4g
  • Iron: 1.88mg (10% DV)
  • Potassium: 749mg (21% DV)
  • Vitamin C: 2.3mg (4% DV)

5. Dates

  • Calories: 282 per 100g
  • Protein: 2.5g
  • Fat: 0.4g
  • Carbohydrates: 75g
  • Fiber: 8g
  • Potassium: 696mg (20% DV)
  • Magnesium: 54mg (14% DV)
  • Vitamin B6: 0.25mg (12% DV)

6. Figs

  • Calories: 249 per 100g
  • Protein: 3.3g
  • Fat: 0.9g
  • Carbohydrates: 64g
  • Fiber: 10g
  • Calcium: 162mg (16% DV)
  • Iron: 2.03mg (11% DV)
  • Potassium: 680mg (19% DV)

7. Apricots

  • Calories: 241 per 100g
  • Protein: 3.4g
  • Fat: 0.5g
  • Carbohydrates: 63g
  • Fiber: 7g
  • Vitamin A: 3604 IU (72% DV)
  • Potassium: 1162mg (33% DV)
  • Iron: 2.66mg (15% DV)

8. Prunes

  • Calories: 240 per 100g
  • Protein: 2.2g
  • Fat: 0.4g
  • Carbohydrates: 64g
  • Fiber: 7g
  • Vitamin K: 59.5mcg (74% DV)
  • Vitamin A: 781 IU (16% DV)
  • Potassium: 732mg (21% DV)

Health Benefits

  • Rich in Antioxidants: Dry fruits are high in antioxidants, which help combat oxidative stress and reduce the risk of chronic diseases.
  • High in Fiber: The fiber content aids in digestion, prevents constipation, and helps in weight management.
  • Heart Health: Many dry fruits, particularly almonds and walnuts, are good for heart health due to their healthy fat content.
  • Bone Health: Dry fruits like figs and almonds are rich in calcium and magnesium, supporting bone health.
  • Energy Boost: Due to their high calorie and carbohydrate content, dry fruits provide a quick energy boost, making them an excellent snack for athletes and active individuals.

Incorporating a variety of dry fruits into your diet can contribute to overall health and well-being. However, due to their high-calorie content, it's important to consume them in moderation.

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