9 Best Dry Fruits for Weight Loss that Actually Works

When you are trying to shed off your extra kilos, you need to be careful about the way you eat. It’s a fact that a healthy diet coupled with a daily exercise regime helps you lose weight. But the problem with a healthy diet is that it can get a little boring after a while. You need to add some variety to your diet, and that’s where dry fruits come in.

Dry fruits not only help you in weight loss, but they also help you live a healthier lifestyle. However, there are different types of dry fruits, and not all are good for losing weight.

In this post, I will be sharing a list of 10 best dry fruits that can help you in weight loss.

How do dry fruits help you lose weight?

Being overweight or obese is one of the biggest health challenges of the 21st century. According to the research, the leading cause of people’s high weight or obesity is their unhealthy lifestyle, which include fatty foods and a lack of exercise.

Dry fruits are not only delicious, but they also have various health benefits. They are high in fiber, which help you feel fuller and less hungry. The fiber present in dry fruits also ensure that your body doesn’t absorb fat from other foods that you consume along with these snacks. This makes dry fruits excellent snacks for anyone on a weight loss mission.

They also high in vitamin, minerals and contain micronutrients like zinc, selenium, and magnesium, which are necessary for proper metabolism.

Dried fruits are also high in antioxidants, which can help to boost your metabolism and reduce inflammation in your body.

We know that eating the right food is the foundation of any weight loss program. However, picking out the right Dry fruits can be challenging. But don’t worry, we’ve researched and compiled the list best dry fruits for weight loss.

Related reading: 8 High Fat, Nutritious Dry Fruits to Increase Your Weight

10 dry fruits for weight loss


Almonds in wooden bowl for weight loss

Almond is well-known for being a good source of protein and healthy fats. It’s, in fact, nutrient-dense food that is high in fiber, vitamin E, manganese, magnesium, copper, riboflavin, phosphorus, calcium, and potassium.

It also contains a high amount of antioxidants, which help fight free radicals(unstable atoms that can damage cells) and lower the risk of heart disease and cancer.

Almonds are full of fiber, which can help you feel full, helping you to eat less. This helps to keep your blood sugar stable, which in turn promotes healthy weight loss.

On the other hand, almonds are high in calories and fat, so they should be consumed in moderation. However, if you’re trying to lose weight, swapping out your regular snacks for almonds can help you slim down.

How to eat?

There are mainly two good ways to eat almonds. First, you can take almonds with you wherever you go and eat them whenever hunger strikes. The second way is to enjoy them first thing in the morning. Soak some almonds overnight so that you can easily peel and eat them in the morning.

How much should you eat?

Remember that almonds are high in calories, so eating them in moderation is essential. It’s also worth noting that adding it to an unhealthy diet won’t yield the same results.

The Dietary Guidelines recommend a daily portion of 1 ounce of almonds or about 20-25 almonds.


Walnuts for weight loss

When it comes to losing weight through dry fruits, walnuts are second on the list. They are rich in omega-3 fatty acids, antioxidants, flavonoids, iron, calcium, and other phytonutrients, making them beneficial for your health.

Walnuts are a unique source of fatty acids that can help you burn more calories and lose weight. It can also help with the symptoms of Metabolic Syndrome, which include obesity and high blood pressure, which is good news for people with obesity.

Also read: 6 Walnut Benefits For Hair That You Absolutely Need To Know

How to eat?

If you want to get the most out of walnuts, soak them first. It boosts the body’s metabolism, which aids in the removal of excess body fat. It also keeps you from overeating by making you feel complete for a long time.

How much should you eat?

It is suggested that you consume 40 grams of walnuts per day, which is about 2 to 4 walnuts.



There is no doubt that raisins are delicious and healthy. They are high in fiber and low in calories and added sugar and also contain many nutrients.

Raisin has a low glycemic index. This means that raisin does not raise the rate of glucose in the blood. So, raisins can be a perfect snack for those who want to lose weight. Also, eating a handful of raisins before meals will help you eat less during meals.

Also read: 6 Benefits of raisins for skin you didn’t know

How to eat?

Soak the raisins overnight or for about 6-7 hours, and you can eat them in the early morning on an empty stomach. However, raisins contain calories, so you should eat them in moderation to avoid unwanted weight gain.

How much should you eat?

However, there is no precise data on how much raisins should be consumed.

Even then, according to chooseMyPlate.gov, women should consume at least 1.5 cups of raisins per day, while men should consume 2 cups. It is only valid if you don’t rely on calories from other sources. Otherwise, a hand full of raisins will probably be enough.

Dry figs

Dry figs in wooden bowl

Dry fig, also known as anjeer, is a tasty dry fruit high in fiber and thus good for your health. The best thing about this dry fruit is that it is low in calories and rich in antioxidants. It’s also easily digestible, making it suitable for people with a weakened digestive system.

In addition, being rich in nutrients like calcium, potassium, and copper, figs can help in speeding up your metabolism.

Also read: 8 Amazing Benefits of Anjeer you never got to know

How to eat?

Soak 2-3 dry figs in water at night and leave it to soak overnight before eating it the following day on an empty stomach. This will help weight loss while also keeping your hunger at bay for a while, preventing you from craving food.

How much should you eat?

It is suggested that you consume about 2-3 figs per day. If you eat more than that, you might gain weight instead of losing.


Prunes for weight loss

As part of a well-balanced diet, prunes, also called dried plums, can be a healthy choice for weight loss. They are an excellent food to eat when dieting because they contain a high amount of fiber and water, both of which your body needs to function correctly.

They also have a low glycemic index, meaning they don’t cause blood sugar levels to rise.

The prunes help lose weight because of their low-calorie content, also after eating prunes, you will feel satisfied and will eat less.

How to eat?

Prunes can be eaten as a snack whenever you’re hungry so that you keep yourself away from high-calorie, high-fat foods. You can also use them to make juice or salads.

How much should you eat?

It is recommended that you consume 30 grams of prunes per day or three to four prunes.


Dried apricots

Apricot is the fruit of the apricot tree, and it is immensely well-liked among people because of its sweet and refreshing taste. It has a low calorie and fat content, making it ideal for weight loss. Also, it contains a lot of fiber, which is essential for digestive health and can help you stop overeating.

Apart from that, apricots are high in potassium, a mineral that aids in the maintenance of normal blood pressure.

Also read: 8 Health Benefits of Dried Apricots That Will Surprise You

How to eat?

If you are on a strict weight loss diet and craving something sweet and healthy, choose apricot. It can be eaten fresh or ripe, and if fresh or ripe apricots are unavailable, dried apricots can be eaten instead.

How much should you eat?

It is suggested that you shouldn’t eat more than 3-4 dried apricots a day.



When you eat a date, not only do you curb your hunger, but you also get a good dose of fiber, potassium, and magnesium. A single date contains 16 percent of your daily magnesium requirement.

They’re also high in fiber, which helps the digestive system work more efficiently, and they’re frequently recommended for people with diabetes because they help keep blood sugar levels stable.

Many people believe that dates help in weight loss. However, this claim is backed up by little scientific evidence.

How to eat?

You can add dates as part of your salad, or you can eat them with a glass of warm milk. Many people use it as a flavoring in yogurt, custard, and cakes.

How much should you eat?

It’s enough to eat about 4-5 dates in a day to keep your hunger satisfied.

Brazil nuts

Brazil nuts in a bowl

Brazil nuts are the only nuts that contain significant amounts of the mineral selenium, an antioxidant linked to lower cancer risk. A single nut contains 36 percent of the daily recommended selenium intake.

It also contains a high amount of L-arginine. This amino acid has been shown to improve cardiovascular health and stimulate fat metabolism, which helps in weight loss.

However, because these nuts are high in calories, they should be consumed in moderation.

How to eat?

Brazil nuts are versatile and can be eaten in a variety of ways. It can be added to smoothies, salads, porridge, and other dishes. It can also be eaten as a snack, but make sure to remove the brown outer shell before eating.

How much should you eat?

As brazil nuts contain a significant amount of selenium, which can lead to life-threatening conditions if consumed in a higher amount. It’s essential to keep your Brazil nut consumption to 1–3 per day.

Black currant

Black currant with knife

Have you ever heard of black currant dry fruit?

It is a very nutritious and healthy dry fruit and is one of the best for preventing obesity. It is high in polyphenols, a micronutrient that can aid weight loss and prevent diabetes.

Additionally, the fiber in black currant keeps the stomach fuller for longer, allowing you to feel satisfied without eating more calories.

How to eat?

While black currants have a strong flavor, they’re deliciously eaten raw. You can also use them in a wide range of recipes.

How much should you eat?

A day’s worth of dried black currants is about 15-20. You’ll get enough fiber and polyphenols this way.

Tips to consume dry fruits for weight loss

While dry fruits are relatively healthy food choices, they can get unhealthier sometimes. So, here are some tips to prevent dry fruits from becoming unhealthy weight loss foods:

  • You should eat dry fruits in moderation. Otherwise, they can cause weight gain, tooth decay, and a rise in blood sugar levels.
  • Consuming too many fiber-rich dry fruits can cause bloating, diarrhea, flatulence, cramps, and constipation.
  • If you’re using dry fruits in a sweet dish, keep the amount of sugar on the outside to a minimum.

Final words

Including dry fruits in your diet will undoubtedly help your weight loss efforts. However, the only thing to keep in mind is how to eat and how much to consume.

I hope you enjoyed this article about the best dry fruits for weight loss. I know that now you can make the most of your dieting that will help you lose weight with this knowledge.

So what are you waiting for? Give these dry fruits a try today.

Like this article? Share with the world


Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

Leave a Reply

Your email address will not be published. Required fields are marked *

Share via
Copy link
Powered by Social Snap