Some of the best dry fruits and nuts for everyday eating include almonds, walnuts, dried apricots, prunes, figs, raisins, dates, pistachios, cashews and dried mulberries. Each has a different nutrient profile, so variety is usually more useful than relying on one food. A small handful, roughly 20 to 30 grams in total, is a practical starting portion for many adults, although individual energy needs differ. Browse BODF's Dry Fruits collection and Nuts & Kernels collection for available options.
10 Dry Fruits and Nuts You Can Include in a Daily Diet
| Dry fruit or nut | Why people choose it | Simple way to eat it |
|---|---|---|
| Almonds | Provide healthy fats, protein, fibre and minerals | Small handful as a snack or with breakfast |
| Walnuts | Contain unsaturated fats including plant omega-3 ALA | Eat alone or combine with fruit |
| Dried apricots | Provide carbohydrate, fibre and micronutrients in a compact portion | Add a few pieces to breakfast or snacks |
| Prunes | Known for fibre and naturally occurring sorbitol | Eat in a modest portion with water |
| Dried figs | Naturally sweet and provides fibre and minerals | One or two pieces with nuts |
| Raisins | Compact source of carbohydrate and natural sweetness | Sprinkle over oats or yogurt |
| Dates | Energy-dense dried fruit with natural sugars | One or two with nuts |
| Pistachios | Provide protein, fat and fibre | Use a small unsalted portion |
| Cashews | Provide fats, protein and minerals | Use in a mixed nut snack |
| Dried mulberries | Chewy fruit option with natural sweetness | Mix with nuts or breakfast foods |
Availability varies, so use the table as a nutrition guide rather than a statement that every item is currently sold by BODF.
How Much Dry Fruit Should You Eat Per Day?
Dry fruits are concentrated because much of the water has been removed. That makes them convenient, but also means sugars and calories are packed into a smaller volume. For many adults, a total portion around 20 to 30 grams is a sensible starting point. Someone with higher energy needs may eat more, while a person managing blood glucose, digestive concerns or a calorie-restricted diet may need a different portion. Nuts and dried fruit can also be combined, for example a few seedless dried apricots with walnuts.
Are Nuts and Dried Fruits the Same?
No. Almonds and walnuts are nuts or kernels and tend to provide more fat and protein, while dried apricots, figs and prunes are dried fruits and generally provide more carbohydrate. Combining the two can make a balanced, convenient snack. Explore Nuts & Kernels alongside the main Dry Fruits collection.
Which Dry Fruits Are Best for Breakfast?
Almonds, walnuts, dried apricots and figs are easy to add to oats, yogurt or cereal. If you prefer traditional Baltistan apricots, compare Halman Seedless Dried Apricots, Halman Dried Apricots With Seed and Dried Apricots Without Sulphur.
Which Dry Fruits Are Best in Winter?
In Pakistan, nuts and dried fruits are especially popular in colder months because they are compact, shelf-stable and easy to pair with tea or warm breakfast foods. For seasonal combinations, read Which Dry Fruits Are Best for Winter?.
Which Dry Fruits Are Useful When You Need a Convenient Energy Snack?
Dried fruit generally provides carbohydrate more quickly, while nuts contribute fat and protein that can make a snack more filling. A small combination of dried apricots or figs with almonds or walnuts is practical for travel, work or outdoor days. See our comparison of best dry fruits for energy.
Frequently Asked Questions
Can dry fruits be eaten every day?
Yes, for most people they can be part of a balanced diet when portions are appropriate and the overall diet remains varied.
Do dry fruits need to be soaked?
No. Soaking is a preference, not a requirement for most nuts and dried fruits. Some people simply prefer the softer texture.
Are unsulphured apricots better?
Unsulphured and sulphured apricots are processed differently. Unsulphured apricots typically have a darker natural colour, while sulphur treatment helps preserve a brighter colour and extend shelf life. Choose according to your preference and ingredient requirements.