If you’re looking to live a healthy life and improve your diet to stay healthy, then dried fruits and nuts are the way to go! Each and every Dried Fruit & Nuts have an impressive nutrient profile along with incredible health benefits to ensure you feel your best and at optimum levels. It is important to remember everything is best in moderation and should be eaten according to serving recommendations.

To ensure you are fully aware of the amazing benefits of Dried Fruits & Nuts; We at Naked Foods have curated a list of 10 of our favourite Dried Fruits & Nuts so you can add to your diet! 

1.  Almonds 

Almonds are a super-food that delivers a plethora of health benefits. They are packed full of vital nutrients, proteins and vitamins such as Vitamin E to ensure your body is properly furnished and nourished. They are great additions to meals to provide an extra crunch and texture as well as acting as a healthy substitute for conventional snacking options. Almonds help combat constipation, assist in lowering cholesterol levels and help improve hair, skin and teeth appearance.

Serving: 28 grams (164 calories)

Protein: 6 grams 

Carbs: 2.5 grams

Fibre: 3.5 grams

Fat: 14 grams 

Vitamin E: 37% of the Recommended Daily Intake (RDI)

Manganese: 32% of the RDI


2.  Walnuts

These wrinkle shaped nuts are extremely nutritious and are loaded with vital Omega- 3 fatty acids, fibres, proteins, anti-oxidants, vitamins and minerals. Walnuts are efficient in reducing inflammation, lower blood pressure and promote a healthy gut. If you need that extra boost of concentration to last you through the day, walnuts have a high concentration of DHA which is a type of Omega- 3 fatty acid and are the top-ranked nut for brain health. DHA helps improve cognitive performance in adults and prevents age-related cognitive decline.

Serving: 28 grams (185 calories) Carbs: 3.9 grams 

Protein: 4.9 grams

Sugar: 0.7 grams

Fibre: 1.9 grams

Fat: 18.5 grams


3.  Dates

If you don’t already incorporate dates into your diet, you definitely will after reading their amazing benefits. Dates are the perfect substitute for sugar in any dessert, they deliver natural sweetness with only a small amount. They are high in fibre and disease-fighting antioxidants as well as promoting brain health, assisting weight loss and managing cholesterol levels. 

Serving: 1 Date (20 calories) 

Protein: 0.17 grams

Fat: 0.3 grams

Sugar: 4.5 grams

Fibre: 0.6 grams

Iron: 0.07 mg

Vitamin B-6: 0.012 mg


4.  Prunes

Prunes are a great way to get your dose of both insoluble and soluble fibre. Insoluble fibre acts as a bowel moderator whilst soluble fibre helps moderate digestion and better absorb the nutrients from the foods you consume. Additionally, they are rich in Potassium which helps maintain heart health; Iron which helps transport oxygen around the body; and Vitamin A which supports a healthy immune system. 

Serving: 30 grams (51 calories) 

Carbs: 8 grams 

Fibre: 1 gram 

Sugars: 7 grams 

Vitamin A: 5% (RDI) 

Potassium: 3% (RDI)


5.  Dried Apricots

Dried apricots are without a doubt one of the heavyweights of the dried fruit category, with their high levels of vitamin A, C and Potassium to support this claim. To add to this already impressive list, they are also loaded with fibre and essential minerals such as iron, calcium, phosphorus, selenium and magnesium. Dried Apricots are great for keeping your cravings in check and therefore aid in weight loss or weight management goals. They are also great for blood health, relieving muscle spasms and cramps. But due to their high sugar content, it is important to eat dried apricots in moderation and to abide by the serving recommendation. 

Serving: 28 grams (68 calories) 

Carbs: 18 grams

Fibre: 2.1 grams

Protein: 1 gram

Fat: 0.1 grams

Sugars: 15 grams 

Sodium: 2.8 mg 

Calcium: 16 mg

6.  Cashews

Cashews are a rich source of Vitamins E and B6 and are low in sugar, high in fibre and heart-healthy fats. They also nourish the body with copper, magnesium and manganese which are important for energy production, maintaining optimum brain health, immunity to combat illness and enhancing bone health! Moreover, they deliver a rich texture and flavour to dishes and can be eaten as an afternoon snack. 

Serving: 28 grams (155 calories) 

Protein: 5 grams 

Carbs: 9 grams

Fibre: 1 gram 

Fat: 12 grams

Copper: 67% (RDI)

Magnesium: 20% (RDI)

Manganese: 20% (RDI)


7.  Raisins 

Don’t underestimate their size because although they are tiny, they are packed with many health benefits. Raisins are free of fat and cholesterol, high in antioxidants and fibre. They aid in relieving constipation, prevent anaemia, protect your teeth, and build strong bones. Aesthetic benefits of raisins include their ability to encourage youthful glowing clear skin and reduce sagging.

Serving: 28 grams (108 calories) 

Protein: 1 gram 

Fat: 0 grams 

Carbs: 29 grams 

Fibre: 1 gram 

Sugars: 21 grams


8.  Pecans

Pecans are a great source of magnesium, potassium and calcium which all collectively help lower blood pressure. Although pecans are high in fats, the majority of their fat content is derived from heart-healthy fats called monosaturated fat. Additionally, pecans improve blood sugar control, brain function and heart health.

Serving: 28 grams (196 calories) 

Protein: 2.7 grams 

Fat: 20.4 grams (1.8 g saturated) 

Sodium: 0 grams 

Cholesterol: 0 grams


9.  Pistachios 

Standing out amongst the other nuts is the pistachio with its green colouring and slightly sweet taste. The pistachio has high levels of unsaturated fatty acids which have antioxidant and anti-inflammatory benefits. They are bursting with minerals, fibre that help moderate blood sugar levels, blood sugar, blood pressure and cholesterol. They can help manage weight as they manage cravings and help you stay full longer, and purchasing shelled pistachios it helps slow down your eating.

Serving: 28 grams (159 calories) 

Protein: 5.72 grams 

Carbs: 7.7 grams 

Fat: 12.85 grams 

Fibre: 3 grams


10.  Macadamia

Macadamia nuts are infused with various essential nutrients such as fibre and antioxidants which are key in reducing the risk as well as manage conditions such as cardiovascular disease, diabetes and digestive health. Naturally, they have low sugar and carbohydrate content and are great in endorsing weight loss and promote brain health. 

Serving: 28 grams (208 calories) 

Protein: 2 grams 

Fat: 23 grams 

Carbs: 4 grams 

Sugar: 1 gram 

Fibre: 3 grams 

Manganese: 58% (RDI) 

Thiamine: 22% (RDI)

Copper: 11% (RDI)



  • 12 Healthiest Dried Fruits / Nutrition / Healthy Eating. Fitday.com. (2020). Retrieved 21 August 2021, from https://www.fitday.com/fitness-articles/nutrition/healthy-eating/12-healthiest-dried-fruits.html.
  • Dried Fruit: Good or Bad?. Healthline. (2021). Retrieved 21 August 2021, from https://www.healthline.com/nutrition/dried-fruit-good-or-bad.
  • Nutrient comparison of tree nuts. Almonds.com. (2021). Retrieved 21 August 2021, from https://www.almonds.com/sites/default/files/2020-04/nutrient_comparison_chart_for_tree_nuts_redesign.pdf.


About the Author 

Gabriella is a University student studying a Bachelor of Commerce majoring in Marketing and International Business. She is passionate about health and fitness and follows a ‘semi-vegetarian’ diet – a less restricted diet fuelled with all the essential nutrients from whole foods and the occasional inclusion of selected meats. She is keen to learn how to implement sustainable measures in her life and lead a more eco-friendly life