Whether you are counting calories, tracking macros, or just trying to snack smarter — knowing the exact calorie content of dry fruits is essential. This is the most comprehensive dry fruits calorie chart available for Indian consumers.
All values are per **30g serving** (a standard handful), which is the nutritionally recommended portion for most dry fruits.
## Complete Dry Fruits Calories Chart (per 30g)
| Dry Fruit |
Calories |
Protein |
Fat |
Carbs |
Fibre |
| Almonds (raw) |
170 |
6.0g |
14.9g |
5.8g |
3.5g |
| Cashews (raw) |
157 |
5.1g |
12.4g |
8.6g |
0.9g |
| Walnuts |
196 |
4.6g |
19.6g |
4.1g |
1.9g |
| Pistachios |
156 |
5.8g |
12.6g |
7.7g |
3.0g |
| Peanuts (roasted) |
170 |
7.7g |
14.5g |
5.3g |
2.4g |
| Makhana (fox nuts) |
107 |
3.9g |
0.4g |
19.9g |
7.6g |
| Raisins (kishmish) |
85 |
0.9g |
0.1g |
22.5g |
1.1g |
| Dates (khajoor) |
82 |
0.6g |
0.03g |
22.0g |
2.3g |
| Figs (anjeer) |
74 |
1.0g |
0.3g |
19.2g |
2.9g |
| Apricots (khubani) |
72 |
1.1g |
0.2g |
18.8g |
2.5g |
| Prunes |
72 |
0.7g |
0.1g |
19.1g |
2.1g |
| Cranberries (dried) |
93 |
0.1g |
0.1g |
25.0g |
2.7g |
| Coconut (desiccated) |
187 |
1.8g |
18.3g |
6.8g |
4.8g |
| Macadamia nuts |
204 |
2.2g |
21.5g |
3.9g |
2.4g |
| Brazil nuts |
186 |
4.1g |
18.8g |
3.5g |
2.1g |
| Hazelnuts |
178 |
4.3g |
17.2g |
4.7g |
2.7g |
| Pecans |
196 |
2.6g |
20.4g |
3.9g |
2.7g |
| Pine nuts (chilgoza) |
191 |
3.9g |
19.4g |
3.7g |
1.1g |
## Lowest Calorie Dry Fruits (Best for Weight Loss)
1. **Makhana** — 107 calories (+ highest fibre at 7.6g)
2. **Dried apricots** — 72 calories
3. **Dried figs** — 74 calories
4. **Prunes** — 72 calories
5. **Raisins** — 85 calories
**Makhana is the clear winner** for calorie-conscious snacking. At 107 calories per 30g with 7.6g fibre, it fills you up more than any other dry fruit at less than 110 calories. Compare that to potato chips at 160 calories per 30g with just 1g fibre.
Explore: [Pala-G Flavoured Makhana](/flavoured-makhana) — 15+ flavours, all under 130 calories per 30g.
## Highest Calorie Dry Fruits (Best for Bulking / Underweight)
1. **Macadamia nuts** — 204 calories
2. **Pecans** — 196 calories
3. **Walnuts** — 196 calories
4. **Pine nuts** — 191 calories
5. **Coconut (desiccated)** — 187 calories
For those looking to gain weight healthily (underweight, athletes, post-illness recovery), walnuts and macadamia nuts provide the most calories alongside excellent nutrition.
## Highest Protein Dry Fruits
| Dry Fruit |
Protein per 30g |
| Peanuts |
7.7g |
| Almonds |
6.0g |
| Pistachios |
5.8g |
| Cashews |
5.1g |
| Walnuts |
4.6g |
| Makhana |
3.9g |
| Brazil nuts |
4.1g |
**Best protein-per-calorie ratio:** Peanuts and pistachios win. Pistachios give 5.8g protein for 156 calories — better protein efficiency than most nuts.
## Dry Fruits for Specific Diets
### Keto / Low-Carb Diet
Best choices (lowest carbs per 30g):
- Macadamia nuts (3.9g carbs)
- Walnuts (4.1g carbs)
- Pecans (3.9g carbs)
- Brazil nuts (3.5g carbs)
Avoid on keto: Raisins (22.5g carbs), Dates (22g carbs), Cashews (8.6g carbs)
### High-Fibre Diet
Best choices (highest fibre per 30g):
- Makhana (7.6g)
- Almonds (3.5g)
- Pistachios (3.0g)
- Coconut (4.8g)
### Heart-Healthy Diet
Best choices (highest unsaturated fat, lowest saturated):
- Walnuts (omega-3 rich)
- Almonds (oleic acid)
- Pistachios (phytosterols)
## How Many Calories in a "Handful"?
A standard handful varies by nut density:
| Dry Fruit |
1 Handful |
Approx. Calories |
| Almonds |
~20 nuts |
170 |
| Cashews |
~18 nuts |
157 |
| Walnuts |
~4–5 halves |
130 |
| Pistachios |
~49 nuts |
156 |
| Makhana |
~30–40 puffs |
107 |
| Raisins |
~1.5 tbsp |
85 |
## Calorie Difference: Raw vs Roasted vs Flavoured
**Raw nuts:** Base calorie count (as listed above)
**Dry roasted:** Nearly identical — roasting removes water but doesn't add calories. Difference is less than 5%.
**Oil roasted:** Adds ~30–40 calories per 30g depending on oil amount.
**Flavoured (savoury — peri peri, cheese, masala):** Adds ~15–25 calories per 30g from seasoning and light oil coating.
**Flavoured (chocolate/sweet):** Adds ~30–50 calories per 30g depending on coating thickness.
At Pala-G, our savoury flavoured almonds and cashews add approximately 20–25 calories per 30g versus plain raw nuts. Our chocolate-dipped range adds around 40 calories per 30g. Exact nutrition values are on each product page.
Browse: [Pala-G Flavoured Cashews](/flavoured-cashews) · [Pala-G Flavoured Almonds](/flavoured-almonds)
## Daily Calorie Budget from Dry Fruits
For a 1,800–2,200 calorie daily diet, nutritionists recommend getting **150–200 calories from nuts/dry fruits** — about one 30g serving.
If you snack twice daily, keep to 30g per session (total 60g / 300–340 calories from dry fruits).
**Sample allocation:**
- Morning: 10 soaked almonds = 85 calories
- Afternoon: 30g makhana = 107 calories
- **Total: 192 calories from dry fruits** — perfectly within guidelines
## Frequently Asked Questions
**Are dry fruits fattening?**
No — when eaten in 30g portions, dry fruits support weight management. Their high satiety means you eat fewer calories overall. The research consistently shows nut consumers have lower body weight than non-consumers.
**Which dry fruit has zero calories?**
None — all dry fruits have calories. Makhana at 107 per 30g is the lowest among commonly available options.
**How many calories in 100g of almonds?**
Approximately 567 calories. But no one eats 100g in one sitting — the 30g (170 calorie) serving is the research standard.
**Are dates high in calories?**
Two dates (roughly 30g) contain about 82 calories — not particularly high. The concern is their natural sugar content (18g per 30g), not calories per se.
**Ready to snack smart?** Explore [Pala-G's full range](/shop) — 290+ flavours, FSSAI certified, all with clear nutrition information. Free delivery above ₹999.
*Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual results may vary. Consult your doctor or a certified nutritionist before making significant changes to your diet. Pala-G dry fruits are natural food products — not medicine. FSSAI Certified.*
