In this guide
Quick answer
Nuts carry about 550 to 650 kcal per 100 g, and dried fruits such as raisins, figs and dates about 250 to 300 kcal per 100 g. A 30 g handful of almonds or cashews is therefore about 165 to 175 kcal, walnuts about 195, and a handful of raisins about 90.
Nuts are high in calories because most of their weight is fat, mostly the unsaturated kind. Dried fruit is lower because it is mainly natural sugar and fibre, with little fat. Both are nourishing foods; the difference is how quickly a casual handful adds up.
How many calories are in dry fruits per 100 g?
Walnuts are the highest of the everyday dry fruits at about 650 kcal per 100 g, and dried figs among the lowest at about 250. The table below uses approximate, rounded values from widely published food composition data (USDA FoodData Central), and the counts are rough because nut sizes vary by grade.
| Dry fruit | Per 100 g | Per 30 g handful | About how many in 30 g |
|---|---|---|---|
| Akhrot (walnuts) | about 650 kcal | about 195 kcal | about 14 halves |
| Badam (almonds) | about 580 kcal | about 175 kcal | about 22 to 23 |
| Pista (pistachios) | about 560 kcal | about 170 kcal | about 45 to 50 kernels |
| Kaju (cashews) | about 555 kcal | about 165 kcal | about 18 |
| Makhana (fox nuts) | about 350 kcal | about 105 kcal | a large bowl |
| Kishmish (raisins) | about 300 kcal | about 90 kcal | a small fistful |
| Khajur (dates) | about 280 kcal | about 85 kcal | 3 to 4 small, or 1 large |
| Anjeer (dried figs) | about 250 kcal | about 75 kcal | about 3 |
Roasted and masala nuts are close to raw ones per 100 g. Dry roasting removes a little water, so the number creeps up slightly, and nuts fried in oil add more. The seasoning itself adds almost nothing, but salt makes it easier to keep eating.
How many calories are in a handful of dry fruits?
A 30 g handful of mixed nuts is about 170 to 180 kcal, roughly the same as a medium roti with a spoon of ghee. A handful of mixed nuts and raisins together is a little lower, about 140 to 150 kcal, because the fruit dilutes the nuts.
The word handful is the problem. A cupped adult hand holds far more than 30 g of cashews, and a snack bowl on the dining table can hold 100 g without looking full. If you are counting, weigh once on a kitchen scale, see what 30 g looks like in your own bowl, and use that bowl from then on.
A portion guide you can actually follow
- Pick one bowl or box that holds about 30 g of your usual mix, and eat from that, not from the packet.
- Pair nuts with fruit. Half nuts, half raisins or chopped figs gives the same volume for fewer calories.
- Count cooking nuts too. The kaju in a gravy and the badam in the kheer are part of the day.
- Keep the jar out of sight. Dry fruits on the table get eaten by the handful every time someone passes.
- Fill pouches in the morning for work or travel, one pouch per day.
Are dry fruits good for people watching their weight?
Dry fruits can fit into a weight-conscious diet when the portion is small, but they are not a weight-loss food and no dry fruit burns fat. Nuts are filling because of their fat, protein and fibre, so a small handful can stand in for a less filling snack such as biscuits or namkeen.
For people watching their weight, the lighter choices per handful are roasted Makhana, dried figs such as Regular Anjeer, and a measured portion of almonds. Walnuts are worth eating for their omega-3 fat, but because they are the most calorie-dense, a few halves go a long way. If you have diabetes, dried fruit is concentrated sugar; ask your doctor or dietitian how much suits you.
Our healthy snacks page groups the everyday picks we would suggest for a desk drawer or a school bag.
Which dry fruit has the fewest calories?
Among the common ones, dried figs and dried apricots are the lowest at about 240 to 250 kcal per 100 g, with dates and raisins close behind. Makhana is low per bowl because it is so light, even though its per-100 g figure is higher than dried fruit.
Low calories is not the same as low sugar, though. Dried fruit has had its water removed, so the fruit sugar is concentrated. Five dates are a sweet, not a salad.
Do cashews have more calories than almonds?
No, cashews and almonds are almost the same, about 555 and 580 kcal per 100 g. Cashews feel richer because they are softer and creamier, but they carry slightly less fat and slightly more starch than almonds. What differs is how many you eat: cashews disappear faster.
Size makes no difference to calories per gram. Our Jumbo Cashew and Regular Cashew have the same energy per 100 g; there are simply fewer jumbo nuts in a handful. The same is true of walnut halves versus quarters. Our guide to kaju grades explains what the size names mean.
You will find all of these on our dry fruits shelf. We send them across India; orders start at ₹1,000 and every order ships free.
The lightest of these, sorted and worked out per portion, are on our page of low-calorie dry fruits and light snacks.
Questions people ask
How many calories are in 10 almonds?
Ten almonds weigh about 12 to 13 g and have roughly 70 to 75 kcal. Larger almonds weigh more, so the count per 100 kcal falls as size goes up.
How many calories are in 5 cashews?
Five whole cashews weigh about 8 g and have roughly 45 kcal. Jumbo cashews are heavier, so five of them carry a little more.
Do soaked almonds have fewer calories?
No. Soaking adds water, which has no calories, so each almond keeps the same energy. A soaked almond just weighs more.
How many calories are in one dates piece?
A small date of about 8 g has roughly 22 kcal, while a large Medjool of about 24 g has roughly 65 kcal. Size matters more than variety.
Can I eat dry fruits every day if I am on a diet?
Many people do, with a measured portion of about 30 g. If you have diabetes or another condition, ask your doctor or dietitian what amount suits you.
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Written at our counter, where these questions get asked every week.
