7 Low-Calorie Dry Fruits To Keep Your Diet on Track

Are your snack cravings silently sabotaging your diet? If you're trying to shed a few pounds or simply eat healthier, choosing the right snacks can make all the difference. Explore low calorie dry fruits—nature’s perfectly portioned, nutrient-packed snacks that satisfy cravings without the guilt.From crunchy mamra almonds to sweet figs and omega-packed walnuts, these smart  snacks strike the perfect balance between taste and nutrition.

In this blog, we’ll uncover the best low-fat dry fruits for weight loss, when to eat them, and how they can support your wellness journey without derailing your calorie goals.

Why Dry Fruits Are a Smart Snack Choice

Dry fruits are nutritional powerhouses. They’re packed with fiber, antioxidants, vitamins, and healthy fats. But not all dry fruits are created equal—some are calorie -dense, while others are lighter and better suited for weight management. Let’s explore the dry fruits with least calories that you can indulge in—without sabotaging your weight loss goals.

Top Low Calorie Dry Fruits for Weight Loss

Here are some of the best fruits for weight loss available at GGT Foods that keep your health (and hunger) in check:

1. Dried Figs (Anjeer)

• Calories per gram: ~2.9 kcal

• Calories per piece (~7g): ~20 kcal

Rich in fiber and minerals, figs support digestion and help you feel full longer. They also satisfy sweet cravings naturally, making them a perfect low-fat dry fruit for dieting.

2. Dried Apricots

• Calories per gram: ~3.0 kcal

• Calories per piece (~5g): ~17 kcal
  

These sun-kissed delights are low in fat and high in potassium and fiber. A few pieces can help you stay energized without a calorie overload.

3. Raisins (Kishmish)

• Calories per gram: ~3.0 kcal

• Calories per tablespoon (~15g): ~45 kcal

Small but mighty, raisins are one of the best low calorie dry fruits. They are rich in iron and natural sugars. Sprinkle a tablespoon over your oats, yogurt, or salads. While sweet, they’re best in moderation due to their sugar content.

4. Mamra Almonds (Badam)

• Calories per gram: ~6.9 kcal

• Calories per 10 almonds (~12g): ~70–83 kcal

While Mamra almonds are higher in calories, their protein, fiber, and healthy fats make them ideal for curbing hunger in small portions

5. Pistachios (Pista)

• Calories per gram: ~5.5 kcal/g

• Calories per 30 nuts (~18g): ~100 kcal

Among the low calorie dry fruits for weight loss, pistachios are a crunchy delight. Shelling pistachios slows down your snacking, helping you eat more mindfully and avoid overeating.

6. Walnuts (Akhrot)

• Calories per gram: ~6.5 kcal

• Calories per walnut half (~4g): ~26 kcal
  

Walnuts are brain-boosting and packed with omega-3s, fiber, and antioxidants.They’re slightly higher in calories but incredibly satisfying, making them one of the best low-fat dry fruits to include in moderation for satiety and heart health.

7. Fox Nuts (Makhana)

• Calories per gram: ~3.6 kcal

• Calories per roasted cup (~20g): ~60–70 kcal

Technically a seed but often used like a dry fruit, roasted makhana is light, crunchy, and satisfying. One of the best low-calorie snack options—especially great for guilt-free late-night cravings.

Best Time to Eat Low Calorie Dry Fruits for Weight Loss

Timing matters just as much as choice. To get the most from your low-fat dry fruits, consider these optimal moments:

• Morning Boost: Eat a small mix of mamra almonds, figs, walnuts, and apricots on an empty stomach to jumpstart metabolism.
  

• Pre-Workout: A few raisins or makhanas can provide just the right amount of energy without weighing you down.
  

• Evening Snack: Swap chips with roasted fox nuts or pistachios to manage those evening cravings more healthfully.
  

• Before Bed (in moderation): A couple of walnuts or makhanas may actually help improve sleep and keep nighttime hunger at bay.

Avoid calorie-dense varieties in large amounts and focus on dry fruits with least calories to support your weight loss plan.

Snack Smart with GGT Foods

Healthy living doesn’t mean giving up snacking—it just means snacking smarter. With GGT Foods, you get:

• Handpicked, premium-quality dry fruits

• 100% Organic

• Non-GMO

• Vegan

• 0% Cholesterol

• Zero Preservatives

• Gluten Free

•  Great prices for great health

Ready to upgrade your snacking? Explore our range of low-calorie dry fruits at GGT Foods and make every bite a smart choice!

Visit GGT Foods and shop guilt-free today!

Incorporating low-calorie dry fruits into your diet is a smart and satisfying way to stay on track with your weight loss goals. With the right portions and timing, dry fruits like almonds, walnuts, figs, and makhanas can can keep you full and nourished—without derailing your calorie goals. Remember, moderation is key—snack mindfully and choose wisely. 

For more health tips and dry fruit related insights, don’t forget to check out our other blogs!

Frequently Asked Questions

Q1. Which nut is best for weight loss?

Mamra almonds are a top pick—they’re rich in protein, fiber, and good fats, keeping you full longer. Just 10–12 almonds (≈70–80 kcal) can curb hunger effectively. According to the Harvard School of Public Health, nuts in moderation support weight control and metabolic health.

Q2. Which dried fruit is lowest in calories?

Among commonly consumed dried fruits, dried apricots and raisins are among the lowest in calories. For instance, dried apricots contain about 3.2 kcal per gram, and raisins offer roughly 3.0 kcal per gram. They’re not only light but also rich in fiber, making them ideal for weight-conscious snacking.

Q3. Do dry fruits reduce belly fat?

Dried apricots and raisins are among the lowest—about 3 kcal per gram. They're light, sweet, and high in fiber. The Cleveland Clinic recommends them as smart snack swaps when eaten in small amounts to avoid sugar overload.

Q4. How much dried fruit can I eat daily?

Stick to 20–30 grams per day (≈1 small handful) to enjoy benefits without excess sugar or calories. Portion control is key, says Registered Dietitian Keri Gans, especially for calorie-dense options like nuts and dried fruits.