We all know that fruits, in general, are packed with nutrients and vitamins. It is also known that eating a variety of fruits is important, as fruits differ in their nutritional content. But eating a variety of fresh fruits all year round can be difficult, as fruits are often seasonal. This is why eating dry fruit is a great way to get the nutrients - they are just as delicious and they can be stored for a long time!

The drying process might remove the water from the fruit, but it can also condense the nutrients. This is why dried fruit is packed with minerals, such as potassium, folate, and magnesium. They are also high in many vitamins like vitamin C, vitamin A, and vitamin K. Most dried fruit is also extremely high in fiber and antioxidants, and some individual dried fruit can even work as a natural laxative and provide omega 3 fatty acids.

Best Nuts, Seeds, and Dried Fruit at PlantX

Rind - Tropical Fruit Blend

This delicious blend contains bittersweet orange, tangy kiwi, and organic pineapple. This tropical bag of dried fruit makes an amazing snack and is easy to enjoy on the go. It is high in fiber, antioxidants, and vitamin C - and contains nothing added but dried fruit.

Rind - Dried Strawberry-Peary Blend

Rind delivers another flavorsome mix of sweet red apple, pear, and strawberry. These fruit and berries are gently dried in the sun for the best texture and flavor. Made with USA-grown fruit and berries, this Dried Strawberry-Peary Blend keeps it real with nothing but the deliciousness of real fruit.

Rawmio - Chocolate Covered Nuts

These chocolate nuts are a great way to get in your antioxidants! Covered with 70% dark raw chocolate, these nuts are rich in zinc, magnesium, and vitamin C. Enjoy these delicious, rich, and crunchy nuts as a snack or a dessert. Choose your favorite from chocolate-covered almonds, cashews, hazelnuts, or macadamia nuts!

The Ugly Company - Upcycled Dried Fruits

The Ugly Company delivers a way to reduce food waste in the most delicious and nutritious way. These Upcycled Dried Fruits come as apricots, nectarines, kiwis, and peaches, which have been discarded because of their appearance.

The Ugly Company turns these imperfect, yet delicious fruits into easy dried fruit snacks; they’re healthy, tasty, and full of goodness!

Raw Guru - Organic Hazelnuts

These organic, raw, and non-GMO hazelnuts from Raw Guru make a delicious and nutrient-dense snack or addition to meals. Not only are these hazelnuts crunchy, and nutty, but they’re also packed with minerals and vitamin E.

SuperSeedz - Pumpkin Seeds

These naturally flavored pumpkin seeds will take your salads, bread, and other recipes to another level! Made from extra-large European pumpkin seeds without the shell, these seeds are packed with crunch and protein. In addition to being allergen-free, they are also keto and paleo-friendly.

Top tips & recipes

To keep your dried fruit fresh, chewy, and soft, and your nuts and seeds crispy and crunchy, always store them in an airtight container or a zip lock bag. The humidity in the air can make the nuts go soft and too much exposure to air can harden the fruit and make them really dry.

Want to eat your nuts, seeds, and dried fruit in different ways other than snacking them straight from the bag? Good news - these healthy snacks can be enjoyed in so many ways!

Add them into porridge, muesli, or yogurt, for example. They are also delicious in baking, such as muffins, cakes, and cookies. Just make sure to check that your dried fruit, nuts, and seeds are not salted. Salted nuts and seeds go deliciously in salads. If you’re feeling creative, you can even make your own trail mix from different kinds of dried fruit, nuts, and seeds!

Frequently Asked Questions

Which nuts and dried fruit are the most nutrient-dense?

All nuts are a good source of healthy fats, fiber, minerals, and vitamins. Each type of nut has different nutritional benefits. Nuts such as almonds, cashews, walnuts, and hazelnuts are all high in different levels of magnesium, manganese, copper, and vitamin E and K.

Dried fruit also differs in nutrition, but all dried fruit is high in vitamins and fiber. In dried fruit such as prunes, apricots, raisins, and different kinds of berries, you get potassium, vitamins, copper, and antioxidants.

What is the best time to eat nuts, seeds, and dried fruit?

In general, nuts, seeds, and dried fruit can be enjoyed whenever. But because of their high energy content, they might be the most beneficial when enjoyed in the mornings or as a snack during the day.

Nuts, seeds, and dried fruit can give you a good boost of energy and keep the stomach fuller for longer. Dried fruit also contains sugar, which can affect the quality of sleep if enjoyed late in the night.

Can dried fruits and nuts be eaten every day?

Of course! Nuts, seeds, and dried fruits are nutrient-dense snacks or addition to meals, such as salads, bread, and granola. They contain vitamins, minerals, fiber, and energy. Because of their high energy content, it is advisable to pay some attention to the amount of dried fruit and nuts enjoyed.

The US FDA (Food and Drug Administration) recommends consuming around 40 grams of dried fruit per day. This, of course, varies on the person’s activity, gender, and other factors.

Are dried fruits as healthy as fresh fruits?

Whether it’s dried or fresh, fruit is always nutritious and makes a better option for unnatural and refined snacks. But when comparing dried fruit with fresh fruit, they differ a lot in nutrition. Dried fruit is kind of like a concentrated version of the fresh fruit; it contains more vitamins, minerals, and fiber.

Because the dried fruit has had its water removed, they are also sweeter and higher in calories than fresh fruit. For a healthy and balanced diet, it is smart to enjoy both dried and fresh fruit in moderation.

Can nuts and dried fruit help with constipation?

Dried dates, prunes, figs, apricots, and other dried fruits are high in fiber, which can act as constipation relief. Prunes are especially great because they contain sorbitol which is a natural laxative. Some nuts, like almonds, are high in magnesium which can neutralize stomach acid and help with constipation as well.