Did You Know that Dried Fruit and Nuts can Help You Lose Weight?

Eating dried fruit and nuts helps nourish your body. Among their many benefits, they help you lose weight by alleviating hunger and containing fewer calories than you might think
Did You Know that Dried Fruit and Nuts can Help You Lose Weight?
Elisa Morales Lupayante

Written and verified by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Last update: 15 December, 2022

Eating dried fruit and nuts is a great way to balance your diet and get a good daily dose of vitamins, protein, and nutrients.

Although they’re small  they’re full of beneficial properties for your body.

One of the main characteristics of nuts is that they contain less than 50% water. However, that doesn’t keep them from being filled with vitamins and minerals that will improve your body’s overall function.

Among the components of dried fruit and nuts, you’ll find:

  • Vitamin B
  • Folic acid
  • Potassium
  • Iron
  • Fiber
  • Copper
  • Zinc
  • Vitamin E
  • Calcium
  • Magnesium

There are two types of foods we’re talking about today: nuts and dried fruit.

  • Nuts have a shell, or hull, like pistachios.
  • Dried fruit includes foods like raisins and prunes.

How do these foods help you lose weight?

How do these foods help you lose weight?
When you’re in between meals during the day and looking for a snack, dried fruit and nuts are a great alternative choice. After all, they satisfy your hunger and help you reduce your intake of carbohydrates and calories.
  • Since they contain a lot of fiber, these foods help you prevent or alleviate constipation while improving your digestion and helping you eliminate harmful waste.
  • They also help care for your bones. Thanks to their high calcium content, they keep your bones strong and in good health while preventing diseases like osteoporosis.
  • In addition, you’ll have a younger and healthier appearance thanks to the amount of antioxidants they contain. This helps delay the aging process and the onset of wrinkles.

You should be sure to consume dried fruits and nuts without added salt or sugar. Otherwise, they lose their benefits and can cause you to gain weight.

In the case of excess salt, it causes you to consume more fluids and will overwork your kidneys.

Next, we’ll take a look at six foods in this category that will help you maintain the proper functioning of your body and lose weight.

See also: How to fight osteoporosis


Walnuts are a type of nut that has a white nut surrounded by a hard, round, and thick shell.

Eating walnuts can help you reduce the amount of fat that builds up around the abdomen. In addition to reducing your appetite, they also contain minimal carbohydrates.


Pistachios are a purple nut that has green pulp. These nuts are covered by a hard shell that is split in half, and relatively easy to open.

Pistachios are metabolized completely by the body, which results in a low caloric intake. They’re also great for improving your eyesight and helping you to have healthy, strong teeth.


dried fruit
Almonds are a white nut surrounded by a thin brown skin.

These nuts contain healthy fats that alleviate hunger cravings and help you watch your weight. In addition, almonds improve digestion and are beneficial for preventing high cholesterol levels and heart problems.

Sunflower seeds

This seed has a white pulp surrounded by a black shell with white stripes. It comes from the sunflower.

Just like most nuts, sunflower seeds contain large quantities of vitamins and healthy fats that purify and cleanse your body.

When consumed in the correct amounts, sunflower seeds provide plenty of omega-3, 6, and 9 fatty acids that improve your body’s overall function and stimulate fat loss.


This dried fruit has a dark and wrinkled appearance. In spite of its unattractive look, it’s a sweet fruit with lots of nutrients.

Thanks to its many properties, prunes improve your metabolism and cleanse the body. Naturally, this helps you avoid problems with constipation and fat build up.

We recommend you read: Prunes to prevent bone mass loss


Finally, we have dates. Dates come from the date palm tree. They’re an oval shaped-fruit with a color that varies between red and yellow. As you may know, eating dates gives you a nutritious dose of fiber.

Dates not only help satisfy hunger and control your weight, however. They also improve brain activity.

In addition, dates are a natural remedy for fighting allergy and anemia problems.

Avoid consuming too many dried fruits and nuts

As with most other types of food, it’s important to avoid excess and to know how much you should consume.

That’s why it’s best to talk with a nutrition specialist as a guide. Every person’s body is different, so it’s important to find out what level of intake is right for you.

When buying dried fruit and nuts, be sure they are ripe and that the shell (if there is one) looks normal. Otherwise, they could contain fungi or mold (this is the case if they look greenish on the outside).

Some of the more common risks of consuming too many dried fruit and nuts are:

  • Toxicity from eating immature fruits
  • Allergic reactions
  • Diarrhea
  • Kidney stones

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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  • Hayes D, Angove M, et al. Walnuts (Junglans regia) chemical composition and research in human health. Critical Reviews Food Science and Nutrition. Junio 2016. 56 (8): 1231-41.
  • Lutz M. Nuts and body weight. An overview. Journal of Nutrition and Health Sciences. Febrero 2016. 3 (1).
  • Rock Ch, Zunshine E, et al. Effects of pistachio consumption in a behavioral weight loss intervention on weight change, cardiometabolic factors and dietary intake. Nutrients. 2020. 12 (7): 2155.
  • Ros E. Health benefits of nut consumption. Nutrients. Julio 2010. 2 (7): 652-682.
  • Warrilow A, Mellor D, McKune A, Pumpa K. Dietary fat, fibre, satiation, and satiety-a systematic review of acute studies. European Journal of Clinical Nutrition. 2019 Mar. 73 (3): 333-344.
  • Wien MA, Sabaté JM, Iklé DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov. 27 (11): 1365-72.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.