Dry Fruits and Nuts Nutrition Chart India: Almonds, Cashews, Walnuts, Dates, Raisins (IFCT 2017)
Almonds, walnuts, cashews, pistachios and peanuts are the nuts Indian kitchens reach for, and dates, raisins and dried apricots are the dry fruits that sit beside them. This chart puts 9 rows side by side per 100 g from the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017): energy, protein, fat, carbohydrate and fibre from Table 1, then calcium, iron, magnesium, zinc and potassium from Table 5, then what 20 g of each holds by our arithmetic. It reports the food, not how much the body absorbs, which IFCT does not report.
The short answer
By IFCT 2017, per 100 g, walnuts have the most energy of the nuts here at 671 kcal, then almonds at 609, cashew nuts at 583, pistachio nuts at 539 and raw groundnut at 520 kcal. The dry fruits are lower at 297 to 320 kcal, with almost no fat (under 1 g) and 2.45 to 3.17 g of protein, against 39.63 to 64.27 g of fat in the nuts. Groundnut has the most protein (23.65 g), almonds the most fibre (13.06 g), calcium (228 mg) and magnesium (318 mg), and black raisins the most iron (6.81 mg) and potassium (1105 mg). Our reading: no row leads on everything, and a handful is about 20 g, so look at the serving table too.
Energy, protein and fat per 100 g
Each row is one IFCT 2017 Table 1 row (proximate principles and dietary fibre), per 100 g edible portion as listed in the book, mean values as printed. Energy is the book's kilojoules divided by 4.184, to the nearest kcal. Nuts are raw and shelled; dates, raisins and apricot are the dried fruit.
| Food (IFCT 2017 row) | Energy per 100 g | Protein per 100 g | Fat per 100 g |
|---|---|---|---|
| Almond (H001) | 609 kcal | 18.41 g | 58.49 g |
| Walnut (H021) | 671 kcal | 14.92 g | 64.27 g |
| Cashew nut (H005) | 583 kcal | 18.78 g | 45.20 g |
| Pistachio nuts (H018) | 539 kcal | 23.35 g | 42.49 g |
| Ground nut (peanut), raw (H012) | 520 kcal | 23.65 g | 39.63 g |
| Dates, dry, pale brown (khajoor) (E017) | 320 kcal | 2.45 g | 0.35 g |
| Raisins, dried, black (E057) | 306 kcal | 2.57 g | 0.34 g |
| Raisins, dried, golden (E058) | 297 kcal | 2.76 g | 0.35 g |
| Apricot, dried (E005) | 316 kcal | 3.17 g | 0.74 g |
Carbohydrate and fibre per 100 g
The Available Carbohydrate (CHOAVLDF) and Total Dietary Fibre (FIBTG) columns of the same Table 1 rows, in g per 100 g. For the sugars in the dry fruits, see sugar in fruits.
| Food (IFCT 2017 row) | Available carbohydrate per 100 g | Total dietary fibre per 100 g |
|---|---|---|
| Almond (H001) | 3.04 g | 13.06 g |
| Walnut (H021) | 10.14 g | 5.39 g |
| Cashew nut (H005) | 25.46 g | 3.86 g |
| Pistachio nuts (H018) | 15.82 g | 10.64 g |
| Ground nut (peanut), raw (H012) | 17.27 g | 10.38 g |
| Dates, dry, pale brown (khajoor) (E017) | 74.91 g | 8.95 g |
| Raisins, dried, black (E057) | 71.29 g | 3.92 g |
| Raisins, dried, golden (E058) | 68.79 g | 4.56 g |
| Apricot, dried (E005) | 72.63 g | 3.32 g |
Calcium, iron and magnesium per 100 g
Each row is one IFCT 2017 Table 5 row (minerals and trace elements), the Calcium (CA), Iron (FE) and Magnesium (MG) columns, in mg per 100 g edible portion as listed in the book, mean values as printed.
| Food (IFCT 2017 row) | Calcium per 100 g | Iron per 100 g | Magnesium per 100 g |
|---|---|---|---|
| Almond (H001) | 228 mg | 4.59 mg | 318 mg |
| Walnut (H021) | 105 mg | 3.21 mg | 180 mg |
| Cashew nut (H005) | 34 mg | 5.95 mg | 307 mg |
| Pistachio nuts (H018) | 135 mg | 4.50 mg | 149 mg |
| Ground nut (peanut), raw (H012) | 54 mg | 3.44 mg | 197 mg |
| Dates, dry, pale brown (khajoor) (E017) | 71.20 mg | 3.20 mg | 73.79 mg |
| Raisins, dried, black (E057) | 73.24 mg | 6.81 mg | 33.76 mg |
| Raisins, dried, golden (E058) | 51.83 mg | 4.26 mg | 28.32 mg |
| Apricot, dried (E005) | 28.57 mg | 2.50 mg | 14.04 mg |
Zinc and potassium per 100 g
The Zinc (ZN) and Potassium (K) columns of the same Table 5 rows, in mg per 100 g, mean values as printed.
| Food (IFCT 2017 row) | Zinc per 100 g | Potassium per 100 g |
|---|---|---|
| Almond (H001) | 3.50 mg | 699 mg |
| Walnut (H021) | 2.94 mg | 457 mg |
| Cashew nut (H005) | 5.34 mg | 635 mg |
| Pistachio nuts (H018) | 2.42 mg | 1053 mg |
| Ground nut (peanut), raw (H012) | 3.18 mg | 679 mg |
| Dates, dry, pale brown (khajoor) (E017) | 0.70 mg | 804 mg |
| Raisins, dried, black (E057) | 0.22 mg | 1105 mg |
| Raisins, dried, golden (E058) | 0.25 mg | 913 mg |
| Apricot, dried (E005) | 0.41 mg | 285 mg |
Only rows measured in 6 regions are used, and every row here is. IFCT lists dried dates in three rows: we use the pale brown row (E017, 6 regions, PDF page 168, potassium 804 mg) and leave out the dark brown row (E018, 2 regions), because this page uses only rows measured in 6 regions. The potassium-rich foods post uses the dark brown row (E018, 782 mg, 2 regions, PDF page 170), so the two dates figures differ. Fig, pine seed, coconut and other rows are not compared here.
What 20 g holds, with a weight we chose
IFCT lists food per 100 g, so a serving needs a weight, and 20 g is ours. Each figure is the per-100 g value times 20, divided by 100, to the nearest kcal for energy (from the kcal in the table above) and 0.01 g for the rest. These are raw-weight values.
| Serving (weight is ours) | Energy | Protein | Fat | Fibre |
|---|---|---|---|---|
| 20 g almonds (H001) | 122 kcal | 3.68 g | 11.70 g | 2.61 g |
| 20 g walnuts (H021) | 134 kcal | 2.98 g | 12.85 g | 1.08 g |
| 20 g cashew nuts (H005) | 117 kcal | 3.76 g | 9.04 g | 0.77 g |
| 20 g pistachio nuts (H018) | 108 kcal | 4.67 g | 8.50 g | 2.13 g |
| 20 g peanuts (H012) | 104 kcal | 4.73 g | 7.93 g | 2.08 g |
| 20 g dry dates (pale brown) (E017) | 64 kcal | 0.49 g | 0.07 g | 1.79 g |
| 20 g black raisins (E057) | 61 kcal | 0.51 g | 0.07 g | 0.78 g |
| 20 g golden raisins (E058) | 59 kcal | 0.55 g | 0.07 g | 0.91 g |
| 20 g dried apricot (E005) | 63 kcal | 0.63 g | 0.15 g | 0.66 g |
What the numbers say
- Nuts are energy-dense because of fat. Walnuts have 64.27 g of fat and 671 kcal per 100 g, so 20 g holds about 134 kcal; dry dates have 320 kcal and 0.35 g of fat per 100 g, so 20 g holds about 64 kcal.
- Protein and fibre sit with the nuts and peanuts. Groundnut 23.65 g and pistachio nuts 23.35 g of protein per 100 g; almonds 13.06 g and pistachio nuts 10.64 g of fibre.
- Black raisins lead on iron and potassium in this set. Black raisins have 6.81 mg of iron and 1105 mg of potassium per 100 g, and dry dates 804 mg of potassium.
- Almonds lead the nuts on calcium and magnesium. 228 mg of calcium and 318 mg of magnesium per 100 g, against 34 mg and 307 mg for cashew nuts.
For many more foods ranked by energy, see high-calorie Indian vegetarian foods; for peanuts against almonds and cashews, see peanuts vs almonds and cashews. For the full rankings of iron, calcium, magnesium, potassium and fibre, see iron-rich vegetarian foods, calcium-rich vegetarian foods, magnesium-rich vegetarian foods, potassium-rich foods and high-fibre vegetarian foods.
What the guidelines and requirement tables say
The Dietary Guidelines for Indians 2024 say (PDF page 19) that nuts, oilseeds, fish, eggs and similar foods are nutrient dense and are rich sources of good quality fats, proteins, vitamins and other nutrients, and that different varieties of oilseeds and nuts are advised. In Table 1.2a, "Nutrients from 'My Plate for the Day' (Vegetarian)" (PDF page 24), the 2,000 kcal plate lists nuts and seeds at 35 g a day, about 181 kcal, about 6 g of protein and about 15 g of fat. The ICMR-NIN 2020 brief note on nutrient requirements for Indians (PDF page 6) lists, in its Table 3 (males) and Table 4 (females), a calcium RDA of 1000 mg for both, with an EAR of 800 mg; an iron RDA of 19 mg and 29 mg, with EARs of 11 mg and 15 mg; a magnesium RDA of 440 mg and 370 mg, with EARs of 370 mg and 310 mg; and a zinc RDA of 17 mg and 13.0 mg, with EARs of 14 mg and 11 mg. This page quotes these figures as written and does not turn the table values into a share of them: they are targets for a day, and a table of foods does not tell you what you eat or absorb.
What this page leaves out
- Absorption: IFCT 2017 reports the minerals in the raw food, not how much the body takes up, and we did not read a source that gives this for Indian foods.
- Roasted, salted, coated, soaked or packaged nuts and dry fruit, nut butters, dried fig and other foods with no 6-region IFCT row, and fortified products.
- Fatty acids, vitamins and the other nutrients in the same tables.
- How much of any food to eat: the guideline figures above are quoted, not recommended by this page.
- Whether any food suits you, with a nut allergy, a condition or medicines: only a doctor or registered dietitian can tell you that.
A note on health
This article is general educational content, not medical advice. It does not say that any nut or dried fruit prevents or treats any condition. If you have a nut allergy, are pregnant or breastfeeding, follow a restricted diet, have a medical condition, take medicines or supplements or have been told a nutrient is low, talk to a doctor or registered dietitian about your own situation before changing your diet.
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Join the NYUS waitlistFrequently asked questions
Which nut or dry fruit has the most protein?
In IFCT 2017 Table 1, per 100 g, groundnut (peanut, H012) has 23.65 g of protein, then pistachio nuts (H018) 23.35 g, cashew nuts (H005) 18.78 g, almonds (H001) 18.41 g and walnuts (H021) 14.92 g. The dry fruits here have 2.45 to 3.17 g (dates E017 2.45 g, black raisins E057 2.57 g, dried apricot E005 3.17 g).
Which has the most iron, dates, raisins or nuts?
Per 100 g, IFCT 2017 Table 5 lists black raisins (E057) at 6.81 mg of iron, cashew nuts (H005) 5.95 mg, almonds (H001) 4.59 mg, pistachio nuts (H018) 4.50 mg and golden raisins (E058) 4.26 mg, with dry dates (E017) at 3.20 mg. IFCT reports the iron in the food, not how much the body absorbs.
How many calories are in a handful of almonds, walnuts or cashews?
By our arithmetic from the IFCT 2017 energy per 100 g (almonds 609 kcal, walnuts 671 kcal, cashew nuts 583 kcal), 20 g holds about 122 kcal of almonds, 134 kcal of walnuts and 117 kcal of cashew nuts. The 20 g weight is ours and these are raw-nut values.
What do the Dietary Guidelines for Indians say about nuts?
The Dietary Guidelines for Indians 2024 (ICMR-NIN) say that nuts and oilseeds are nutrient dense and rich sources of good quality fats, proteins, vitamins and other nutrients, and that different varieties are advised (PDF page 19). Their 2,000 kcal vegetarian plate table lists 35 g of nuts and seeds a day, about 181 kcal, 6 g of protein and 15 g of fat (Table 1.2a, PDF page 24). This page quotes them and gives no advice of its own.
How much calcium, iron and magnesium do I need, and what if I have a nut allergy?
The ICMR-NIN 2020 brief note (PDF page 6) lists a calcium RDA of 1000 mg for males and females (EAR 800 mg), an iron RDA of 19 mg for males and 29 mg for females (EARs 11 mg and 15 mg) and a magnesium RDA of 440 mg for males and 370 mg for females (EARs 370 mg and 310 mg). This page does not say whether you are getting enough. If you have a nut allergy or a medical condition, or take medicines or supplements, ask a doctor or registered dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1 (Proximate Principles and Dietary Fibre), Energy (ENERC, kJ), Protein (PROTCNT), Fat (FATCE), Available Carbohydrate (CHOAVLDF) and Total Dietary Fibre (FIBTG) columns, per 100 g edible portion, rows opened and read from the PDF on 24 Oct 2026: E005 (PDF page 49); E017 (PDF page 50); E057, E058 (PDF page 51); H001, H005, H012 (PDF page 55); H018, H021 (PDF page 56). Table 5 (Minerals and Trace Elements), Magnesium (MG), Zinc (ZN) and Potassium (K) columns: E005, E017 (PDF page 168); E057, E058 (PDF page 172); H001, H005, H012 (PDF page 180); H018, H021 (PDF page 182); Calcium (CA) and Iron (FE) columns: E005, E017 (PDF page 167); E057, E058 (PDF page 171); H001, H005, H012 (PDF page 179); H018, H021 (PDF page 181).
- ICMR-NIN, Nutrient Requirements for Indians 2020, brief note, Tables 3 and 4, PDF page 6.
- ICMR-NIN, Dietary Guidelines for Indians 2024, PDF pages 19 and 24.
The serving weight and the serving figures are NYUS's own arithmetic, and every sentence starting "Our reading" is NYUS opinion, not from a study. Names in brackets are our matching to the IFCT row names.