a wooden plate containing different dry fruits including almonds, dates, prunes, figs, apricots etc

Hey, eating dry fruits in this scorching heat, are you okay? My astonished friend exclaimed as she saw me munching on dry fruits in summer after our gym workout. I was also baffled by her remark. But then, I couldn’t stop myself from busting this myth on our drive back home. If you think the same or are trying to find some healthy alternatives to junk snacking, I have good news for you. Yes! Dried fruits are healthy and nutritious IN ALL SEASONS.

Well, you can easily beat the heat and stay energized by including various dry fruits in your diet. These nutrient-packed gems are not only delicious but also hold a plethora of health benefits that are perfect in this hot season. You are going to know a lot about dry fruits for summer, so keep reading!

Best Dry Fruits For Summer

When the temperature soars, giving in to junk food is quite common as your body craves high sugar and fat, isn’t it so? Also, there’s a high chance you might lose track of proper calorie intake and stick to a nutritious diet. However, this hot weather requires you to fuel your body with the proper nutrients, and what’s better than ‘dry fruits’? 

Dry fruits are rightly called “Superfoods” as they are rich in nutrients and are highly effective for your immune system. Not on this, they are used to prevent and manage diseases like type 2 diabetes, cardiovascular disease, and metabolic syndrome. So, let’s dig into the list of the best dry fruits for summer that you must be eagerly waiting for. Here we go:

  1. Dates

Dates (dried fruit) a best fruit for instant energy

Ever thought about the reason why our moms stressed a lot on consuming dates? 

That’s because these are one of the most healthy and yummy dried fruits, keeping hunger pangs at bay. Dates are rich in potassium, vitamins, fibers, and iron. These energy boosters provide you with sufficient calories and keep your digestive system healthy. Apart from this, they are helpful in the treatment of heart disease, cancer, and diabetes.

So, make dates part of your diet even in the summer, as they make your bones and teeth strong due to the calcium present in them. Nutritionists recommend consuming 2-4 gummy-licious dates daily in the morning or evening in raw form or blended in a smoothie.


2. Raisins

Raisins are the best dry fruit to eat in summer as well in winter

Both children and adults cherish this sweet dry fruit, a vital ingredient of various desserts. Dry raisins are rich in potassium, magnesium, phosphorus, iron, and carbohydrates. So, due to the presence of iron, raisins should be used in a diet to combat anemia. (low hemoglobin level).

If you’re someone who is trying to gain weight, befriend raisins!! Also, they are effective for eye health and to get rid of acne. In addition to their role in wellness, raisins are beneficial in preventing type 2 diabetes, and heart, gastrointestinal, and dental diseases. 

To get the most out of this fruit, keep it soaked in water overnight. It’s recommended that kids should eat not more than 2 and adults 5 raisins a day in summer to avoid excessive heat production.

    3. Apricots

Dried apricots are the best dry fruits to eat in summer

These gems are high in potassium, iron, fibers, Vitamin A, C, and calcium. Apricots are perfect dry fruits for summer due to loads of health benefits and in combating diseases like symptoms of asthma and tuberculosis. Moreover, the glowy texture you crave can be achieved by adding apricots to your daily routine.

Apricots are low in sugar levels, thus helpful in lowering your cholesterol. However, excessive intake can lead to nausea and constipation, or you can develop allergies. So, it’s recommended to consume 2 pieces of apricot per day in the hot season.

4. Figs

Figs are among the most eaten dry fruits

In contrast to some other dried fruits, which are high in calories, figs are low in sugar and calories, making them super for regulating cholesterol and blood sugar level. So, weight watchers can easily consume this gem without worrying about weight gain; a treat, right?

Figs are beneficial in reducing the risk of cancer, type 2 diabetes, high blood pressure, and heart diseases. Excessive intake can make you feel heavy and bloated, so better to eat only 2-3 figs per day after soaking in water overnight.

5. Almonds

Almonds are the commonly eaten dried fruit

Almonds naturally contain proteins, fibers, fatty acids, and Vitamin E. These are also effective in weight control and diabetes. It’s better to eat them with their skin off after being soaked in water overnight.

Kids should consume no more than 2 pieces, while adults can have 3 to 4 per day in the summer. It is to be noted that weight gain or any other side effect with these dry fruits is not an issue if you consume them in moderation.

    6. Prunes

prunes are the best dry fruits for health

Prunes are the best snacks for summer to provide a boost in energy and reduce cholesterol levels and keep your digestive system healthy. They lower the risk of stroke and are highly beneficial for health due to their antioxidant properties.

You can easily nibble on them pre- and post-workout as they are good for your bones and muscles. Nutritionists recommend taking 2-3 servings of prunes per day.

3 Delicious Ways To Incorporate Dry Fruits In Summer Diet 

So far, you have learned which dry fruits to eat in summer; now, we will discuss how to incorporate them into your diet. Yes, you can take them as it is, but adding some fancy touch would make your taste buds thank you. So, try them out! 

Mix with Yogurt  

Dry fruits mixed in yogurt

To refresh and energize yourself in the summer season, take a handful of dry fruits like raisins or walnuts and add them to yogurt.

Salad Toppings 

Dry fruits sprinkled on salad

Do you want to enhance the flavor and texture of your salads? Then you have got power-packed dried fruits like pistachio and cashews and sprinkle them on top of your salads.

Blend in Smoothies 

Dry fruit shake, smoothie

Take different dry fruits such as apricots, dates, and figs and blend them. This summertime delicacy is all you have to revitalize yourself in the hot season.

You can also sprinkle them on top of ice cream or make your granola bars and cherish the sweetness of both worlds.

Healthy Snacking and Portion Control 

While dry fruits are a powerhouse of nutrients and calories, it’s crucial to maintain a balance. No wonder it’s tempting to keep munching them for longer but try to stick to the recommended portion size to avoid excessive caloric intake. Besides, carry a variety of these fruits for healthy snacking. Dry fruits are rich in calories and do you know that they contain 332 calories in 1 cup of dried fruit?!

Storing Dry Fruits In Summer

Keep dry fruits in airtight containers, as humidity can spoil them. Also, storing them in a cool and dry place preserves flavor and texture.

Experts Insights

Nutritionists recommend soaking dry fruits in water to enjoy maximum hydrating prowess. Moreover, avoid consuming sweetened and fried dry fruits and opt for natural ones.


With the summer heat setting in, dry fruits are nature’s gift to keep you energized. From dates to almonds to prunes, each wonder is a powerhouse in itself with all the nutrients you need. Let’s make your summer healthy and cherished with these scrumptious foods.

Frequently Asked Questions About Dry Fruits For Summer 

Q: Can we take dry fruits in summer?

Yes, you can eat dry fruits in the summer. These include: 

  • Dates
  • Walnuts
  • Prunes
  • Raisins
  • Figs
  • Almonds  

Q: Which dry fruit is cool for the body?

Almonds, raisins, walnuts, and figs are nutrient-dense dry fruits and should be eaten after soaking them overnight to reduce excessive heat.

Q: Can we eat dates in summer? 

Yes! Dates are a healthy option to eat in summer as they provide energy for longer hours.

Q: Can we eat walnuts in summer? 

You can eat walnuts in the hot season as they’re highly nutritious but take them in moderation. 

Q: How much dry fruits should I eat in summer? 

Almost 1 ounce (28 grams) of dry fruits is commonly recommended. This makes roughly a handful of nuts. However, it’s good to take a variety of dry fruits to benefit from all of them.