7 Dry Fruits You Should Include in Your Diet to Boost Your Immune System

Dried Apricots

Dried apricots retain significant nutrients despite losing some vitamin C during the drying process. A 1/2-cup serving offers 157 calories, 3.7g of fiber, and is rich in potassium and copper.

Dried Prunes

Prunes support gastrointestinal and bone health with a good mix of soluble and insoluble fiber. A 1/2-cup serving provides 209 calories, 6.2g of fiber, and is high in vitamin K and potassium.

Dried Figs

Dried figs are a sweet, nutrient-dense snack with laxative effects. A 1/2-cup serving contains 125 calories, 1.9g of fiber, and essential minerals like magnesium, calcium, and potassium.

Dried Apples

Lower in calories than other dried fruits, dried apples are a good snacking option. A 1/2-cup serving offers 104 calories, 3.7g of fiber, and a decent amount of copper.

Dried Cranberries

Dried cranberries are rich in antioxidants but higher in sugar. A 1/2-cup serving provides 247 calories, 4.2g of fiber, and some vitamin C, supporting overall health.

Dried Mangos

Dried mango retains its nutritional punch with a longer shelf life. A 1/2-cup serving contains 255 calories, 1.9g of fiber, and provides 38% of the daily value for vitamin C.


Raisins are nutrient-dense with vitamins, minerals, and fiber. A 1/2-cup serving offers 150 calories, 2.3g of fiber, and is beneficial for digestion and bone health.