Best dried fruits for Ramadan

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Many people around the world believe that Ramadan, as well as the act of fasting, is a good habit regardless of one’s religion and beliefs; a sacred month amid which grown-up Muslims with a good health state fast from first light to nightfall as a devout obligation. This month can be beneficial for your body only if the diet you choose can meet your body’s needs.

Dried fruit is one of the most popular snacks, especially in Ramadan, when people consume it in the time between Iftar and Suhur to keep their bodies strong and healthy for fasting. Dried fruits have a lot of essential and useful nutrients; thus, they are not much different from fresh fruits. The only difference between them lies in the amount of water they contain; because of the dehydration process, the water amount in dried fruits is a lot less than in fresh fruits.

A slice of dried fruits for Ramadan contains the exact amount of nutrients as there is in a slice of fresh fruit; but since the fruit shrinks due to dehydration, dried fruits can contain about 3.5 times more fiber, vitamins, and nutrients than there is in an exact amount of fresh fruit. So, consuming some dried fruits can provide you with a lot of essential vitamins and nutrients you may need daily. In the following, we are going to talk about a few recommended dried fruits to it during Ramadan and the benefits of each one of them.

dried fruits for Ramadan


According to the custom in many Islamic countries, Muslims tend to break their fast at the time of iftar by eating dates as it is considered a blessed act based on the example of their Prophet; but it is more to it: Date is a good fast-breaking food not only because the Prophet used to consume it, but because it has properties that make it a very good choice for breaking the fast.

The increasing amount of carbohydrates needed by the body during Ramadan is one of the reasons why eating dates for Ramadan is beneficial. 100 grams of dates contains 75 grams of carbohydrates, which consist of both natural sugar and dietary fiber. These two friends of the body can restore lost energy and help a starving digestive system function.

iranian dates

Dates are also rich in vitamins such as B and C. Vitamin B plays an even more important role during Ramadan as it can relieve fatigue and weakness so you won’t have a problem concentrating on your work or other daily tasks.

People are quite surprised when they come to Iran and see the variety of dates there exist. The Fooka team is proud to offer many types of this notorious food that can drastically change your health condition; from Mazafati dates and Piarom dates which are juicier to Zahidi dates.

Dried orange

As a fruit, orange is famous for having a considerable amount of vitamin C. This vitamin can highly affect your antioxidant level for the better. It can also protect your cells against the effects of free radicals. It is especially good to eat this dried fruit for Ramadan since orange is an emollient that helps with a concerning condition for many people during Ramadan. Dried orange slices also have a lot of fiber in them and are a great help for the digestive system during Ramadan.

Dried orange

Dried orange slices also contain a sufficient amount of vitamin C per gram. The peels of this dried fruit also have a lot of health benefits and so they are usually dried with their peel attached to them. They can also be beneficial for diabetic people as they can lower blood glucose levels. Eating dried oranges for Ramadan can also help with heat strokes since it can lower the body temperature.

Dried kiwi

Beauty always matters and eating dried fruits for Ramadan is a way to pursue it. Many people suffer from hair loss during Ramadan. Eating dried fruits is a way to make sure the hunger won’t affect your hair and skin. Among all kinds of dried fruits, Dried kiwi can especially help with this case as it is rich in vitamin E and C. Vitamin E can moisturize your skin and help you have a better complexion despite being hungry while vitamin C can prevent hair loss alongside other good effects it has on the body.

Dried kiwi

100 grams of dried kiwi has only 55 calories which means you can count on it as a helper that can accompany you in your journey to lose weight. The soluble fiber it contains can postpone the feeling of hunger for a longer time while boosting your energy level. So it is a good choice for either Iftar or Suhur.

Dried peaches | dried fruits for Ramadan

Dried peaches are vitamin bombs. The soft texture and sweet taste make them easy to consume. This dried fruit contains vitamins such as A, B, C, and K. These vitamins can boost your immune system and help you sleep better at night. The remarkable amount of iron in dried peaches alongside vitamin C is a golden combination for your body as vitamin C is responsible for helping the process of absorbing iron. As a result, it is a very good choice for your Iftar menu when you are trying to refill your body with all it may lack. As well as all other types of dried fruits, dried peaches contain high amounts of fiber and can smooth the digesting process.

Dried peaches

Dried red fruits

we all have heard the legend claiming that the more a food is red, the more antioxidants it contains. Well, the legend is quite true. Red fruits and vegetables such as strawberries, Red Plums, and tomatoes are all rich in antioxidants. Tomatoes for example are rich in Lycopene, which is a type of antioxidant that can be found at a higher level in dried tomatoes than in fresh ones.

  • Dried strawberries have a remarkable amount of ellagic acid which can control the amount of bad cholesterol in the blood. It can also lighten the skin by guarding the body against things that result in melanin. Dried strawberries are also rich in xylitol, a substance that can reduce the level of decay-causing bacteria in saliva and can prevent bad breath.

Dried red fruits

  • Dried red plums contain a great amount of fiber, vitamin K, and phenols. Vitamin K is responsible for keeping your bones safe while the high amount of fiber in dried red plums is famous for helping the large intestine in the process of digestion. Phenol plays the role of antioxidants and helps promote the anti-inflammation capacity of your body.

Raisins and nuts  | dried fruits for Ramadan

Nuts and raisins are other types of snacks that people tend to eat during Ramadan. Nuts such as Almonds, Chickpeas, and Cashews are good choices to eat during Ramadan as they contain a high amount of proteins. Though, it is better to not eat them for Suhur as they can make you feel thirsty afterward.

The benefits of eating raisins for Ramadan are so many that we have decided to dedicate a separate article to it. Here, we will only mention that raisins, especially Iranian raisins , have so many properties that adding them to your Ramadan diet is a must. Iranian golden raisins , among other types of raisins, are more popular as it contains slightly more flavonoids and natural phenolic compounds that have antioxidant effects.


Eating dried fruits for Ramadan is a healthy habit anyone can have considering all the benefits it has. These dried fruits contain properties that can be enjoyed by anyone of any age. Even diabetics don’t have to worry about the sweetness of these fruits as their sugar is natural. The only concerning thing about them is eating them in moderation, as any healthy food, even water, can harm the body if not used in moderation. Another concerning fact about them is that some producers add sugar to them when drying the fruit, so people who do not want to consume sugar substitutes should be careful in their choice when buying this snack.

Fooka has gathered Iranian dried fruits that are made traditionally from all over Iran. As your health is our priority, these fruits are gathered from the best farms and gardens in Iran and dried without adding any sugar to them. If you are looking for a good snack to consume during Ramadan, you are in the right place; as Fooka is here to offer many types of dried fruits of high quality to you and your beloved ones.