21g
Protein per 100g (Almonds)
65g
Healthy fats (Walnuts)
13g
Fiber per 100g (Almonds)
30g
Ideal daily serving
Personalised for You
Shop by Health Goal
Find the exact dry fruits that support your lifestyle and wellness targets.
Fitness & Muscle
High-protein nuts for gym-goers and athletes
- 30g almonds post-workout for protein recovery
- Trail mixes provide sustained energy
- Walnuts reduce exercise-induced inflammation
Heart Health
Omega-3 rich options for cardiovascular wellness
- 30g walnuts daily improves heart health markers
- Almonds help reduce LDL cholesterol
- Seeds provide essential fatty acids
Weight Management
High-fiber options for mindful, satisfying snacking
- Figs satisfy sweet cravings naturally
- Seeds add volume and fiber to meals
- Stick to 30g servings for calorie control
Kids Nutrition
Healthy snacks growing children will love
- Dates are nature's candy — sweet and nutritious
- Mix chopped nuts into porridge or yogurt
- Trail mixes make great tiffin box additions
Per 100g Serving
Nutrition Comparison
All data sourced from USDA food database.
Almonds
Vitamin E · Protein
Walnuts
Omega-3 fatty acids
Cashews
Magnesium · Iron
Pistachios
Lutein · Antioxidants
Dates
Potassium · Fiber
Figs
Calcium · Iron
Daily Serving
The Perfect 30g
Dry fruits are calorie-dense powerhouses. A 30g serving — about a small handful — gives you optimal nutrition without overdoing the calories. Here's what that looks like for popular nuts.
Almonds
~23 nuts
Walnuts
~7 halves
Dates
~2–3 pieces
Cashews
~18 nuts
30g
The Golden Serving
A small handful. That's all you need daily to unlock the full nutritional benefits of any dry fruit — without the calorie overload.
~174
kcal
~6g
protein
~3g
fiber
Daily Routine
How to Eat More Dry Fruits
Simple, practical ways to add dry fruits to every part of your day.
Morning
- Top oatmeal with slivered almonds
- Blend dates into your smoothie
- Mix walnuts into yogurt parfait
- Sprinkle seeds on avocado toast
Afternoon
- Keep a trail mix at your desk
- Pair Medjool dates with almond butter
- Make energy balls with figs & oats
- Cashew hummus with veggie sticks
Evening
- Garnish salads with candied walnuts
- Add raisins to biryani or pulao
- Blend cashews into creamy curries
- Stuff Medjool dates with pistachios