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Almonds, walnuts or cashews? Which dry fruit should you be snacking on and when?

Use a small bowl instead of eating straight from the packet

Dry fruits are simply fruits with the water removed—either by sun-drying or other methods. (Source: Freepik)

Snacking has a bad reputation for ruining diets, but if you pick the right foods, it can actually keep you energized and healthy. One of the smartest ways to snack is by choosing dry fruits. They’re packed with nutrients and super easy to carry. The key, though, is to enjoy them in the right amount and at the right time.

Why Choose Dry Fruits?

Dry fruits are simply fruits with the water removed—either by sun-drying or other methods. This concentrates their nutrients. They’re full of fibre, vitamins, minerals and antioxidants. Unlike chips or cookies, which are high fat and high sugar, dry fruits support digestion, boost energy and help keep your heart and brain healthy.

Best Dry Fruits to Add to Your Snack List

I would begin with almonds. They’re full of vitamin E, magnesium and protein, which are great for the brain, heart and skin. Walnuts are rich in Omega-3 fats and are good for brain and heart health. They also help fight inflammation. Cashews provide iron, zinc and magnesium and are good for bones and immunity. Pistachios are low in calories but high in protein and can support weight control and eye health. Naturally sweet and packed with iron and fibre, raisins support digestion and help prevent anaemia.

Dates are a quick energy booster with potassium, fibre and natural sugars—perfect for mid-morning slumps. Figs are high in calcium and fibre that help with digestion and bone strength.

How Much Should You Eat?

Dry fruits are nutritious but they’re also high in calories. A little goes a long way. Stick to about 30 grams per day — that’s roughly a small handful. Here’s a simple daily guide:

Almonds: 5–7 pieces

Walnuts: 2–3 halves

Cashews: 4–5 pieces

Pistachios: 8–10 pieces

Raisins: 1 tablespoon

Dates: 1–2 pieces

Figs: 1–2 pieces

You can mix and match to keep it interesting, just stay mindful of portions.

When Is the Best Time to Snack on Dry Fruits?

Morning (empty stomach): Soaked almonds or dates help boost metabolism. Soaking also makes almonds easier to digest.

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Mid-morning (10–11 AM): A few walnuts and figs can help keep your energy up.

Afternoon (3–4 PM): This is when cravings hit. A few cashews or pistachios can keep you full and prevent overeating later.

Post-workout: Dates and raisins can quickly refill your energy and electrolytes.

Try to avoid dry fruits late at night—they’re energy-dense and might disturb your sleep or digestion.

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Smart Tips for Smarter Snacking

Stay away from dry fruits that are candied or sugar-coated. Always choose the natural, unsweetened versions. Mind your portions, so use a small bowl instead of eating straight from the packet. Soaking almonds, figs, or raisins overnight improves their digestion and nutrient absorption. Pair dry fruits with protein-rich foods like yogurt or a boiled egg to keep you full longer.

(Narang is nutritionist, Apollo Hospital, Delhi)