Dry Fruits — Daily Nutrition in Every Handful

Almonds, walnuts, dates, figs, and apricots — daily portion limits, soaking vs raw science, and USDA nutrition tables for each dry fruit.

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Dry Fruit	Calories	Protein (g)	Fibre (g)	Key Nutrient	Daily Limit
Almonds	164	6.0	3.5	Vitamin E (7.3mg)	10–15 pieces
Cashews	157	5.2	0.9	Iron (1.9mg)	8–10 pieces
Walnuts	185	4.3	1.9	Omega-3 (2.5g ALA)	4–7 halves
Raisins	85	0.9	1.0	Iron (0.5mg)	30–40g
Dried Figs	70	1.0	2.9	Calcium (54mg)	2–3 pieces
Dried Apricot	67	0.9	2.4	Beta-Carotene (high)	3–5 pieces
Dates	67	0.4	1.6	Potassium (167mg)	2–4 pieces

Source: USDA FoodData Central. All dry fruits are calorie-dense — 100g is 300–600 kcal. Stick to daily limits.

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Daily limits for almonds, cashews, walnuts, raisins, dates. Calorie density and optimal timing.

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Phytic acid reduction from soaking, which nuts benefit most, soaking times, and what roasting does.

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