Nuts + ??? = the right combination
Nuts seem simple only at first glance 🙂 It looks like “just a snack”, but in reality it is a concentrated product: on average 550-700 kcal per 100 g, rich in healthy fats and micronutrients. That’s why it’s important to understand: how much to eat, when it’s best and what to combine them with, so it’s both tasty and balanced.
A reasonable portion for most people is 25-35 g of nuts per day.
For one serving: 20-30 g (a small handful).
If you add dried fruits, usually 10-20 g is enough to keep it tasty without a “sugar overload”.
What time of day is best for nuts
- Morning (ideal) - nuts provide energy and keep you full for a long time. Especially helpful if you often crave sweets.
- Afternoon (snack) - perfect between 15:00-17:00 when energy usually drops.
- Evening - possible, but better 2-3 hours before sleep and in a smaller portion: 15-20 g.
Why this works: nuts provide fats and satiety, while dried fruits add flavor and quick energy. Together they help you avoid the “cookies-tea-candy” spiral, while still enjoying your snack.
A simple formula: 2 parts nuts + 1 part dried fruits. For example, 30 g nuts + 15 g dried fruits or 20 g + 10 g.
How nuts differ from each other
One nut can be “crunchy and dry”, another “soft and creamy”, a third “dense and oily”. Below are 4 types available to you, with specific pairing ideas (3-4 options each), plus a few numbers and practical tips.
1) Walnuts - depth and character
Walnuts have the deepest flavor. They contain a light bitterness and a strong nutty aroma. They “balance” the sweetness of dried fruits so the taste doesn’t become overly sweet.
If you enjoy rich flavors - try walnuts.
- With sugar-free mango (Vietnam) - sweetness becomes more refined and mature.
- With dried apricots - soft and classic “with tea”.
- With raisins - a timeless, simple combination.
- With dried persimmon - rich and “tea-friendly”.
For a snack: 20-25 g walnuts + 10-15 g dried fruits. In the evening - better 15-20 g and fewer dried fruits.
2) Almonds - crunch and versatility
Almonds are more neutral and crunchy. They rarely overpower dried fruits, making them perfect if you want sweetness to stay dominant while nuts add texture.
If you prefer crunch and a “clean” taste - choose almonds.
- With dates - feels like “dessert without dessert”.
- With figs - dense and rich flavor.
- With mango pieces (with sugar) - convenient and snack-friendly.
- With dried apricots - universal and reliable.
3) Cashews - softness and creaminess
Cashews are softer in texture and often feel slightly creamy. They are perfect for those who prefer gentler nuts. Great as a daytime snack.
If you want a delicate flavor - choose cashews.
- With mango with sugar - almost like dessert.
- With raisins - soft, sweet and simple.
- With persimmon - warm “tea-like” taste.
- With dates - quick and satisfying option.
4) Brazil nuts - rich and powerful
Brazil nuts are large, oily and very filling. Usually eaten one or two at a time rather than by the handful.
If you want to try a deeper flavor - choose Brazil nuts.
Usually 1-2 nuts per day are enough - they are very concentrated and filling.
- With figs - very rich and intense.
- With dried apricots - sweetness rounds the flavor.
- With mango pieces (with sugar) - convenient and very rich.
- With dates - almost candy-like.
How much dried fruit to eat with nuts
If you eat 20-30 g of nuts, usually 10-20 g of dried fruits is enough. That’s approximately:
- 2-3 mango pieces
- 3-4 dried apricots
- 1-2 pieces of persimmon
Nuts provide satiety, dried fruits provide flavor. The key is not to turn dried fruits into the “main base”, otherwise it becomes too sweet.
Short summary
Nuts differ not only in taste but also in texture: crunchiness, softness, oiliness, slight bitterness. Dried fruits can either enhance the flavor or make it overly sweet - proportions and smart combinations make all the difference.
The simplest rule: 20-30 g of nuts and 10-20 g of dried fruits - and you’ll almost always stay in balance 🙂