How Many Dry Fruits Should You Eat in a Day?

Nuts and dried fruits pack protein, healthy fats, fibre, vitamins and minerals into a small handful. Because they are also high in calories, portion size matters.

A practical daily handful

For most healthy adults, about 30 grams of nuts a day is a commonly recommended serving — roughly 20–23 almonds, 15–18 cashews, or 7 walnut halves. Add 2–3 dates or a small spoon of raisins if you like something sweet.

For children

Children can enjoy smaller portions, chopped or powdered for younger kids to avoid choking. Soaked and peeled almonds are a popular choice.

A note on health conditions

If you have a nut allergy, diabetes, kidney disease or follow a special diet, ask your doctor or dietitian what portion is right for you. This article is general information, not medical advice.