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⭐ Dry Nuts & Their Calories — Know Before You Snack!

Dry nuts are tiny powerhouses packed with healthy fats, protein, vitamins, and minerals—but they’re also calorie-dense. A small handful can fuel your body for hours, making them perfect for energy, muscle recovery, and satiety. But overeating can quickly add up in calories, so portion control is key!

🔥 Approx Calories per 100g (for awareness)

Almonds – ~579 kcal

Cashews – ~553 kcal

Walnuts – ~654 kcal

Pistachios – ~562 kcal

Hazelnuts – ~628 kcal

Raisins (dried fruit but often grouped with nuts) – ~299 kcal

Dates – ~277 kcal


💡 Why It Matters

High in healthy fats → supports heart health

Rich in protein → great for muscle building

Loaded with antioxidants

Provides slow, steady energy

Perfect as a pre-workout or midday snack


🥜 Best Way to Eat Them

8–10 almonds

4–5 cashews

1–2 walnuts

10–12 raisins

2–3 dates


Balanced portions = maximum benefits + controlled calories ✔️


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