The dried fruit match: which are the best to snack on

Whether after a long jog or to give yourself a boost in the middle of the afternoon, dried fruits are our favorites. Between their antioxidant properties and their prevention against cardiovascular diseases, they have everything to please. But, between a handful of almonds, pistachios as an aperitif, or walnut kernels, which dried fruits bring us the most benefits according to our needs?

Snacking is human. And if you opt for dried fruit rather than sweets or cakes, it’s even better. But despite the considerable amount of nutrients they provide us, some dried fruits are high in fat or sugars. To have fun by getting the best out of dried fruits, it is still necessary to know which ones are to be preferred. That’s good, this article is made for that.


Pecans© Supplied by 750 grams Pecans

The bad news: like all nuts, pecans are rich in fat(72g of fat).

The good news: these are largely good fats, essential for the functioning of the human body(there are only 6.6g of saturated fatty acids, the least interesting lipids for the body).

We take stock of: It is the most caloric dry fruit of our selection(736 calories), but it also provides a lot of protein(11g per 100g of pecans consumed). It contains very interesting nutrients*, but in smaller quantities compared to other dried fruits. But do not deprive yourself of pecans, they are very good in this brownie recipe. In addition, of the four, it is the least carbohydrate-rich nut, so you might as well have fun.

*(70 mg calcium, 123 mg magnesium, 277 mg phosphorus, 400mg potassium and 1.4 mg vitamin E)

The almond

The almond© Supplied by 750 grams The almond

The darling of athletes is him. Without abusing it, it is recommended to consume it regularly: although the almond is very rich in fat(53g of fat per 100g)it contains mainly good fats and only 4g of saturated fatty acids.

We take stock: of the 4 dried fruits of our selection, it is the one that provides the most vegetable protein(no less than 25g per 100g of almonds, that is to say)without being the most caloric on the list(634 calories per 100g). But above all, it is appreciated for its concentration of calcium, magnesium, phosphorus, potassium, and vitamin E * which makes it a shock ally when you want to snack without feeling guilty, eat vegetable proteins or recover after a sporting effort. Gourmets will be delighted because, beyond nibbling them, the almond is integrated into many recipes, as in this peach clafoutis.

*10 g fiber, 248 mg calcium, 232 mg magnesium, 416 phosphorus, 668 potassium, 14 mg vitamin E

The nut

The nut© Supplied by 750 grams The nut

In a salad or on a slice of bread with blue, the nut is excellent. This dried fruit is particularly renowned for its virtues on the brain. In question? The high content of Omega 3 plays a role in memory and concentration.

We take stock: still a little caloric(700 calories per 100g, more than squares of dark chocolate)and especially fat(67g of fat including 6.4 of saturated fatty acids, which makes it the fattest dried fruit of our selection), the nut also has positive points. It is not very sweet compared to its rivals(6.8g of carbohydrates against 18 for pistachio and 8g for almond). So choose walnut kernels if you lack concentration in recent days or you want to taste at all costs this vegetarian rillettes with lentils and Perigord nuts.

*75 mg of calcium, 140 mg of magnesium, 360 mg of phosphorus, 430 mg of potassium, 1.6 mg of vitamin E.


Pistachio© Supplied by 750 grams Pistachio

At the aperitif or in a spread, we love it. And it would be wrong to do without it (in small doses, let’s remain reasonable)because pistachio displays “only” 608 calories on the counter, much less than other nuts. In addition, it provides a lot of vegetable protein(21g per 100g)and is not very rich in fat(everything is relative, obviously: 47g of fat including 5.5g of saturated fatty acids).

We take stock: the big strength of pistachio (beyond its taste, it goes without saying)is its very high level of potassium, essential for the proper functioning of the muscles. This is good for athletes, but also to prevent cardiovascular disease. The catch? Its carbohydrate content, which amounts to 18.6g. For fun, try this pistachio spread. You will tell us some news.

*108 mg of calcium, 115 mg of magnesium, 478 mg of phosphorus, 1020 mg of potassium, 2.4 mg of vitamin E, 3.3 mg of vitamin C, 1.3 mg of vitamin B6.

Data: Ciqual, table of the nutritional composition of foods, by ANSES.

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