In this guide
Quick answer
There is no single best time to eat dry fruits: most families eat soaked almonds and walnuts in the morning, a small handful as an afternoon snack, a couple of dates before a walk or workout, or dates and anjeer with warm milk at night. Whether you are trying to gain or lose weight, what makes the difference is how much you eat across the day, not the hour you eat it.
That is not the answer people expect, so here is how the common habits work in practice, and how to adjust them for your goal.
Morning: the soaked badam habit
In a great many Indian homes the day starts with five or six almonds soaked overnight in water and peeled in the morning. It is one of the oldest habits around dry fruits, and a good one to keep.
Soaking does two practical things. It softens the almond, so it is easier to chew, especially for children and older family members, and it lets the brown skin slip off. Many people also say soaked nuts sit more lightly on an empty stomach. What soaking does not do is change the calories.
For this, a sweet, oily almond such as Mamra Badam Regular is the traditional choice, though any good almond works. We have explained the difference in Mamra or Californian.
Other morning habits:
- Two walnut halves alongside the almonds.
- Three or four munakka soaked overnight and eaten with the water.
- One or two anjeer soaked overnight, then eaten or blended into a smoothie.
Mid-afternoon: the snack that replaces the biscuit
The gap between lunch and dinner is when most of us reach for something packaged. A small handful of nuts, 25 to 30 g, is a more filling choice, as long as it takes the place of that snack rather than being added on top.
A mix of almonds, a few walnut kernels, a couple of cashews and a pinch of raisins is simple to make at home. Portion it into a small box in the morning; eating straight from a big jar is how 30 g quietly becomes 100 g.
Before a workout or a long walk: dates
Dates are mostly natural sugar with some fibre, which is why many people eat one or two about half an hour before exercise. They are easy to carry and easy to eat. Soft dates such as Kalmi / Safawi Dates are the most pleasant for this; firmer Fard dates travel better in a bag.
After exercise, some people prefer a handful of nuts with a glass of milk or curd instead, for the protein.
At night: dry fruits with milk
Warm milk with chopped dates, a few almonds or two soaked Jumbo Anjeer is a long-standing bedtime drink in many families. It is comforting, filling and naturally sweet, so it needs no added sugar. Dry chuara boiled in milk is the older version of the same idea.
Keep in mind that a glass of milk with dry fruits can easily reach 250 to 300 calories. That is useful if you want the calories and something to account for if you do not.
Best time to eat dry fruits for weight gain or weight loss
| Goal | What helps | What to watch |
|---|---|---|
| Weight gain | Adding nuts and dates to meals and milk, rather than replacing food; nut and date shakes; a handful between meals | Filling up on dry fruits so much that you skip proper meals |
| Weight loss | A measured 25 to 30 g in place of another snack, usually earlier in the day; makhana for volume | Eating from the jar, masala and sugar-coated versions, and several dates at a time |
| Everyday health | A small, steady amount most days, at whatever time you will actually remember | Buying a big pack and letting it go stale |
For weight gain, the time matters only because it is easier to add calories alongside meals you are already eating. For weight loss, a morning or afternoon handful is simply easier to keep small than an evening one in front of the television.
Anything on our dry fruits shelf fits one of these habits. If you are pregnant, have diabetes or any other condition, or are following a diet plan, ask your doctor how much and when is right for you.
Questions people ask
Is it better to eat dry fruits on an empty stomach?
It is a common tradition, especially with soaked almonds, and it suits many people. It is not required, though; eating them at another time of day works just as well.
Can I eat dry fruits at night?
Yes, many families have them with warm milk before bed. Just count them in your day’s food, because a glass with dates and nuts is fairly high in calories.
How many dry fruits should I eat in a day?
A small handful of around 25 to 30 g is the portion most people use. Your doctor or a dietitian can adjust that for your own needs.
Can I eat dry fruits during pregnancy?
Many women do, but the right amount depends on your health. Ask your doctor before changing your diet during pregnancy.
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Written at our counter, where these questions get asked every week.
