Clear, practical guides to the nutrition of nuts, seeds and dried fruits – what they contain, sensible portions, and how they fit a balanced everyday diet.
Pumpkin seeds lead the everyday line-up with about 9g of protein per 30g handful, followed by almonds, sunflower seeds, cashews and walnuts, and this guide compares them side by side with real RM prices.
Most nuts are mainly unsaturated fat, the “good fat” guidance encourages in place of saturated fat, and this guide explains which nuts lean monounsaturated or polyunsaturated and how to enjoy them in sensible portions.
Dried mango, prunes and apricots pack real fibre, but drying also concentrates their natural sugar — here's how to judge which dried fruits are genuinely healthy and how big a portion should be.
A standard serving of nuts is about 30 grams — roughly a small handful, or around 20 to 24 almonds and 18 cashews — plus practical tips for portioning and storing nuts in Malaysia's climate.
Mariami dates are soft and deeply sweet, while Ajwa dates are firmer and milder — here's how to tell them apart and enjoy both as part of your daily snacking routine.
