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Cleaning
Clean the nuts properly before consuming
Dry nuts
Dry nuts has 93.1 calories per serving (1 Table Spoon) — that's 605.3 calories per 100g. It provides 2.7g protein, 1.8g carbs, and 8.3g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health.
Track the exact calories and macros of Dry nuts in the Hint app — India's comprehensive recipe and nutrition tracking platform.
93kcal
per tbsp
- Protein
- 2.7 g
- Carbs
- 1.8 g
- Fat
- 8.3 g
- GI
- 55 (Low)
Vegan High fibreLow sodium
Prep: 2 minCook: 1 min Total: 3 minServes 13
Contains:Tree nuts
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 tbsp (15.4 g)
- Calories93.1 kcal
- Carbs1.8 g (7.2 kcal)
- Protein2.7 g (10.9 kcal)
- Fat8.3 g (74.9 kcal)
Calories by portion
Calories and macros of Dry nuts for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 tbsp | 15 | 93 | 2.7 | 1.8 | 8.3 |
| 2 tbsp | 31 | 186 | 5.5 | 3.6 | 16.7 |
| 3 tbsp | 46 | 279 | 8.2 | 5.4 | 25 |
| 100 g | 100 | 605 | 17.8 | 11.8 | 54.1 |
Nutrition Label
Dry nuts
- Serving Size1 tbsp (15.4 g)
- Calories93.1 kcal
- Carbs1.8 g
- Fiber1.2 g
- Sugar0.6 g
- Protein2.7 g
- Fat8.3 g
- Saturated fat0.7 g
- Mono unsaturated fat3.4 g
- Poly unsaturated fat3.4 g
- Cholesterol0.0 mg
- Sodium0.6 mg
Nutrition per 100g
- Calories605.3 kcal
- Carbs11.8 g
- Fiber8.0 g
- Sugar4.1 g
- Protein17.8 g
- Fat54.1 g
- Cholesterol0.0 mg
- Sodium3.8 mg
1 serving = 15.4g
Ingredients
Pine nuts
25 g
Almond
50 g
Cashew nut
25 g
Pistachio nuts
50 g
Walnut
50 g
Instructions
1
2
Mixing
Take a handful of nuts and mix them. Store them in a container.
How long to burn it off
Time a 65 kg adult needs to burn one serving (93 kcal).
- Brisk walking (5 km/h)23 min≈ 2,300 steps
- Running (8 km/h)10 min
- Cycling (moderate)12 min
- Yoga33 min
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Health Goals Suitability
Weight Loss
At 93.1 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (2.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.7g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Table Spoon (~15.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Table Spoon (~15.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Table Spoon (~15.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Table Spoon (~15.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Dry nuts stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (186.3-279.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Dry nuts contains 93.1 kcal (2.7g protein, 1.8g carbs, 8.3g fat). That's 605.3 kcal per 100g. You can track exact portions in the Hint app.
At 93.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Dry nuts has 2.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Dry nuts is light enough for dinner at 93.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Dry nuts is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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