Why Fruit + California Walnuts = The Ultimate Power Pair
Looking for a snack that hits the sweet spot between delicious and nutritious? Well look no further, you’re onto a winner with California walnuts and fruit. This simple duo isn’t just easy to toss together, it’s backed by science and endorsed by expert nutritionist Claire Baseley.
Why Pair Walnuts With Fruit?
“Eating walnuts alongside fresh or dried fruit is a great way to access balanced nutrition, as they really complement each other. Together, they provide a wide range of nutrients that support overall wellbeing, from heart to cognitive function,” says Claire Beaseley.
In other words: they’re the Beyoncé and Jay-Z of the snack world.
First Things First: Why Walnuts Rock
Walnuts aren’t just tasty, they’re tiny nutritional powerhouses, including:
- Omega-3 (ALA): More than your daily needs in just a 30g handful, contributing to normal blood cholesterol levels[i].
- Protein & Fibre: 4.4g of protein and 1.4g of fibre per 30g, supporting muscles and bones[ii].
- Key Vitamins & Minerals: Iron, magnesium, zinc, and vitamin B6 to support cognitive function, energy release, immune function, and skin.
Perfect Pairings for Every Occasion
Whether you’re on a morning hustle or craving an afternoon pick-me-up, there’s a walnut + fruit combo just waiting to make your day better. Here are a few nutritionist approved faves:
- Walnuts + Strawberries = Provides zinc + vitamin C to support skin, hair, and nails, and contribute to energy-giving metabolism.
- Walnuts + Bananas = A heart-loving match, with ALA which contributes to normal cholesterol levels and potassium, which helps support normal blood pressure.
- Walnuts + Dried Apricots = Hello, fibre! With 4.3g fibre in this snack and rich in iron for cognitive function and fatigue reduction. Dried apricots provide fibre and iron, which supports cognitive function and helps reduce tiredness and fatigue.
- Walnuts + Mango = Tropical and smart? This combo is a delicious source of vitamin A for vision and immune function, plus vitamin B6 for energy-giving metabolism. Mango provides beta carotene, a plant-based source of vitamin A, which helps support normal vision and immune function.
- Walnuts + Avocado = The creamy dream team. With magnesium for energy-giving metabolism and pantothenic acid to combat tiredness. Avocado contains vitamin E, which helps protect cells from oxidative stress, as well as pantothenic acid (a B vitamin), which helps support mental performance as well as helping to reduce tiredness and fatigue.
- Walnuts + Dates = Sweet, chewy, and functional. This fibre-filled snack (3.7g fibre) packed with iron for red blood cell formation and cognitive function.
Just remember two things when doing the California walnut and fruit combo…. Store your walnuts in the fridge and for the best tasting walnuts look for the ones with California/ USA on the pack
Nutritious and budget-friendly? Yes, please
Healthy eating doesn’t have to be expensive! Here’s how affordable these walnut and fruit pairings can be:
Date & Walnut Snack: Approx. £0.87*
Banana & Walnut Snack: Approx. £0.52*
Dried Apricot & Walnut Snack: Approx. £0.63*
Strawberry & Walnut Snack: Approx. £0.78*
Mango & Walnut Snack: Approx. £1.18*
Avocado & Walnut Snack: Approx. £1.03*
[i] https://www.efsa.europa.eu/en/efsajournal/pub/2074
[ii] Food Standards Agency (2002), McCance & Widdowson’s The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry
*Supermarket pricing is sourced as of 1st April 2025 from Sainsbury’s and prices may vary. The cost is based on a 30g serving of walnuts paired with an appropriate portion of fruit (e.g., one banana, 30g of dried apricots, or 30g of dates).
