MANUEL TAVARES · SINCE 1860
Dried Fruits, Nuts & Nutrition: A Tradition of Variety.
Discover our range of nuts, seeds and dried fruits, explore how they can fit into a balanced diet and rediscover the tradition of buying by weight at Manuel Tavares.
A SELECTION WITH A HISTORY
Small Foods, So Many Possibilities.
At Manuel Tavares, nuts and dried fruits have been part of our shop for generations. Almonds, hazelnuts, walnuts, pistachios, seeds, dried figs, raisins and many other varieties invite you to discover different flavours, textures and ways to enjoy them.
Different products have different nutritional profiles. Here we share general information to help you understand these foods, without attributing unproven health benefits or therapeutic effects to them.
01 / FOOD & WELLBEING
Heart Health: Variety and Balance
Almonds, hazelnuts, walnuts and other tree nuts provide different combinations of fats, plant proteins and other nutrients. Many varieties contain a higher proportion of unsaturated fats, which can form part of a varied diet.
For everyday choices, consider plain, unsalted varieties and adjust portions to your individual needs.
The role of any food depends on your overall diet and lifestyle.
02 / FOOD & WELLBEING
Brain Health: Nutrients and Habits
Pistachios, walnuts and a range of seeds can be part of a varied diet. Their nutrient content differs from product to product and should be considered in the context of each person’s nutritional needs.
Adequate sleep, physical activity, a varied diet and other healthy habits all contribute to general wellbeing.
No single nut or dried fruit can guarantee improvements in memory or concentration.
03 / FOOD & WELLBEING
Digestion: The Role of Fibre
Dried fruits such as prunes, figs, apricots and raisins can contribute to daily fibre intake, depending on the variety and portion size. Seeds and nuts can also be included in varied meals.
Try adding small amounts of nuts or seeds to yoghurt, porridge or homemade recipes, taking any allergies or intolerances into account.
It is important to increase fibre intake gradually and drink enough water.
04 / FOOD & WELLBEING
Immune System: Variety on Your Plate
A balanced and nutritious diet depends on eating a variety of foods. Nuts, seeds and dried fruits can complement vegetables, fresh fruit, pulses and other foods.
Check the labels: some dried products contain added sugar, salt or other ingredients. Make your choice based on each product’s actual ingredients and nutritional information.
No single food can replace a balanced diet or appropriate healthcare.
05 / FOOD & WELLBEING
Bone Health: Nutrition Throughout Life
Bone health is influenced by various nutrients and lifestyle habits. Some nuts, seeds and dried fruits provide minerals, in amounts that vary according to the food.
No single product guarantees strong bones. What matters is including these foods as part of a balanced diet suited to each person.
Nutritional needs vary with age and personal circumstances.
THE TRADITION OF RUA DA BETESGA
Sold by Weight. The Freedom to Choose.
Variety
A selection of nuts, seeds and dried fruits for different tastes and occasions.
Choose Your Quantity
Choose the quantity you need, subject to applicable conditions and minimum quantities.
Personal Advice
In our historic shop, our team is happy to introduce you to our products and suggest ways to enjoy them.
Quality and Value
A carefully chosen selection, with an emphasis on quality and excellent value for money.
How Can You Enjoy Them?
Enjoy them on their own, in salads, at breakfast, in recipes or shared around the table. Where appropriate, choose varieties with less salt and no added sugar; always check the ingredients and nutritional information.
As a general dietary reference, the NHS considers 30 g of dried fruit to be one fruit portion. For dental health, dried fruit is best eaten at mealtimes. This does not mean that 30 g is a universal recommended portion for all nuts.
FROM OUR SHOP TO YOUR TABLE
Discover Our Selection.
Explore our nuts and dried fruits in the Online Shop, or visit us on Rua da Betesga in Lisbon to experience our tradition of selling by weight.
Editorial note: This content is for general information and does not replace personalised advice from a healthcare professional. Nutritional properties vary between products and preparations. Anyone with allergies to tree nuts or other ingredients should always check the ingredients and allergen information for each product.
Reference sources: European Commission · NHS, dried fruit portions. Editorial review: October 2026.
