In winter, across Pakistan, the pleasant smell of roasted nuts and hot cups of tea fills the air. Mostly dry fruits in general are eaten during the winter months because they are enriched with so many nutritious properties and provide warmth and energy to survive throughout these cold winters.
However, due to the increase in prices of dry fruits, many people now question which ones to get and if they should get them or not. This article will properly guide you in identifying the most popular dry fruits in Pakistan, including their prices and health benefits.
Almonds (Badam)
Price Range:
2,000 – 2,600 PKR per kg
Benefits:
Almonds contain a massive amount of nutrients.
They are rich in Vitamin E.
They can assist with blood sugar control.
They can lower cholesterol levels.
Eating almonds reduces hunger.
Almonds help to reduce cancer risk
How many almonds should you eat a day?
A few nutritionists recommend 20–23 almonds a day. You can eat all at once or in 2–3 servings during the day (morning, afternoon, evening).
Tip: Buy almonds in bulk from local markets or online packs, if it is not too expensive.
Walnuts (Akhrot)
Price Range:
1,800 – 2,400 PKR per kg
Benefits:
Walnuts have greater antioxidant activity than any other common dry fruits.
Walnuts reduce inflammation, which can be caused by oxidative stress.
Walnuts promote a healthy gut.
They support weight management.
They may help with 2 types of diabetes.
They may reduce blood pressure.
They may promote healthy aging.
They may improve reproductive health.
They reduce blood fat levels.
Known as “brain food,” walnuts are packed with omega‑3 fatty acids.
How many walnuts should you eat in a day?
Daily walnut consumption provides health benefits for your heart. Scientists recommend between 30-60 grams of walnuts daily, which is equivalent to approximately 1-2 ounces or a 1/4 to 1/2 cup of walnuts.
Tip: Cracked walnuts are cheaper than shelled ones, also ideal for budget‑friendly families.
Cashews (Kaju)
Price Range:
2,800 – 3,200 PKR per kg
Benefits:
Cashews have magnesium in them, which helps lower the risk of stroke.
Cashews are full of nutrients that help to lower overall blood sugar levels.
Cashews contain high amounts of copper and zinc. These nutrients help your body to maintain a healthy immune system
Cashews are creamy, delicious, and full of magnesium, which is essential for bone strength.
They’re slightly pricier but perfect for festive occasions or gifting.
How many cashews should you eat?
A serving of cashews should contain 18 cashews, as it is the right amount to consume in a day.
About 1% of both children and adults are allergic to tree nuts such as cashews. It can cause a very serious type of allergic reaction called anaphylaxis, so make sure you test for any allergies beforehand.
Pistachios (pista)
Price Range:
3,200 – 3,600 PKR per kg
Benefits:
They are high in antioxidants
They are low in calories yet high in protein
They may aid weight loss
They promote healthy gut bacteria
They may lower cholesterol and blood pressure
They may promote healthy blood vessel health
They may help lower blood sugar
How many pistachios should you eat in a day?
There is no limit for you to eat pistachios. The amount you should consume utterly depends on your nutritional health. For example, 49 pistachios can provide approximately 159 calories. As they contain low amounts of calories, you can eat them as a snack too.
Raisins (Kishmish)
Price Range:
800 – 1,200 PKR per kg
Benefits:
Raisins improve digestion and gut health
They help in energy boosting
Promote bone health
Maintain blood sugar level
Boosts immunity
Prevents Inflammation
Improves vision
Rich in nutrients
Improves mental functions
Helps in Weight Management
How many Raisins should you eat?
It’s recommended that a serving of raisins is approximately 30-40 grams (15-20 individual pieces) a day as this level will provide you with enough nutrients and benefits without the excess caloric or sugar value There may be some allowance for larger portions for very active individuals, but moderation is still a key to maintain healthy body weight and avoid complications regarding blood sugar levels
Tip. Soaking your raisins before eating them also has the added benefit of making them easier to digest.
Dates (Khajoor)
Price Range:
600 – 1,000 PKR per kg
Benefits:
Dates are energy boosters,
They are high in fiber
High in disease-fighting antioxidants
May promote brain health
May promote natural labour
They are natural sweeteners
They promote bone health
Maintain blood sugar level
How many dates should be consumed?
According to a study, eating 2-6 dates provides a good balance of essential nutrients, without a high amount of calories. 2-4 large dates per serving are common. However, it is best to determine your exact portion according to how many calories you need in your diet
Peanuts (Moongphali)
Price Range:
400 – 600 Rs per kg
Benefits:
Peanuts are high in fat
They are a good source of protein
They are an excellent source of vitamins and minerals
Improve heart health
Beneficial for gallstone prevention
How many peanuts should you consume?
For weight loss, about a handful of peanuts or 1-1.5 ounces of peanuts, which are approximately 28-42 grams, is a good amount.
Overconsumption of peanuts can lead to weight gain due to their high calorie density
Conclusion
Dry fruits are not just winter snacks. You can use them as an investment in your health. Almonds for memory, walnuts for heart health, or peanuts for budget‑friendly protein, each nut carries a huge amount of nourishment.
This winter, make smart choices with Karachigifts’s affordable dry fruit packs. We have fresh, quality dry fruits and offer nationwide delivery, so you can enjoy the season without worrying about where to get your dry fruits from.
Order today and bring health to your home!