Dry Fruits
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Peanuts | Salted |

₨ 60 – ₨ 1,200

🌟 Nutritional Benefits

Peanuts are packed with nutrients that offer a range of health benefits:

  • Protein: Peanuts are a great source of plant-based protein, with about 8 grams of protein per ounce (28g).

  • Healthy Fats: They contain mostly monounsaturated and polyunsaturated fats, which are heart-healthy fats.

  • Fiber: A good source of fiber, with about 2–3 grams per ounce, which aids in digestion and helps with satiety.

  • Vitamins & Minerals: Peanuts are rich in vitamins like niacin (B3), folate, and vitamin E. They also contain essential minerals like magnesium, phosphorus, potassium, and zinc.

  • Antioxidants: Peanuts have powerful antioxidants like resveratrol and p-coumaric acid, which help protect the body from oxidative stress.

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Pine-Nuts | Black |

₨ 800 – ₨ 16,000

Nutritional Highlights:

  • High in healthy fats (especially monounsaturated fats)

  • Good source of protein, vitamin E, magnesium, and zinc

  • Calorie-dense: ~190 calories per ounce (28g)

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Pistachio Salted With Shell | Namkeen Pista |

₨ 160 – ₨ 3,200

🥜 Nutritional Highlights

  • Calories: Approximately 159 per ounce (28g)

  • Protein: Around 6 grams per ounce

  • Fiber: 3 grams per ounce

  • Healthy Fats: Rich in monounsaturated and polyunsaturated fats

  • Micronutrients: High in potassium, vitamin B6, copper, and manganese

  • Antioxidants: Contains lutein, zeaxanthin, vitamin E, and polyphenols ​

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Pistachio Salted Without Shell | Namkeen Pista |

₨ 300 – ₨ 6,000
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Premium Aloo Bukhara – Naturally Sun-Dried Plums

₨ 120 – ₨ 1,200

Experience the sweet and tangy delight of Premium Aloo Bukhara (Dried Plums)—naturally sun-dried, nutrient-rich, and perfect for healthy snacking or enhancing your favorite recipes. A timeless treat with a touch of tradition.

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Premium Anar Dana – Sun-Dried Pomegranate Seeds for Culinary & Health Use

₨ 80 – ₨ 800

Enjoy the traditional taste of Premium Anar Dana, sun-dried pomegranate seeds that are perfect for adding flavor and health to your meals. Tangy, nutritious, and versatile—an essential in every Indian kitchen.

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Pumpkin Seeds | Tukhm -e- Kadu |

₨ 100 – ₨ 2,000

🍽️ Nutritional Snapshot (Per 100g of Raw Pumpkin Seeds)

 

Nutrient Amount
Calories ~560 kcal
Protein ~30g
Fat ~49g (mostly healthy fats)
Carbohydrates ~10g
Fiber ~6g
Magnesium ~530mg
Zinc ~7.5mg
Iron ~8.8mg
Potassium ~800mg
Tryptophan ~0.6g

💡 Ways to Eat Pumpkin Seeds

  • Roasted with spices as a crunchy snack.

  • Sprinkle on salads, oatmeal, yogurt, or soups.

  • Add to baking, granola bars, or smoothie bowls.

  • Blend into pesto, nut butter, or energy balls.

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Raisins (Munaqa)

₨ 80 – ₨ 1,600

Nutritional Snapshot (per 100g)

  • Calories: ~300 kcal

  • Carbohydrates: ~79g (mostly natural sugars)

  • Protein: ~3g

  • Fat: ~0.5g

  • Fiber: ~3.7g

  • Iron: ~1.9mg

  • Potassium: ~750mg

  • Calcium: ~50mg

  • Antioxidants: High (esp. when darker/dried naturally)

Traditional Use (Unani/Ayurveda)

  • Soaked Munaqa is often prescribed for respiratory conditions, detox, liver support, and general debility.

  • Taken soaked overnight (5–7 pieces) and eaten in the morning to improve digestion, immunity, and energy.

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Raisins | Irani |

₨ 60 – ₨ 1,200

Nutritional Snapshot (per 100g, approximate for Irani Raisins)

  • Calories: ~300 kcal

  • Carbohydrates: ~75–80g

  • Sugars: ~60–65g

  • Fiber: ~3–4g

  • Protein: ~2–3g

  • Iron: ~1.8–2.5 mg

  • Potassium: ~700–800 mg

  • Calcium: ~40–60 mg

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Roasted Chany / بھنے چنے (بغیر چھلکا)

₨ 50 – ₨ 1,000

🌰 کیا ہیں بھنے چنے؟

بھنے چنے یعنی Roasted Chickpeas غذائیت سے بھرپور، بھوک مٹانے والے اور توانائی دینے والے خشک میوہ جات میں شمار ہوتے ہیں۔ یہ عام طور پر بغیر نمک اور بغیر تیل کے بھنے جاتے ہیں۔

🌟 غذائی فوائد (Nutritional Benefits):

💪 پروٹین کا خزانہ:
بھنے چنے پلانٹ بیسڈ پروٹین سے بھرپور ہوتے ہیں، خاص طور پر ویجیٹیرین افراد کے لیے بہترین۔

🥣 فائبر سے بھرپور:
ہاضمہ بہتر کرتے ہیں، قبض دور کرتے ہیں، اور وزن کم کرنے میں مددگار ہیں۔

🩸 خون میں شکر کی سطح کنٹرول:
بھنے چنے کا گلیسیمک انڈیکس کم ہوتا ہے، اس لیے ذیابطیس کے مریض بھی کھا سکتے ہیں۔

❤️ دل کے لیے مفید:
ان میں موجود میگنیشیم، پوٹاشیم اور فائبر دل کی صحت کے لیے فائدہ مند ہیں۔

⚡ توانائی بخش:
بھنے چنے دیرپا توانائی فراہم کرتے ہیں، اس لیے یہ ورزش سے پہلے یا بعد بہترین ناشتہ ہیں۔

🦴 ہڈیوں کے لیے مفید:
بھنے چنے میں آئرن، کیلشیم، اور فاسفورس ہوتا ہے، جو ہڈیوں کو مضبوط کرتا ہے۔

🥄 روزانہ استعمال کا طریقہ:

  • 1/4 سے 1/2 کپ روزانہ ناشتہ یا چائے کے وقت

  • بھنے چنوں کو کالی مرچ، کالا نمک یا گڑ کے ساتھ کھایا جا سکتا ہے

⚠️ احتیاط:

  • زیادہ مقدار میں کھانے سے گیس یا پیٹ پھولنے کی شکایت ہو سکتی ہے

  • گردے کے مریض یا یورک ایسڈ والے افراد معالج سے مشورہ لیں

📌 خلاصہ:

بھنے چنے ایک سادہ، سستا، اور زبردست سپرفوڈ ہیں جو صحت مند زندگی، بہتر ہاضمہ، اور زیادہ توانائی کے لیے مفید ہیں۔

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Roasted Chickpeas | Chana Bhuna hua |

₨ 150 – ₨ 600

🍽️ Nutritional Snapshot (Per 100g Roasted Chickpeas)

 

Nutrient Amount
Calories ~370 kcal
Protein ~20g
Fat ~6g (mostly healthy fats)
Carbohydrates ~60g
Fiber ~17g
Iron ~4.5mg
Magnesium ~115mg
Potassium ~850mg

📌 Note: Be cautious of store-bought versions that may contain added salt, sugar, or oils. Homemade roasted chickpeas are the healthiest option.

💡 How to Use or Make Roasted Chickpeas

  • Snack on them plain or seasoned with spices like paprika, cumin, or chili.

  • Add to salads for a protein crunch.

  • Mix into trail mix or wraps.

  • Homemade version:

    1. Rinse and dry cooked chickpeas.

    2. Toss with olive oil and seasonings.

    3. Roast at 400°F (200°C) for 25–35 minutes, stirring halfway.

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Sunflower Seeds | Tukhm-e-Suraj Mukhi |

₨ 100 – ₨ 2,000

🍽️ Nutritional Snapshot (Per 100g of Shelled Sunflower Seeds)

Nutrient Amount
Calories ~580 kcal
Protein ~20g
Fat ~51g
Carbohydrates ~20g
Fiber ~9g
Vitamin E ~35mg (over 200% DV)
Magnesium ~325mg
Selenium ~53µg
Zinc ~5mg
Iron ~5mg

⚠️ Note: Salted or flavored sunflower seeds may contain added sodium and oils — opt for unsalted, dry-roasted or raw varieties for the healthiest choice.

💡 How to Eat Sunflower Seeds

  • Snack on them plain or roasted.

  • Sprinkle on salads, smoothie bowls, or oatmeal.

  • Add to granola, baked goods, or energy bars.

  • Use sunflower seed butter as a nut-free alternative to peanut butter.

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Online Sports Nutrition and Natural Dietetics.

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