What are The Most Consumed Dry Fruit in Pakistan?

Are you wondering which dry fruits are the most consumed dry fruit in pakistan? Well, overall, all dry fruits are beloved in pakistan because of their enormous nutritional properties. They are like treats that are loaded with minerals, vitamins, and antioxidants that are important for maintaining good health.

Dried fruit consumption is widespread all over pakistan. Dried fruits like raisins, which are followed by dates, prunes, figs, apricots, prunes, peaches, apples, and pears, are sold for nearly half of the total production of dry fruits. They are also known as traditional or conventional dry fruits because of their dry process in heated wind tunnel dryers or through sun-drying.

There are many other dry fruits that are not as much consumed and less popular among Pakistanis, such as cranberries, blueberries, strawberries, cherries, and mango. One of the reasons they are not consumed as much is that before drying, they are infused with artificial sweeteners.

Most Consumed Dry Fruits in Pakistan

Dry fruit consumption in pakistan is huge, particularly in winter. People love to eat them in their daily routine, and mixed dry fruit baskets have become a traditional gift these days. Let us discuss the most consumed dry fruits in pakistan in some more detail.

Dates

There are different types of dates available in pakistan. Apart from eating them, they hold a significant value in the Muslim religion. Dates are considered beneficial because of the large amount of nutrients, minerals, and antioxidant properties. One serving of 100g of dates contains the following nutritional values:

  • Calories: 276
  • Carbs: 76 grams
  • Protein: 2.0 grams
  • Potassium: 16% DV
  • Fiber: 7.0 grams
  • Magnesium: 14% DV
  • Copper: 41% DV
  • Iron: 6% DV
  • Vitamin B6: 16% DV
  • Manganese: 14% DV

Popular types of dates include Aseel, Zahidi, Maazwati, ajwa khajoor, Dhakki, Fasli, Begum Jangi, Tota, Karwan, Hillavi, Khudrawi and Mozawati Gulistan, Lango, Sabzo, Karbala, and Kupro.

Almonds

Almonds are one of the most popular dry fruits in pakistan. It is a calorie-dense food, but they are also nutrient-dense, with the majority of their fat being monounsaturated. One ounce of almonds offers about 6 grams of protein, 165 calories, 14 grams of fat (5% saturated, 15% polyunsaturated, and 80% monounsaturated), 6 grams of carbohydrate, and 3 grams of fiber. Apart from this, about 23 almonds are great sources of the following nutrients:

  • Vitamin E
  • Fibre
  • Biotin
  • Monounsaturated fats
  • Minerals: Calcium, Phosphorus, Magnesium
  • Trace minerals: Copper
  • Phytonutrients, specifically flavonoids, plant sterols, phenolic acids

The most popular types of almonds in pakistan include Kagazi almond, American softshell almond, Gurbani badam, Australian Kagazi badam, American almond Giri, Abdul Wahidi badam, and Kalmi badam.

Dried Apricots

Dried Apricots are also known as dry khubani and are widely popular as a snack among all age groups, from kids to adults. They are a great source of natural sugar and vitamin A. following are the nutrients 35g of nutrients serving can offer:

  • Fiber: 0.8 g
  • Fat: 0.15 g
  • Protein: 0.6 g
  • Sodium: 0.36 g
  • Vitamin C: 3.6 g
  • Vitamin A: 33.7 g 
  • Added sugars: 0.0 g
  • Carbohydrates: 3.8 g  
  • Calories: 16 calories

Apricots offer a lot of health benefits if one has them in considerable amounts. They are a great source of vitamin C for skin and immune health, healthy digestion, eye health, and many more.

Blenheim is one of the beloved types of apricot, is the best-tasting apricot in production, and is considered to be the most flavorful. The fruit is available in different sizes from medium to large, goes through different colour variations from yellow with orange cheek and is firm, juicy, pale orange flesh and delicious in taste.

Raisins

A raisin is a dried grape. Raisins may be used in baking, eaten raw or cooking and brewing. They are produced in many regions of the world, and most of their production is produced through old traditional ways like sun drying, but some of them through artificial dehydrators.

They help maintain joint health and good bone, can improve wound healing, and also they may also improve cognition. Raisins are a great source for:

  • Iron
  • Boron
  • Copper
  • Vitamin B6
  • Potassium
  • Manganese

Cashew Nuts

Cashew nuts are enriched with protein, fibre, and healthy fats. They also contain many minerals, vitamins, and health-protective beneficial plant compounds. Similarly to other nuts, cashews also promote blood sugar control, weight loss, and heart health. 1 ounce of cashew nuts serving contains the following properties:

  • 158 calories
  • 0.90 g of fiber
  • 1.69 g of sugar
  • 1.90 mg of iron
  • 1.65 mg of zinc
  • 5.19 g of protein
  • 3.0 mg of sodium
  • 12.44 g of total fat
  • 188 mg of potassium
  • 84 mg of magnesium
  • 169 mg of phosphorus
  • 11 milligrams (mg) of calcium
  • 8.57 grams (g) of carbohydrate

Conclusion

These dry fruits like apricots, raisins, peanuts, kaju badam, and cashew nuts are popular among Pakistanis and have tons of health benefits. With these dry fruit mixers, you can lead a healthy lifestyle but in a considerable amount.