Know Your Dry Fruits

Key Nutrients

• Natural sugars
• Dietary fibre
• Potassium
• Magnesium
• Copper
• Antioxidants

Health Benefits

• Provides natural energy from naturally occurring sugars.
• Contains dietary fibre that may support digestive regularity.
• Provides potassium and other minerals.
• Contains antioxidant compounds.
• Can be included as part of a balanced diet.

Why Eat Ajwa Dates?

Ajwa dates are commonly enjoyed on their own, with nuts, or as a natural sweetener in recipes and traditional preparations.

Suggested Serving

Enjoy 2–3 dates as a serving, depending on individual dietary needs. Dates are naturally sweet, so moderation is recommended.

Key Nutrients

• Protein
• Healthy fats
• Dietary fibre
• Vitamin E
• Magnesium
• Riboflavin

Health Benefits

• Provides vitamin E, an antioxidant nutrient.
• Contains monounsaturated fats commonly associated with heart-healthy eating patterns.
• Provides dietary fibre that may support digestive health.
• Contains magnesium and other minerals.
• Can be included as part of a balanced diet.

Why Eat California Almonds?

A convenient, nutrient-rich snack that can be enjoyed on its own, soaked overnight, or added to meals, desserts and trail mixes.

Suggested Serving

A typical serving is about 23 almonds (approximately 28 g). Enjoy in moderation as part of a varied diet.

Key Nutrients

• Natural sugars
• Dietary fibre
• Iron
• Potassium
• Boron
• Antioxidants

Health Benefits

• Provides iron, which supports healthy blood formation.
• Contains dietary fibre.
• Provides potassium and other minerals.
• Contains antioxidant compounds from grapes.
• Can be included as part of a balanced diet.

Why Eat Golden Raisins?

Golden raisins are a convenient way to add natural sweetness to cereals, trail mixes, baked goods and savoury rice dishes.

Suggested Serving

A typical serving is about 2 tablespoons (approximately 30 g). Enjoy in moderation as part of a varied diet.

Key Nutrients

• Protein
• Healthy fats
• Copper
• Magnesium
• Manganese
• Zinc

Health Benefits

• Provides copper, which plays a role in various bodily functions.
• Contains healthy fats and plant-based protein.
• Provides magnesium and other essential minerals.
• Can be included as part of a balanced diet.
• Commonly used in both sweet and savoury dishes.

Why Eat Premium Cashews?

Their mild flavour and soft texture make cashews a versatile ingredient for snacks, curries, desserts and dairy-free alternatives.

Suggested Serving

A typical serving is a small handful (approximately 28 g). Enjoy in moderation as part of a varied diet.

Key Nutrients

• Protein
• Fibre
• Healthy fats
• Vitamin B6
• Potassium
• Antioxidants

Health Benefits

• Provides vitamin B6, which supports various metabolic functions.
• Contains lutein and zeaxanthin, antioxidants associated with eye health.
• Provides plant-based protein and dietary fibre.
• Can be included as part of a balanced diet.
• The shell may help with mindful, portion-controlled snacking.

Why Eat Roasted Pistachios?

Roasted pistachios are a popular snack choice and can also be used in desserts, salads and savoury dishes.

Suggested Serving

A typical serving is about 49 pistachios (approximately 28 g). Enjoy in moderation as part of a varied diet.

Key Nutrients

• Omega-3 ALA
• Protein
• Healthy fats
• Fibre
• Copper
• Manganese

Health Benefits

• One of the few plant sources of omega-3 alpha-linolenic acid (ALA).
• Contains antioxidants including polyphenols.
• Provides dietary fibre and plant-based protein.
• May support overall wellness as part of a balanced diet.
• Commonly associated with brain and heart health in general nutrition discussions.

Why Eat Walnut Kernels?

Walnuts add crunch and nutrition to salads, baked goods, breakfast bowls and everyday snacking.

Suggested Serving

A typical serving is about 7 walnut halves (approximately 28 g). Enjoy in moderation as part of a varied diet.

Key Nutrients

• Protein
• Healthy fats
• Fibre
• Magnesium
• Zinc
• Omega-3 fatty acids

Health Benefits

• Chia seeds are a source of omega-3 fatty acids and fibre.
• Pumpkin seeds provide magnesium, zinc and plant-based protein.
• Sunflower seeds contain vitamin E and healthy fats.
• Seeds can be included as part of a balanced diet.
• Commonly added to smoothies, salads, yoghurts and baked goods.

Why Eat Seeds?

Seeds are a versatile way to boost the nutritional value of everyday meals and snacks with minimal preparation.

Suggested Serving

A typical serving is 1–2 tablespoons (approximately 15–30 g) depending on the seed type. Enjoy in moderation as part of a varied diet.

Key Nutrients

• Dietary fibre
• Vitamin C
• Antioxidants
• Natural sugars
• Manganese

Health Benefits

• Contains antioxidants commonly associated with berry fruits.
• Provides dietary fibre.
• Can be included as part of a balanced diet.
• Commonly used in trail mixes, cereals and baking.
• Offers a convenient way to enjoy berry nutrition year-round.

Why Eat Dried Berries?

Dried berries add a tangy-sweet flavour to snacks, salads and baked goods while providing useful nutrients.

Suggested Serving

A typical serving is about 2 tablespoons (approximately 30 g). Enjoy in moderation as part of a varied diet.

Key Nutrients

• Protein
• Healthy fats
• Dietary fibre
• Natural sugars
• Vitamins and minerals

Health Benefits

• Combines the nutritional benefits of multiple nuts, seeds and dried fruits.
• Provides a balance of protein, fats and carbohydrates.
• A convenient on-the-go snack option.
• Can be included as part of a balanced diet.
• Offers variety in a single serving.

Why Eat Trail Mix?

Trail mix is ideal for travel, outdoor activities, office snacking, or as a quick energy boost between meals.

Suggested Serving

A typical serving is a small handful (approximately 30 g). Enjoy in moderation as part of a varied diet.