Kashmiri Mamra almonds

Kashmiri Dry Fruits Nutrition Guide

A quick, honest look at what's actually in the products we sell — general nutritional facts, not health claims.

Saffron

Used in very small quantities as a spice, saffron isn't a significant source of calories or macronutrients in the way nuts are — its value in cooking is flavor, aroma, and color rather than nutritional bulk. See Kashmiri Mongra Saffron, or our guide to using saffron in cooking.

Mamra Almonds

A natural source of plant-based protein, healthy fats, dietary fiber, vitamin E, magnesium, calcium, iron, and antioxidants. Shop Kashmiri Gurbandi Mamra Almonds.

Mamra Almonds: the Numbers, and What They Support

Per 100 g, almonds provide roughly 600 kcal, 22.6 g protein, 51 g fat, 12.5 g fibre, 270 mg magnesium, 260 mg calcium, 800 mg potassium and 22 mg vitamin E. A 30 g handful — about 23 kernels — comes to around 180 kcal.

What that nutrient content supports is well established, and worth stating plainly without overreaching:

  • Vitamin E is a fat-soluble antioxidant, and almonds are among the densest food sources of it.
  • Magnesium contributes to normal muscle and nerve function and to normal protein synthesis.
  • Fibre and protein together slow how quickly a snack leaves the stomach, which is why a handful of almonds holds off hunger better than the same calories from a biscuit.
  • Most of the fat is monounsaturated — the same type that dominates olive oil.

Mamra specifically is an oilier, denser nut than the commodity California almond, which affects flavour and texture rather than changing the nutrient picture in any dramatic way. Published figures for the oil content of mamra in particular vary widely between sellers and we have not had ours laboratory tested, so we quote the general almond figures above rather than a number we cannot stand behind.

What we will not claim: that almonds treat, prevent or cure anything. They are a nutrient-dense food — that is the whole of it, and it is enough.

For portion sizes and whether to soak them, see soaked vs. raw mamra almonds. For what they cost, see the mamra price guide.

Walnut Kernels

Naturally rich in unsaturated fats including plant-based Omega-3 fatty acids, along with protein, dietary fiber, vitamin E, magnesium, copper, manganese, and antioxidants. Shop Premium Kashmiri Walnut Kernels.

Per 100 g, walnuts provide roughly 654 kcal, 15.2 g protein, 65 g fat — of which about 9.1 g is alpha-linolenic acid, the plant-based Omega-3 — plus 6.7 g fibre, 158 mg magnesium, 1.6 mg copper and 3.4 mg manganese. A 30 g handful is around 196 kcal. Walnuts are one of the few whole foods where a single handful covers a meaningful share of a day's plant Omega-3.

More detail in our walnut nutrition and health FAQ and the guide to Kashmiri walnut kernels.

Raw Honey

A natural sweetener containing trace antioxidants; like all sugars, it should be enjoyed in moderation as part of a balanced diet. Shop Kashmiri Acacia Honey or Kashmiri Wild Honey.

Sea Buckthorn Berries

Naturally contains Omega 3, 6, 7, and 9 fatty acids together in one source — unusual among fruits — along with Vitamin C, Vitamin E, and antioxidant compounds. Shop Dried Sea Buckthorn Berries or Sea Buckthorn Juice.

Dried Figs

A natural source of dietary fiber and antioxidants, commonly enjoyed as a naturally sweet snack. Shop Afghani Dried Figs or Turkish Anjeer.

A Note on Health Claims

We've deliberately kept this page to general, well-established nutritional facts rather than specific health-outcome claims (weight loss, disease prevention, and similar). These products can be a nutritious part of a balanced diet, but they aren't medical treatments, and anyone with specific health concerns should talk to a doctor or dietitian rather than rely on general nutrition content online.

Frequently Asked Questions

Which of these products has the most protein?
Almonds and walnuts are both good natural sources of plant-based protein, alongside their fat and fiber content. Per 100 g, almonds come in higher at roughly 22.6 g against walnuts at 15.2 g.

What are the benefits of mamra almonds?
The honest answer is nutritional rather than medicinal: almonds are a dense source of vitamin E, magnesium, calcium, potassium, fibre and plant protein, and most of their fat is monounsaturated. That nutrient profile supports normal muscle and nerve function and makes them unusually filling for their size. They are not a treatment for anything.

How many almonds are in a handful?
About 23 kernels, or 30 g, which is roughly 180 kcal.

Are these products a substitute for medical treatment?
No. They can be part of a balanced diet, but none of our products are intended to treat, cure, or prevent any medical condition.

Related Guides

Enjoy our saffron & dry fruit guides?

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