Know what you eat
Simple, honest guides to dry fruits, nuts and seeds, backed by real data.
How much oil is in a good badam?
About half of a good almond is oil, and most of it is the healthy, unsaturated kind. Here is what the numbers say, what India's food standard requires, and how to check your almonds at home.
Healthy snackingProtein is not the whole story: what your protein snack may be missing
Most Indians now look for protein when they pick a snack. But protein is one nutrient. Here is what a protein-only snack can miss, and how dry fruits, nuts and seeds fill the gap.
Daily nutritionHow many dry fruits should you eat in a day?
ICMR-NIN suggests 35 g of nuts and seeds a day. Here is what that looks like in almonds and walnuts, how to split it across the day, and what the research says.
Buying guideFresh or stale? A buyer's checklist for dry fruits
How to tell fresh almonds, cashews, walnuts, raisins, anjeer and makhana from stale ones, using your eyes, nose and fingers. Plus how to store them at home.
AlmondsMamra vs California almonds: what is actually different?
Mamra almonds can cost several times more than California almonds. Here is how they differ in origin, shape and taste, which claims hold up, and which one to buy.