Benefits, Purpose & Nutrition Value

Item Name Food Category Primary Medicinal Benefit Secondary Medicinal Benefit Main Purpose Primary Nutrition Value (%) Recommended Serving Quantity (g) Top 3 Dishes
Dried Ginger Candy Candy Digestive aid Anti-inflammatory Medicinal, Snack Iron (12%) 20g Ginger Tea, Desserts, Spiced Rice
Breakfast Cereal Corn with dry fruits and nuts Cereal Boosts energy Supports digestion Snack/Breakfast Carbohydrates (75%), Fiber (10%) 40g Cereal Bowl, Parfait, Baked Goods
Agar Agar (China Grass) Confectionery Supports digestive health Rich in fiber Cooking/Medicinal Fiber (20%), Carbohydrates (80%) 5g Puddings, Jellies, Custards
Caramel Pudding Powder Confectionery Enhances flavor - Cooking Sugars (50%) 50g Pudding, Desserts, Ice creams
Custard Powder Confectionery Enhances flavor - Cooking Sugars (50%) 40-50g Custards, Pies, Desserts
Tutty Frutty Confectionery Energy booster Digestive aid Cooking, Snack Carbohydrates (20%) 30g Tutty Frutty Cake, Ice Cream Toppings, Biscuits
Mukhwas Digestive Aid Supports digestion Freshens breath Snack/Medicinal Carbohydrates (65%), Fiber (8%) 5g Post-Meal Snack, Digestive Aid, Mouth Freshener
Ajwa Dates Dry Fruit Supports cardiovascular health Strengthens bones Snack Carbohydrates (75%), Fiber (8%) 30g Stuffed Dates, Date Smoothie, Date & Nut Energy Bars
Dried Black Raisin (with seed) Dry Fruit Improves digestion Rich in antioxidants Snack/Cooking Carbohydrates (79%), Fiber (4%) 30g Raisin Bread, Fruitcake, Rice Pudding
Dried Blueberry Dry Fruit Rich in antioxidants Supports heart health Snack Carbohydrates (88%), Fiber (5%) 30g Muffins, Smoothies, Oatmeal
Dried Brown Raisin Dry Fruit Enhances digestion Boosts iron levels Snack/Cooking Carbohydrates (79%), Fiber (4%) 30g Raisin Bread, Sweet Rice, Fruitcake
Dried Cherry Dry Fruit Anti-inflammatory Antioxidant Snack, Cooking Vitamin C (25%) 40g Black Forest Cake, Cherry Pie, Salads
Dried Cranberry Slices Dry Fruit Urinary tract health Antioxidant Snack, Medicinal Fiber (20%) 35g Cranberry Sauce, Granola Bars, Muffins
Dried Goji Berry Dry Fruit Antioxidant Eye health Medicinal, Snack Vitamin A (50%) 30g Goji Berry Smoothies, Trail Mix, Salad
Dried Kiwi Dry Fruit Digestive aid Immune booster Snack, Cooking Vitamin C (50%) 40g Kiwi Salad, Smoothie Bowls, Dried Kiwi Slices
Dried Mango Slices Dry Fruit Eye health Digestive health Snack, Cooking Vitamin A (60%) 30g Mango Smoothies, Mango Rice, Fruit Salad
Dried Orange Dry Fruit Antioxidant Immune booster Cooking, Snack Vitamin C (45%) 35g Orange Zest Desserts, Fruit Toppings, Herbal Tea
Dried Pineapple Ring Dry Fruit Anti-inflammatory Digestive aid Snack, Cooking Manganese (45%) 30g Pineapple Upside-Down Cake, Trail Mix, Toppings
Dried Plum / Roseberry Dry Fruit Antioxidant Bone health Snack, Medicinal Vitamin C (25%) 30g Plum Bars, Smoothies, Toppings
Dried Pomelo (Green) Dry Fruit Antioxidant Digestive aid Snack, Cooking Vitamin C (40%) 30g Fruit Salad, Pomelo Juice, Candied Pomelo
Dried Strawberry Dry Fruit Skin health Antioxidant Snack, Cooking Vitamin C (50%) 30g Strawberry Smoothie, Cakes, Fruit Salad
Dried Yellow Raisin Dry Fruit Digestive aid Heart health Snack, Cooking Iron (15%) 40g Raisin Porridge, Trail Mix, Baked Goods
Dry Amla Dry Fruit Immune booster Digestive health Medicinal, Snack Vitamin C (45%) 25g Amla Candy, Herbal Teas, Chutneys
Dry Dates Dry Fruit Improves digestion Rich in iron Snack/Cooking Carbohydrates (75%), Fiber (7%) 30g Date Laddus, Date Chutney, Energy Bars
Dry Fig Dry Fruit Digestive health Bone strength Snack, Cooking Fiber (28%) 50g Fig Bars, Porridge, Fruit Salad
Dry Fruit Mix Dry Fruit Energy booster Antioxidant Snack, Cooking Mixed vitamins and minerals (30%) 50g Fruit and Nut Bars, Trail Mix, Granola
Dry Fruits in Honey Dry Fruit Boosts immunity Rich in antioxidants Medicinal/Snack Carbohydrates (75%), Fiber (5%) 15g Snack, Dessert Toppings, Energy Bars
Indian Dates Dry Fruit Boosts energy Supports digestion Snack/Cooking Carbohydrates (75%), Fiber (8%) 30g Date Pickle, Stuffed Dates, Desserts
Iran Dates Dry Fruit Rich in antioxidants Boosts energy Snack Carbohydrates (74%), Fiber (7%) 30g Date Halwa, Date Smoothie, Desserts
Karonda Cherry Dry Fruit Antioxidant Heart health Cooking, Snack Vitamin C (30%) 35g Karonda Pickle, Fruit Chutney, Karonda Salad
Kimia Dates Dry Fruit Provides instant energy Supports digestion Snack Carbohydrates (74%), Fiber (7%) 30g Date Syrup, Date Halwa, Smoothies
Medjoul Dates Dry Fruit Improves digestion Rich in fiber Snack Carbohydrates (75%), Fiber (8%) 30g Date Stuffing, Smoothies, Energy Bars
Pitted Prunes Dry Fruit Digestive health Bone health Snack, Medicinal Fiber (30%) 40g Prune Porridge, Desserts, Smoothies
Turkel Apricot Dry Fruit Skin health Eye health Snack, Medicinal Vitamin A (40%) 30g Apricot Jam, Desserts, Baked Goods
Zahidi Dates Dry Fruit Supports weight gain Rich in antioxidants Snack Carbohydrates (75%), Fiber (7%) 30g Date Bread, Stuffed Dates, Date Smoothie
Rose Petal Flower Reduces stress Improves skin health Medicinal/Snack Antioxidants (10%) 2-5g Teas, Desserts, Rose syrup
Apple Beetroot Carrot Energy Malt Health Drink Mix Boosts energy Rich in vitamins Medicinal/Snack Carbohydrates (75%), Fiber (12%) 20g Energy Drinks, Smoothies, Shakes
Sprouted Horse Gram Mix Powder Health Drink Mix Supports weight loss Boosts energy Medicinal/Cooking Protein (20%), Fiber (10%) 20g Sprouted Grain Porridge, Energy Bars, Smoothies
Sprouted Ragi Chocolate Malt Health Drink Mix Rich in calcium Supports bone health Medicinal/Snack Carbohydrates (70%), Protein (10%) 20g Ragi Malt, Chocolate Shakes, Smoothies
Acacia Honey Honey Antibacterial properties Soothes throat Medicinal/Sweetener Carbohydrates (80%) 10g Honey Lemon Tea, Salad Dressings, Honey-Glazed Chicken
Forest Honey Honey Rich in antioxidants Boosts immunity Medicinal/Sweetener Carbohydrates (80%) 10g Herbal Tea, Desserts, Salad Dressings
Manuka Honey Honey Antibacterial properties Supports wound healing Medicinal/Sweetener Carbohydrates (80%) 10g Medicinal Teas, Desserts, Wound Dressings
Multiflower Honey Honey Boosts immunity Rich in antioxidants Medicinal/Sweetener Carbohydrates (80%) 10g Salad Dressings, Teas, Desserts
Tulsi Honey Honey Supports respiratory health Rich in antioxidants Medicinal/Sweetener Carbohydrates (80%) 10g Herbal Tea, Desserts, Salad Dressings
Barnyard Millet Millet Supports weight loss Controls blood sugar levels Cooking Carbohydrates (65%), Protein (11%) 40g Millet Porridge, Upma, Millet Salad
Foxtail Millet Millet Controls blood sugar levels Aids in weight loss Cooking Carbohydrates (60%), Protein (12%) 40g Millet Dosa, Upma, Foxtail Millet Salad
Kodo Millet Millet Supports digestion Rich in antioxidants Cooking Carbohydrates (66%), Protein (10%) 40g Millet Porridge, Upma, Millet Salad
Little Millet Millet Supports weight loss Controls blood sugar levels Cooking Carbohydrates (67%), Protein (9%) 40g Millet Upma, Idli, Millet Salad
Pearl Millet Millet Rich in magnesium Supports heart health Cooking Carbohydrates (67%), Protein (11%) 40g Bajra Roti, Khichdi, Millet Porridge
Ragi Millet Millet Rich in calcium Supports bone health Cooking Carbohydrates (65%), Protein (10%) 40g Ragi Dosa, Ragi Malt, Ragi Porridge
Almonds Nut Enhances brain function Lowers cholesterol Snack/Cooking Protein (21%), Healthy Fats (50%) 28g Almond Milk, Badam Kheer, Almond Crusted Fish
Brazil Nuts Nut Rich in selenium Supports thyroid health Snack Healthy Fats (66%), Protein (14%) 28g Trail Mix, Smoothies, Baked Goods
Cashew 4 Pieces Nut Promotes healthy skin Supports heart health Cooking/Snack Healthy Fats (47%), Protein (18%) 28g Cashew Cookies, Cashew Brittle, Kaju Katli
Cashew Baby Bits Nut Improves bone health Promotes heart health Cooking/Snack Healthy Fats (47%), Protein (18%) 28g Cashew Burfi, Kaju Katli, Mixed Vegetable Curry
Cashew Bits Nut Improves bone health Boosts energy Cooking/Snack Healthy Fats (47%), Protein (18%) 28g Cashew Butter, Sweets, Mixed Curries
Cashew Splits Nut Boosts energy Supports heart health Cooking/Snack Healthy Fats (47%), Protein (18%) 28g Cashew Rice, Mixed Vegetable Curry, Sweets
Cashew Wholes Nut Supports heart health Provides energy Snack/Cooking Healthy Fats (47%), Protein (18%) 28g Cashew Nut Curry, Kaju Katli, Mixed Vegetable Curry
Hazel Nut Nut Rich in Vitamin E Supports heart health Snack/Cooking Healthy Fats (61%), Protein (15%) 28g Nutella, Hazelnut Coffee, Baked Goods
Macadamia Nuts Nut Supports brain health Rich in healthy fats Snack/Cooking Healthy Fats (75%), Protein (8%) 28g Macadamia Cookies, Nut Butters, Salads
Pecan Nuts Nut Rich in antioxidants Supports heart health Snack/Cooking Healthy Fats (72%), Protein (9%) 28g Pecan Pie, Candied Pecans, Salad Toppings
Pine Nuts Nut Supports eye health Rich in antioxidants Snack/Cooking Healthy Fats (68%), Protein (13%) 28g Pesto Sauce, Salads, Baked Goods
Pista (with shell & salted) Nut Supports heart health Boosts energy Snack Healthy Fats (56%), Protein (21%) 28g Trail Mix, Snacking, Baked Goods
Pista (without Shell, unsalted) Nut Rich in antioxidants Supports eye health Snack/Cooking Healthy Fats (56%), Protein (21%) 28g Pista Barfi, Ice Cream, Baked Goods
Pista Bits Nut Supports heart health Rich in antioxidants Cooking/Snack Healthy Fats (56%), Protein (21%) 28g Pista Cookies, Sweets, Salads
Walnut Nut Supports brain health Rich in Omega-3 Snack/Cooking Healthy Fats (65%), Protein (15%) 28g Walnut Brownies, Salads, Nut Butter
Almond Powder Nut Powder Supports heart health Boosts immunity Cooking/Snack Protein (21%), Fiber (12%) 15g Almond Halwa, Almond Cookies, Smoothies
Almond Slices Nut Powder Improves skin health Provides energy Cooking/Snack Healthy Fats (50%), Vitamin E (37%) 15g Salads, Yogurt Toppings, Baked Goods
Cashew Gravy Powder Nut Powder Thickens gravies Enhances flavor Cooking Healthy Fats (47%), Protein (18%) 15g Cashew Curry, Korma, Rich Gravies
Cashew Powder Nut Powder Supports weight gain Enhances brain function Cooking/Snack Healthy Fats (47%), Protein (18%) 15g Cashew Milk, Gravies, Desserts
Pista Powder Nut Powder Enhances brain function Supports heart health Cooking/Snack Healthy Fats (56%), Protein (21%) 15g Pista Barfi, Ice Cream, Desserts
Basil Seeds Seeds Aids digestion Reduces body heat Medicinal/Snack Omega-3 fats (25%) 10-20g Falooda, Lemonade, Smoothies
Chia Seeds Seeds Boosts heart health Improves digestion Snack/Medicinal Fiber (40%) 15-30g Smoothie bowls, Pudding, Energy bars
Flax Seeds Seeds Supports heart health Improves skin health Snack/Medicinal Omega-3 fats (20%) 20-30g Smoothies, Granola, Baked goods
Makhana (Lotus Seeds) Seeds Improves digestion Anti-aging properties Snack Protein (15%) 25-30g Roasted snacks, Makhana kheer, Curries
Poppy Seeds Seeds Improves digestion Boosts energy Cooking Protein (18%) 5-10g Desserts, Gravies, Curries
Pumpkin Seeds Seeds Boosts immunity Supports prostate health Snack/Medicinal Magnesium (25%) 15-30g Smoothies, Granola, Salads
Seeds Mix Seeds Rich in Omega-3 Supports heart health Snack/Cooking Healthy Fats (40%), Fiber (15%) 30g Salads, Smoothies, Baked Goods
Sunflower Seeds Seeds Reduces inflammation Improves skin health Snack Vitamin E (35%) 20-30g Energy bars, Breads, Salads
White Water Melon Seeds Seeds Boosts heart health Improves skin and hair health Snack Protein (20%) 15-20g Smoothies, Trail mix, Salads
Almond Gum Spice Aids digestion Boosts energy Medicinal Carbohydrates (80%) 5g Gum Laddus, Ayurvedic Concoctions, Energy Bars
Bay Leaf Spice Aids digestion Reduces inflammation Cooking Antioxidants (5%) 1-3 leaves Biryani, Soups, Curries
Black Cumin Seeds (Kala Jeera) Spice Boosts immunity Aids digestion Cooking/Medicinal Thymoquinone (5%) 5-10g Curries, Breads, Spice blends
Black Pepper Spice Improves digestion Anti-inflammatory Cooking Piperine (active compound) 2-5g Curries, Salads, Soups
Black Stone Flower Spice Boosts digestion Anti-inflammatory Cooking Calcium (5%) 2-4g Biryani, Chettinad gravies, Spice mixes
Cardamom Spice Aids digestion Freshens breath Cooking/Medicinal Manganese (28%) 2-4g Kheer, Masala tea, Curries
Carom Seeds (Ajwain) Spice Aids digestion Relieves cold symptoms Cooking/Medicinal Thymol (active compound) 5-10g Parathas, Puris, Ajwain tea
Cheraunji (Charoli) Spice Improves skin health Boosts energy Cooking Protein (13%) 5-10g Sweets, Gravies, Kheer
Cinnamon Spice Controls blood sugar levels Anti-inflammatory Cooking/Medicinal Antioxidants (5%) 2-4g Desserts, Curries, Teas
Cinnamon Flat Spice Controls blood sugar Boosts immunity Cooking/Medicinal Antioxidants (10%) 2-4g Desserts, Curries, Teas
Cloves Spice Relieves tooth pain Boosts immunity Cooking/Medicinal Manganese (30%) 1-3g Biryani, Tea, Curries
Coriander Seeds Spice Aids digestion Lowers blood sugar levels Cooking/Medicinal Vitamin K (16%) 2-5g Curries, Spice blends, Chutneys
Coriander Seeds Spice Aids digestion Lowers cholesterol Cooking/Medicinal Vitamin K (16%) 2-5g Curries, Spice blends, Chutneys
Cumin Seeds Spice Aids digestion Boosts immunity Cooking/Medicinal Iron (20%) 5-10g Curries, Spice mixes, Rice dishes
Dried Ginger Spice Relieves nausea Anti-inflammatory Cooking/Medicinal Gingerol (active compound) 2-5g Teas, Curries, Marinades
Fennel Seeds Spice Aids digestion Freshens breath Snack/Medicinal Fiber (18%) 5-10g Curries, Spice blends, Teas
Haritaki Spice Aids digestion Detoxifies the body Medicinal Tannins (15%) 3-5g Herbal teas, Ayurveda decoctions
Jeera (Cumin) Spice Aids digestion Reduces bloating Cooking/Medicinal Iron (20%) 5-10g Curries, Spice mixes, Rice dishes
Kapok Buds (Semal) Spice Cures diarrhea Improves fertility Cooking/Medicinal Fiber (5%) 3-5g Gravies, Soups, Ayurveda decoctions
Kasa Kasa (Poppy Seeds) Spice Improves digestion Boosts energy Cooking Protein (18%) 5-10g Desserts, Gravies, Curries
Liquorice Spice Soothes throat Improves digestion Medicinal Glycyrrhizin (15%) 1-3g Herbal teas, Ayurveda decoctions, Lozenges
Long Pepper (Pippali) Spice Aids digestion Relieves cold and cough Cooking/Medicinal Piperine (5%) 1-3g Spice blends, Teas, Curries
Mace Spice Improves digestion Boosts brain function Cooking Copper (8%) 2-5g Biryani, Spice blends, Desserts
Malabar Tamarind (Kudampuli) Spice Aids weight loss Detoxifies the body Cooking/Medicinal Hydroxycitric acid (15%) 5-10g Fish curries, Soups, Rasam
Nutmeg Spice Boosts brain health Relieves pain Cooking/Medicinal Magnesium (6%) 1-3g Baked goods, Spice blends, Desserts
Nutmeg Seed Spice Aids digestion Reduces inflammation Cooking Fiber (5%) 1-2g Desserts, Curries, Spice blends
Saffron Spice Enhances mood, reduces anxiety Improves skin complexion Cooking/Medicinal Antioxidants (crocin) 0.1-0.5g Biryani, Kheer, Saffron milk
Star Anise Spice Relieves cold symptoms Aids digestion Cooking/Medicinal Anethole (15%) 2-3g Biryani, Soups, Spice blends
Turmeric Spice Anti-inflammatory Boosts immunity Cooking/Medicinal Curcumin (15%) 2-5g Curries, Teas, Smoothies
Brown Sugar Sweetener Provides energy Adds flavor Cooking/Sweetener Carbohydrates (100%) 5g Cakes, Cookies, Sweet Sauces
Palm Jaggery Sweetener Rich in iron Supports digestion Cooking/Sweetener Carbohydrates (98%) 5g Sweets, Health Drinks, Baked Goods
Palm Sugar Sweetener Rich in minerals Supports digestion Cooking/Sweetener Carbohydrates (95%) 5g Desserts, Health Drinks, Baked Goods
Disclaimer: The data presented was compiled from publicly available nutrition and health research sources, including databases such as USDA Food Composition Databases, traditional Ayurvedic literature, and modern studies on the medicinal properties of spices, seeds, and herbs.The information provided in the table above is for general informational purposes only and is based on publicly available data from various nutrition and health sources. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The medicinal benefits mentioned are based on traditional uses and current research, which may vary in effectiveness from person to person. Nutritional values are approximate and can differ depending on the brand, source, and preparation of the food items. For personalized advice, please consult with a healthcare professional or a certified nutritionist.