Chilgoza, also known as pine nuts, is one of the most valuable dry fruits in Pakistan. It’s small in size but rich in taste, energy, and health benefits. This dry fruit comes from the beautiful mountains of Pakistan and is famous for its high nutritional value and price. Let’s explore everything you need to know about it, from its tree to its uses, health benefits, and current prices in Pakistan.
Chilgoza in English – What is It?
The English name for it is pine nut. These are edible seeds from a specific type of pine tree. Unlike other nuts, they are soft, creamy, and slightly sweet in taste. People often eat them roasted or raw, and they are used in many traditional and modern dishes.
Where Does Chilgoza Come From?
It comes from a tree called Pinus Gerardiana, which is commonly known as the Chilgoza tree. This tree grows in cold and high-altitude areas of:
- Northern Pakistan (Gilgit-Baltistan, Chitral, Waziristan)
- Afghanistan
- India (Himalayan regions)
The tree grows slowly and starts giving nuts after many years. The harvesting process is done by hand, which makes it rare and expensive.
Nutritional Value of Chilgoza Dry Fruit
It is not just tasty; it’s also full of important nutrients. Here’s what makes it so healthy:
- Rich in Healthy Fats – Good for heart health
- High in Protein – Helps build muscles
- Contains Vitamins – Vitamin E, B1 (Thiamine), B3 (Niacin)
- Minerals – Zinc, magnesium, and iron
- Calories (100g) – Around 670 kcal, perfect for energy in winter
Benefits – Why You Should Eat It
Here are some top health benefits of Chilgoza:
- Boosts Immunity – Full of antioxidants
- Improves Heart Health – Healthy fats lower bad cholesterol
- Good for Skin and Hair – Vitamin E makes skin glow
- Supports Weight Loss – Keeps you full and reduces hunger
- Strengthens Brain Function – Nutrients help memory and focus
- Perfect Winter Food – Gives warmth and energy
How to Use Chilgoza in Your Diet
You can enjoy Chilgoza dry fruit in many simple ways:
- Eat it raw as a healthy snack
- Roast and sprinkle over rice, desserts, or salads
- Mix with dry fruits for energy boosters
- Add to smoothies or oatmeal for extra flavour and nutrition
Chilgoza Price in Pakistan – 2025 Update
Chilgoza is considered a luxury dry fruit because of its hard harvesting process and limited availability. Here’s what you need to know:
- Chilgoza price in Pakistan 1kg 2025: The average rate is Rs. 6,000 to Rs. 10,000 per kg
- Prices may vary by region and quality
- Fresh Chilgoza from Gilgit or Waziristan costs more
- Always buy from trusted shops to avoid fake or mixed nuts
Where Can You Buy Chilgoza in Pakistan?
You can find Chilgoza in:
- Online stores like Malikki, Daraz, etc.
- Local vendors, especially during the winter season
Pro Tip: Always check for freshness, smell, and weight before buying.
Conclusion
Chilgoza may be expensive, but its health value and taste make it worth buying. It is packed with important nutrients that help your body stay strong during winter. Whether you enjoy it as a snack or part of a dish, adding it to your diet is a smart and healthy choice.