Dates are one of the most loved dry fruits in Pakistan. Among all varieties, Tasty Dates are famous for their rich taste, soft texture, and amazing health benefits. In 2026, more people in Pakistan are choosing Iranian dates as a healthy snack and a natural energy booster.
Whether eaten fresh or dried, they are packed with nutrients that help keep your body strong and active. In this information, we will explore the health benefits, nutritional facts, and reasons why Iranian dates should be part of your daily diet.
What Are Irani Dates?
Irani dates come from Iran, a country known for producing high quality dates with excellent flavor. Iran has a warm climate, perfect for growing dates that are soft, sweet, and full of nutrients. These dates are available in many varieties such as Mazafati, Piarom, Kabkab, and Zahedi.
In Pakistan, Irani dates are imported in large quantities, especially during Ramadan, when they become a must-have for Iftar.
Irani Dates Price in Pakistan (Updated 2026)
Irani dates are highly popular in Pakistan for their rich taste and health benefits, especially during Ramadan. The price of Irani dates in Pakistan varies depending on the variety, quality, and freshness.
2026 Price Update
- Mazafati dates: Rs. 900 to Rs. 1,400 per kg (increased from 2025 due to import costs and dollar rate)
- Piarom dates (premium): Rs. 2,000 to Rs. 2,800 per kg
- Kabkab dates: Rs. 1,200 to Rs. 1,800 per kg
- Zahedi dates: Rs. 700 to Rs. 1,100 per kg (most affordable variety)
Prices may be lower in wholesale markets like Empress Market Karachi, Akbari Mandi Lahore, or Saddar Rawalpindi. Gift packaging during Ramadan and Eid costs 20-30% more.
Many online stores including Daraz, Amazon.pk, and specialty dry fruit shops offer Irani dates with home delivery, making them easily accessible across Pakistan in 2026.
Best Time to Buy
Prices drop slightly after Ramadan (May-June 2026) and rise again before Eid-ul-Adha and the next Ramadan season.
Nutritional Facts of Irani Dates (Per 100g)
Here is the nutritional breakdown of Iranian dates:
- Calories: 277 kcal
- Carbohydrates: 75 g
- Sugar: 66 g (natural sugar)
- Protein: 2 g
- Fiber: 7 g
- Fat: 0.2 g
- Potassium: 696 mg
- Magnesium: 54 mg
- Calcium: 64 mg
- Iron: 0.9 mg
- Vitamins: B1, B2, B3, B5, B6, and Vitamin K
These numbers show that Irani dates are a natural source of energy and provide essential minerals for good health.
Health Benefits of Irani Dates
1. Boosts Energy Instantly
Irani dates are rich in natural sugars like glucose, fructose, and sucrose. They provide a quick energy boost, making them perfect for students, workers, and athletes. This is why they are a popular choice for Iftar in Pakistan, helping you regain strength after fasting.
2. Improves Digestion
The high fiber content in Irani dates supports a healthy digestive system. Eating them regularly can help prevent constipation, improve bowel movement, and promote gut health.
3. Strengthens Bones
Irani dates contain important minerals like calcium, magnesium, and phosphorus. These minerals help strengthen bones and teeth, reducing the risk of osteoporosis, especially in older adults.
4. Good for Heart Health
Potassium and magnesium in Irani dates help maintain normal blood pressure and support heart health. Regular consumption may reduce the risk of heart disease and stroke.
5. Supports Brain Function
Vitamin B6 and antioxidants in dates improve brain function and memory. They also help in reducing inflammation in the nervous system.
6. Helps in Weight Management
Even though dates are sweet, they have fiber that keeps you full for longer. Eating 2-3 dates as a snack can control unnecessary cravings, making them a healthy option for weight control.
7. Rich in Antioxidants
Irani dates are loaded with antioxidants like flavonoids, carotenoids, and phenolic acid. These compounds protect the body from harmful free radicals and slow down the aging process.
Irani date are rich in nutrients, and other dry fruits like those covered in ancient wisdom dry fruits Pakistan also support immunity and bone health.
How to Eat Irani Dates
There are many delicious ways to enjoy Irani dates in Pakistan:
- Eat them plain as a snack
- Fill them with almonds or walnuts for extra nutrition
- Use them in milkshakes for a natural sweet taste
- Add them to desserts like kheer, sheer khurma, or date cake
- Chop and sprinkle over breakfast cereal or oatmeal
2026 Trend
Many Pakistani health influencers are promoting date energy balls (dates blended with nuts, oats, and cocoa) as a pre workout snack.
Tips for Buying and Storing Irani Dates in Pakistan
- Always buy from trusted shops or online stores
- Look for dates that are soft, shiny, and without sugar crystals
- Store them in an airtight container in a cool place
- In hot weather, keep them in the fridge to maintain freshness
- 2026 Tip: Check for “organic” or “pesticide free” labels as more health conscious consumers prefer chemical free dates
Popular Irani Date Varieties in Pakistan 2026
Mazafati (Most Popular)
- Soft, dark brown, very sweet
- Best eaten fresh
- Perfect for Iftar
- Price: Rs. 900-1,400/kg
Piarom (Premium Quality)
- Long, thin, semi-dry
- Rich chocolate-like taste
- Expensive but worth it
- Price: Rs. 2,000-2,800/kg
Kabkab (Traditional Choice)
- Medium size, caramel color
- Balanced sweetness
- Good for cooking and eating
- Price: Rs. 1,200-1,800/kg
Zahedi (Budget Friendly)
- Dry, less sweet
- Good for baking
- Most affordable
- Price: Rs. 700-1,100/kg
Where to Buy Irani Dates in Pakistan 2026
Physical Stores
- Empress Market, Karachi
- Akbari Mandi, Lahore
- Saddar, Rawalpindi/Islamabad
- Local dry fruit shops
Online Platforms
- Daraz.pk (fastest delivery)
- Amazon.pk
- Telemart.pk
- Instagram sellers (check reviews)
Best Brands in Pakistan
- Al-Khaleej Dates
- Arabian Dates
- Premium Dry Fruits
- Nutraj
Conclusion
In 2026, the popularity of Irani dates in Pakistan continues to grow because they are tasty, healthy, and full of energy. From boosting energy levels to improving digestion, bone health, and heart function, their benefits are endless.
With so many varieties and ways to enjoy them, adding Irani dates to your diet is one of the easiest steps you can take toward better health.
With prices ranging from Rs. 700 to Rs. 2,800 per kg depending on variety and quality, there’s an option for every budget. Whether you’re breaking fast during Ramadan 2026, looking for a healthy snack, or wanting to improve your overall health, Irani dates are an excellent choice.
So, next time you shop for dry fruits, make sure to include a pack of Irani dates your body will thank you!
FAQs
Q1: Are Irani dates good for diabetics?
Irani dates contain natural sugars, so diabetics should eat them in moderation (1-2 dates maximum per day) and consult a doctor before adding them to their diet.
Q2: How many Irani dates should I eat daily?
For most healthy adults, 2-4 dates per day is a good amount to enjoy their benefits without consuming too much sugar.
Q3: Which variety of Irani dates is best?
Mazafati dates are one of the most popular varieties for their soft texture and rich sweetness, but Piarom and Kabkab are also highly valued.
Q4: Can I eat Irani dates for weight loss?
Yes, in moderation their fiber keeps you full longer, which can help reduce snacking and support weight management.
Q5: What’s the difference between Ajwa dates and Irani dates?
Ajwa dates come from Medina, Saudi Arabia and are considered sacred, while Irani dates come from Iran both are healthy but Ajwa are more expensive (Rs. 3,000-5,000/kg in 2026).
Q6: How long can I store Irani date?
In an airtight container at room temperature, they last 1-2 months; in the refrigerator, they stay fresh for 6-12 months.
Q7: Are Irani date better than Pakistani dates?
Both are nutritious, but Irani date (especially Mazafati) are softer and sweeter due to Iran’s ideal climate, while Pakistani dates are often drier and cheaper.
Q8: Can pregnant women eat Irani date?
Yes, dates are safe and beneficial during pregnancy they provide energy, fiber, and may help with natural labor (eat 6 dates daily in the last month).
Q9: Do Irani date expire?
Fresh dates can develop mold if stored improperly dried dates last longer but can crystallize always check for freshness before eating.
Q10: Why are Irani date prices increasing in Pakistan 2026?
Higher dollar rates, increased import costs, transportation expenses, and growing demand have pushed prices up 10-15% compared to 2025.
Q11: Can children eat Irani date?
Yes, children above 1 year can eat dates start with 1-2 small pieces daily for toddlers and increase gradually for older children.
Q12: Are all “Irani date” in Pakistan actually from Iran?
Not always some sellers mislabel Pakistani or Middle Eastern dates as Irani buy from reputable sellers and check for origin labels to ensure authenticity.
For more health and nutrition guides, visit visualpakistan.com
