Calories in Chikoo - Nutritional Facts and Health Benefits

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Medically Reviewed by Dr. Aman Priya Khanna
Written by Sangeeta Sharma, last updated on 2 January 2024| min read
Calories in Chikoo - Nutritional Facts and Health Benefits

Quick Summary

  • Chikoo is a tropical fruit that is low in calories and high in nutrients
  • It is a popular snack and can be included in a diet chart
  • One chikoo contains about 100 calories

Chikoo, also known as sapodilla, is a tropical fruit recognised for its distinct flavour and nutritional value. Due to the number of calories in chikoo, it is one of the most sought-after fruits for people who want a guilt-free treat now and then.

Apart from being a calorie-friendly snack, it is also a popular option to put in the diet chart. Can you estimate the number of 1 chikoo calories you consume? Continue reading to find out if you are correct!

Nutritional Composition of Chikoo

Although calories in chikoo are considered high, it has essential nutrients. Please remember that the nutritional composition may vary depending on the source and the type of chikoo. 

As per the USDA National Nutrient Database for Standard Reference, the breakdown of the nutritional composition of chikoo is as follows:

Nutrient

Amount per 100 grams

Water Content

78%

Calories

83 kcal

Carbohydrates

20 g

Dietary Fiber

5.3 g

Fat

1.1 g

Protein

0.4 g

Potassium

193 mg

Calcium

21 mg

Vitamin C

14.7 mg

Magnesium

12 mg

Phosphorus

12 mg

Sodium

12 mg

Iron

0.8 mg

Vitamin A

60 IU

Cholesterol

0 mg

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Calories in Chikoo

The number of calories in chikoo varies according to its size and ripeness. As per the USDA Nutrient Database, a medium-sized chikoo (around 100 grams) contains about 83 calories. 

Due to its natural sugar content, the number of calories in chikoo is higher than certain other fruits. However, it is a nutritious addition to your diet.

Carbohydrates in Chikoo

Chikoo is mostly composed of carbohydrates. On average, 100 grams of chikoo contain 19-20 grams of carbs. These carbohydrates in chikoo are mostly natural sugars like fructose and sucrose. Sucrose and fructose are both simple sugars or carbs occurring naturally.  It contributes to the sweet flavour of the fruit. 

Chikoo also includes dietary fibre. It is good for your digestive health and can help slow down sugar absorption. This prevents blood sugar spikes when consumed.

Health Benefits of Consuming Chikoo

Chikoo has numerous health advantages. This fruit is high in vitamins, minerals, and dietary fibre, making it an important part of a healthy diet. The following are some noteworthy health benefits of chikoo consumption:

  1. Rich in Nutrients: Chikoo is high in vital vitamins and minerals. This includes vitamins C, A, potassium, iron, calcium, and other B-complex vitamins. These nutrients are essential for overall health and well-being. For instance, iron helps to transport oxygen throughout the body.

  2. Immune System Booster: This fruit is rich in vitamin C, a potent antioxidant that aids in immune system strengthening. A healthy immune system can help the body fight infections and illnesses.

  3. Digestion Aid: It includes dietary fibre, which promotes good digestion. Fibre aids in the following:     

    1. Prevents constipation

    2. Improves regular bowel movements

    3. Promotes a healthy gut microbiota

  4. Heart Health: The potassium content in chikoo can assist in regulating blood pressure and minimise the risk of cardiovascular disease. Potassium is required for a healthy heart and proper muscular function. This is because it is vital in regulating the heart's electrical activity.

  5. Energy Booster: Chikoo is a natural source of sugars, primarily fructose and sucrose, which provide energy. These natural sugars provide an immediate energy boost. This makes it a great snack for an energy boost, particularly for athletes and energetic people.

  6. Healthy Skin: The vitamins and antioxidants in chikoo help to maintain healthy skin. Vitamin C, in particular, encourages collagen formation, which is necessary for skin suppleness and a youthful appearance.

  7. Bone Health: It contains calcium essential for strong and healthy bones. Calcium-rich meals can help avoid illnesses such as osteoporosis.

  8. Anti-Inflammatory Properties: Some research suggests that chikoo may have anti-inflammatory qualities. This can help reduce the risk of chronic diseases related to inflammation.

  9. Weight Control: When consumed in moderation, chikoo can be a delicious and low-calorie snack alternative. The fibre content promotes a feeling of fullness, which may help with weight management.

Healthy Ways to Consume Chikoo

Chikoo is a versatile and delicious tropical fruit that can be enjoyed in various healthy ways. Here are some ideas for incorporating chikoo into your diet:

  1. Fresh and Whole: Eating chikoo fresh and whole is the easiest and healthiest way to consume it. Wash, peel, and slice the fruit before serving as a healthy snack.

  2. Smoothie: Combine chikoo with other fruits such as banana, mango, or strawberries to make a creamy and nutritious smoothie. To enhance creaminess, use yoghurt or a dairy-free equivalent as a basis.

  3. Salad: Add chikoo slices to salads for a unique and sweet flavour. Chikoo complements greens such as spinach, arugula, or mixed lettuce.

  4. Sorbet: To make a nutritious dessert, combine chikoo with honey or maple syrup and freeze it. It's a cool delight with no added sugars or preservatives.

  5. Lassi: To make a chikoo lassi, combine chikoo, yoghurt, a little water, and a pinch of cardamom. It's a delicious and healthful traditional Indian drink.

  6. Oatmeal: Add sliced chikoo to your daily cereal or overnight oats. Chikoo's natural sweetness can substitute the need for added sweets.

  7. Chikoo with Nut Butter: Spread chikoo slices with almond or peanut butter for a filling and healthful snack. The fruit and nut butter combo delivers an excellent balance of carbs, healthy fats, and protein.

Individuals Who Should Avoid Having Chikoo

While chikoo has significant health benefits, certain people should exercise caution or avoid chikoo altogether due to various health risks. The following people should use caution or avoid chikoo:

  1. Diabetics: People with diabetes should avoid chikoo since it contains a lot of natural sugars. They should carefully watch their carbohydrate and sugar intake. Diabetics may need to limit their chikoo consumption to avoid increased blood sugar.

  2. People Trying to Lose Weight: It has calories that are mostly carbs. It can complement a well-balanced diet. However, people trying to lose weight should be aware of portion amounts.

  3. People With Allergies: Chikoo may cause allergic reactions in certain people. Thus, it's advisable to avoid it if you have a known allergy to chikoo. People with latex allergy should also avoid eating the fruit. Chikoo belongs to the same botanical family as latex-producing plants.

  4. People With Digestive Sensitivities: It contains dietary fibre, which might help digestion. Excessive ingestion, however, may cause stomach discomfort, such as bloating or gas. Individuals with delicate digestive systems should limit their consumption.

  5. People With Gastrointestinal Disorders: These individuals may find that the natural sugars and fibre in chikoo cause symptoms such as diarrhoea or stomach discomfort.

  6. People With Kidney Stones: Chikoo contains oxalates, which can contribute to the production of kidney stones. Avoid foods high in oxalates if you have a history of kidney stones.

  7. Infants and Young Children: Due to the seeds and sticky texture, chikoo may pose a choking hazard for newborns and young children. For young children, it is essential to serve chikoo carefully.

Side Effects of Overconsuming Chikoo

When consumed in moderation, chikoo is a healthy fruit with health benefits. Nevertheless, overconsumption can have health problems, including:

  1. Gastrointestinal Distress: Consuming excessive chikoo might cause gastrointestinal issues such as bloating, gas, and stomach cramps. Chikoo's high fibre content can be difficult to digest in large amounts and may cause pain.

  2. Abdominal Pain: Excessive chikoo consumption might result in abdominal pain and discomfort. This is sometimes attributed to the fruit's high sugar and fibre content. It can be difficult on the digestive system when ingested in excess.

  3. Diarrhoea: When consumed in sufficient quantities, the laxative effects of chikoo, combined with its high sugar content, can cause diarrhoea. Diarrhoea, if not treated properly, can cause dehydration and electrolyte abnormalities.

  4. Weight Gain: Due to its sugar content, chikoo is high in calories. Overindulgence can lead to weight gain if it results in an excessive calorie intake. This is especially true if it is not balanced by physical exercise.

  5. Blood Sugar Spikes: Chikoo has a moderately high glycemic index. This indicates that ingested in large quantities can induce fast rises in blood sugar levels. This can be a problem for people who have diabetes or are at risk of getting it.

  6. Irritation and Inflammation: Consuming raw chikoo can cause some people irritation or inflammation of the tongue, throat, or digestive tract. 

Takeaway

Chikoo is a delicious tropical fruit that not only tastes good but also offers a variety of essential nutrients. The number of calories in chikoo is high. However, when consumed in moderation, it can be a part of a balanced diet. 

If you have specific health issues, you can visit HexaHealth. We will provide individualised advice based on your health status and dietary requirements. So, schedule your appointment right away!

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Frequently Asked Questions

The number of calories in chikoo, as per the USDA Nutrient Database, is 83 per 100 grams when consumed fresh. However, please remember that the exact calorie content can vary slightly depending on factors like the ripeness and size of the fruit.

The calories in one chikoo vary according to its size and ripeness. According to USDA, a medium-sized chikoo provides about 83 calories on average.

The nutritional value of 2 chikoos is given below.

  1. Approximately 166-200 calories 

  2. Around 40 grams of carbohydrates

  3. About 10.6 grams of dietary fibre

  4. Some vitamin C and potassium

  5. Natural sugars, primarily fructose and sucrose

The calories in chikoo milkshake can vary depending on the ingredients and portion size. On average, a standard serving of chikoo milkshake contains about 129 calories.

Here are the benefits of eating chiku:

  1. Rich in vitamins and minerals

  2. Boosts immunity

  3. Supports digestion

  4. Good for heart health

  5. Provides quick energy

  6. Promotes healthy skin

  7. Strengthens bones

Yes, chikoo is high in carbs. It mostly consists of carbohydrates, with natural sugars such as fructose and sucrose accounting for most carbohydrates.

Chikoo can be consumed as part of a healthy diet and is generally considered safe for people with normal kidney function. However, you should contact a doctor if you have kidney-related health problems. 

Here are the individuals who should avoid eating Chikoo:

  1. People with diabetes

  2. Those managing their weight

  3. People with known chikoo allergies

  4. Individuals with sensitive digestion

  5. Those prone to kidney stones

Here are the side effects of chiku:

  1. Digestive discomfort (bloating, gas) in some individuals

  2. Allergic reactions in those with chikoo allergies

  3. Potential interaction with certain medications

  4. Increased risk of kidney stones in susceptible individuals due to oxalates

Chikoo does contain oxalates, which can contribute to the production of kidney stones in some people. While chikoo includes some oxalates, it is not commonly regarded as a high-purine food that directly raises uric acid levels. 

Foods with high quantities of purines (natural compounds) are high-purine. When the body breaks down purines, it produces uric acid. This can contribute to disorders such as gout or kidney stones.

Chikoo doesn't cause weight gain on its own. However, consuming chikoo as part of a diet that exceeds your daily calorie needs might lead to weight gain. 

There is no single best time to consume chikoo. It's more about fitting it into your everyday diet in a way that corresponds to your nutritional requirements and tastes. It can be eaten at any time of day, and your preferences and dietary patterns determine the optimal time to eat it.

Yes, you can eat chikoo at night. Chikoo is a nutritious fruit that can be enjoyed as part of your evening snack.

The fruit Chiku is called "sapodilla" in English. It's a sweet, creamy tropical fruit with brownish, rough skin and soft, gritty flesh inside.

Consuming chikoo regularly in moderation can provide important nutrients and health advantages. However, excessive ingestion may result in weight gain and stomach discomfort due to its high-calorie content.

References

All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.


  1. U.S. Department of agriculture. FoodData Central [Internet]. fdc.nal.usda.gov. link
  2. Nutrient-value-of-sapodilla-fruitlink
  3. Calories in Deep Chikoo and Nutrition Facts [Internet]. www.fatsecret.com. [cited 2024 Jan 2].link
  4. What is Chikoo Nutritional Value Per 100g? [Internet]. nutritionfact.in. [cited 2024 Jan 2].link

Updated on : 2 January 2024

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.

Reviewer

Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More

Author

Sangeeta Sharma

Sangeeta Sharma

BSc. Biochemistry I MSc. Biochemistry (Oxford College Bangalore)

6 Years Experience

She has extensive experience in content and regulatory writing with reputed organisations like Sun Pharmaceuticals and Innodata. Skilled in SEO and passionate about creating informative and engaging medical conten...View More

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