Calories in Chikoo - Nutritional Facts and Health Benefits

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.

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.

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.

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.

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.

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. 

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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