44 foods · IFCT 2017
Fruits: nutrition per 100 g
IFCT 2017 covers 44 fruits, from mango, banana, guava and amla to jamun, phalsa, karonda, ber and dried fruits. Fresh fruits mostly carry between 20 and 105 kcal per 100 g. Amla leads for vitamin C at 252 mg and guava follows at 214 mg, while sapota has the most fibre at 9.6 g, and tamarind and raisins the most iron.
About fruits
India grows an enormous range of fruit, and IFCT 2017 analysed 44 that Indian families eat often: everyday fruit such as banana, apple, papaya, orange and mango; seasonal and regional fruit such as jamun, phalsa, karonda, ber, bael, wood apple, tadgola and jungle jalebi; newer arrivals such as avocado, rambutan and mangosteen; and dried fruit such as dates, raisins, dried apricot and tamarind pulp.
Most fresh fruits are mainly water, natural sugars and fibre, with very little protein or fat. Their great strength is vitamin C: amla at 252 mg, guava at 214 mg, black currants at 182 mg and karonda at 135 mg per 100 g each carry more than the ICMR-NIN 2020 daily requirement of 80 mg for men and 65 mg for women. Avocado is the exception on fat, at 13.9 g per 100 g.
Dried fruits are a different food. Removing the water concentrates everything: dates give 320 kcal, dried apricot 316 kcal and raisins 306 kcal per 100 g, alongside more iron and calcium than fresh fruit. Lemon is listed as juice, the way most Indian kitchens use it, with 48.2 mg vitamin C per 100 g.
Fruits compared
Per 100 g of the edible portion. Open any food for its full panel, varieties and names in Indian languages.
| Food | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Amla (Indian gooseberry) | 24 kcal | 0.3 g | 7.8 g | 1.25 mg | 20 mg |
| Apple | 62 kcal | 0.3 g | 2.6 g | 0.26 mg | 14 mg |
| Apricot (dried and processed) | 316 kcal | 3.2 g | 3.3 g | 2.5 mg | 29 mg |
| Avocado | 144 kcal | 3 g | 6.7 g | 0.81 mg | 28 mg |
| Bael | 136 kcal | 2.6 g | 6.3 g | 0.23 mg | 48 mg |
| Banana | 105 kcal | 1.2 g | 1.9 g | 0.28 mg | 5 mg |
| Ber (Indian jujube) | 49 kcal | 1.3 g | 3.7 g | 0.4 mg | 47 mg |
| Black berry | 54 kcal | 0.9 g | 4.3 g | 0.63 mg | 24 mg |
| Cherries | 60 kcal | 1.5 g | 2.1 g | 0.36 mg | 24 mg |
| Chikoo (sapota) | 73 kcal | 0.9 g | 9.6 g | 0.49 mg | 18 mg |
| Currants | 54 kcal | 1.5 g | 4.1 g | 1.36 mg | 40 mg |
| Custard apple (sitaphal) | 99 kcal | 1.6 g | 5.1 g | 0.42 mg | 28 mg |
| Dates | 320 kcal | 2.5 g | 8.9 g | 3.2 mg | 71 mg |
| Fig | 82 kcal | 2 g | 4.6 g | 0.69 mg | 79 mg |
| Grapes | 61 kcal | 0.8 g | 1.4 g | 0.22 mg | 11 mg |
| Guava | 32 kcal | 1.4 g | 8.6 g | 0.32 mg | 19 mg |
| Jackfruit (ripe) | 72 kcal | 2.7 g | 3.6 g | 0.36 mg | 35 mg |
| Jamun | 56 kcal | 0.8 g | 3.1 g | 0.33 mg | 25 mg |
| Karonda | 34 kcal | 1.1 g | 7.2 g | 0.87 mg | 11 mg |
| Lemon (juice) | 37 kcal | 0.4 g | - | 0.12 mg | 23 mg |
| Litchi | 54 kcal | 1 g | 1.3 g | 0.79 mg | 6 mg |
| Mango | 42 kcal | 0.5 g | 1.9 g | 0.51 mg | 16 mg |
| Mangosteen | 52 kcal | 0.6 g | 1.9 g | 0.28 mg | 5 mg |
| Manila tamarind (jungle jalebi) | 82 kcal | 3.6 g | 4.4 g | 0.71 mg | 9 mg |
| Muskmelon | 23 kcal | 0.4 g | 1.5 g | 0.18 mg | 10 mg |
| Orange | 37 kcal | 0.7 g | 1.3 g | 0.81 mg | 20 mg |
| Palm fruit (tadgola) | 24 kcal | 0.5 g | 2.4 g | - | - |
| Papaya | 24 kcal | 0.4 g | 2.8 g | 0.23 mg | 15 mg |
| Peach | 40 kcal | 0.9 g | 2.1 g | 0.35 mg | 7 mg |
| Pear | 38 kcal | 0.4 g | 4.5 g | 0.28 mg | 7 mg |
| Phalsa | 71 kcal | 1.7 g | 4.5 g | 2.01 mg | 153 mg |
| Pineapple | 43 kcal | 0.5 g | 3.5 g | 0.28 mg | 11 mg |
| Plum | 57 kcal | 0.6 g | 2.1 g | 0.25 mg | 8 mg |
| Pomegranate | 55 kcal | 1.3 g | 2.8 g | 0.31 mg | 11 mg |
| Pomelo | 50 kcal | 0.7 g | 0.8 g | 0.06 mg | 14 mg |
| Raisins | 306 kcal | 2.6 g | 3.9 g | 6.81 mg | 73 mg |
| Rambutan | 73 kcal | 0.7 g | 1 g | 0.37 mg | 9 mg |
| Soursop | 62 kcal | 0.7 g | 5 g | 0.29 mg | 10 mg |
| Star fruit | 26 kcal | 0.8 g | 2.8 g | 0.45 mg | 5 mg |
| Strawberry | 25 kcal | 1 g | 2.5 g | 0.36 mg | 15 mg |
| Sweet lime (mosambi) | 27 kcal | 0.8 g | 2.1 g | 0.11 mg | 26 mg |
| Tamarind | 288 kcal | 2.9 g | 5.3 g | 9.16 mg | 149 mg |
| Watermelon | 20 kcal | 0.6 g | 0.7 g | 0.22 mg | 5 mg |
| Wood apple (kaitha) | 78 kcal | 3.1 g | 5.2 g | 0.45 mg | 56 mg |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
The richest fruits by nutrient
Protein
- 1.Manila tamarind (jungle jalebi)3.6 g
- 2.Apricot (dried and processed)3.2 g
- 3.Wood apple (kaitha)3.1 g
Dietary fibre
- 1.Chikoo (sapota)9.6 g
- 2.Dates8.9 g
- 3.Guava8.6 g
Iron
Calcium
Vitamin C
- 1.Amla (Indian gooseberry)252 mg
- 2.Guava214 mg
- 3.Currants182 mg
Energy
- 1.Dates320 kcal
- 2.Apricot (dried and processed)316 kcal
- 3.Raisins306 kcal
What people ask about fruits
Which fruit has the most fibre?
Sapota (chikoo) leads this group at 9.6 g of fibre per 100 g, followed by dates at 8.9 g, guava at 8.6 g, amla at 7.8 g and karonda at 7.2 g. Eating fruit whole, rather than as juice, keeps this fibre.
Which fruits are lowest in calories?
Watermelon has 20 kcal per 100 g in IFCT 2017, muskmelon 23 kcal, and papaya and tender palm fruit 24 kcal each. Strawberry has 25 kcal. These watery fruits suit anyone watching their energy intake.
Are dried fruits healthy?
In small amounts, yes. Dates, raisins and dried apricot bring fibre, iron and potassium, but drying concentrates their sugar and energy to over 300 kcal per 100 g. A few pieces make a snack; a bowlful is a large serving of sugar.
Which fruits are good sources of iron?
Tamarind pulp leads at 9.16 mg per 100 g and raisins follow at 6.81 mg, with dates at 3.2 mg and dried apricot at 2.5 mg. Fresh fruits carry far less, though their vitamin C helps the body absorb iron from other foods.
Explore the rest of the tables
Cereals and millets
14 foods per 100 g.
Pulses and legumes
14 foods per 100 g.
Green leafy vegetables
26 foods per 100 g.
Vegetables and mushrooms
39 foods per 100 g.
Roots and tubers
10 foods per 100 g.
Nuts and oilseeds
14 foods per 100 g.
Spices, herbs and condiments
21 foods per 100 g.
Cooking oils and fats
14 foods per 100 g.
Milk and dairy
3 foods per 100 g.
Meat, poultry and eggs
14 foods per 100 g.
Fish and seafood
41 foods per 100 g.
Sugars and natural drinks
3 foods per 100 g.