Nutritional Facts of Fruit Chaat Indian Fruit Chaat Recipe, Calories in Fruit Chaat Indian Fruit Chaat Recipe

by Tarla Dalal
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How many calories does one serving of Indian Fruit Chaat have?

One serving of Indian Fruit Chaat gives 121 calories. Out of which carbohydrates comprise 2 calories, proteins account for 2 calories and remaining calories come from fat which is 117 calories.  One serving of Indian Fruit Chaat provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Indian Fruit Chaat calorie. What is amazing about this tangy Fruit Chaat is that it is perfect for any season. In the winter, you will enjoy the perky flavours of fruit chaat, while in the summer you will enjoy the juiciness of the fruits.

In short, fresh fruit chaat brings together the best of both worlds. Chopped and chilled fresh fruits are tossed with the chutneys and spice powders that are typically used in chaats, to give a juicy, crunchy, peppy flavoured fruit chaat treat that will refresh your taste buds.

Notes to make the perfect fruit chaat recipe. 1. Mix everything together and refrigerate for a minimum of 1 hour. You can add any fruit of your choice. Preferably, make use of seasonal fruits or whatever is easily available in your locality. 2. Just before tossing, peel and chop the banana. Add the bananas to the refrigerated mixed fruit bowl. The North-Indian style fruit chaat also consists of boiled sweet potatoes and fried potato cubes along with a myriad of fruits.

See why this is a healthy fruit chaat? Made from healthy fruits like papaya, apples, bananas, pineapple and black grapes. Papaya : Being rich in Vitamin A and vitamin C , it helps to protect against heart diseases by oxidising the excess cholesterol. Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits.

The roasted jeera powder and black salt in fresh fruit chaat are especially effective in boosting the naturally rich flavour and aroma of the fruits.

Fruits add a refreshing taste and flavour to salads too. Check out our Fruit Based Salad recipes.

Is Indian Fruit Chaat healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients of Indian Fruit Chaat.

What's good in Indian Fruit Chaat.

Papaya : Being rich in Vitamin A and Vitamin C, it helps to protect against heart diseases by oxidising the excess Cholesterol. Papaya is low in carbs and therefore does not raise blood glucose levels and relives constipation.The question is even if the glycemic index of papaya comes under medium range how this fruit is beneficial for diabetics? This is because the glycemic load of the fruit is just 6.4 for 1 cup of papaya, so diabetics should control portion size.  See detailed benefits of papaya.

Pineapple (Ananas) : Packed with vitamin C (64.7 mg / cup), pineapple is one such fruit which boosts immunity. They help build our line of defence against diseases by building white blood cells (WBC). It is known for its laxative effect and overcome or prevent constipation. Pineapple is a rich source of Magnesium (54.8 mg / cup) which has a role to play in heart health. By reducing inflammation it helps to relieve the joint pain related to arthritis. Cons : Pineapple as a sole snack would not be recommended for diabetics. Paired with other high fiber and low glycemic index fruits, you can include it in small portions. Pineapple is not very low in calories nor carbs and hence not good for weight loss. See detailed benefits of pineapple.

Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple.

Banana : Banana is high in potassium. Potassium helps normalize the heartbeat and regulates the body's water balance. Bananas have low sodium content and high potassium content, and contribute for making it an ideal fruit for hypertensives. Bananas contain good amounts of potassium and magnesium which lowers the risk of heart diseases. See the 7 incredible benefits of banana.

Amla : The vitamin C dense Indian gooseberry  helps to boost your immunity and build your body’s defenses against various diseases. vitamin C also acts as an antioxidant and helps rejuvenate your skin, purify your blood, reduce the risk of cancer, and slow down signs of ageing.

Black Grapes : The flavonoid quercitin found in grapes helps to reduce the risk of heart diseases and prevents the onset of stroke. Resveratrol is another antioxidant that grapes possess. Grapes contain the necessary minerals to maintain or lower blood pressure. Vitamin C is known as an immune booster. Basically it helps to build our white blood cells (WBC), the immune cells, and builds a strong line of defence against common diseases like cold and coughDiabetics to eat in restricted quantity. See detailed benefits of grapes.

Cucumber (Kakdi) : With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly. Low sodium and fair amounts of potassium will help to control blood pressure.  Cucumber forms a healthy snack as it's alkaline and a great acidity snack reliever. So you can have it as a snack at work. Better to have it peeled to remove the effects of pesticides. See detailed benefits of cucumber.

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

Dates (Khajur) : 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss. A cup of dates contain 703 mg of potassium (14.95% of RDA) which helps in the regulation of blood pressure and also prevents formation of kidney stones. Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth. See details for 8 super benefits of dates.

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera.

Can diabetics, heart patients and over weight individuals have Indian Fruit Chaat ?

No for diabetics as the whole fruit is better than juices. Yes for heart. Pineapple is a rich source of Magnesium (54.8 mg / cup) which has a role to play in heart health. Being rich in Vitamin A and Vitamin C

No for weight loss as most of fruits are high in carbs.

Can healthy individuals have Indian Fruit Chaat ?

Yes. healthy individual can have this chaat.

Juicy, crunchy, colourful fruits, Indian spices and chutneys…. Hmmm, absolutely drooling. Different fruits lend different antioxidants, all of which work to reduce inflammation in the body and knock off the harmful free radicals from the body which otherwise are often a root cause to chronic diseases like cancer, heart diseases and so on… Papaya has papain, pineapple has bromelain, amla has vitamin C and black grapes have anthocyanins. These also aid in healthy vision, glowing skin, keeping the digestive tract healthy and a good hair growth. Munch on this Fruit Chaat and grab the antioxidants.

Indian Fruit Chaat is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

4. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

5.Vitamin B2 (riboflavin) Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 121 calories that come from Indian Fruit Chaat?

Walking (6 kmph)                              =     36      mins
Running (11 kmph)                            =      12      mins
Cycling (30 kmph)                             =     16      mins
Swimming (2 kmph)                          =      21      mins 

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy121 cal6%
Protein1.2 g2%
Carbohydrates27.5 g9%
Fiber4 g16%
Fat0.7 g1%
Cholesterol0 mg0%
Vitamin A361.1 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C90.9 mg227%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)3.1 mcg2%
Calcium35.1 mg6%
Iron1.6 mg8%
Magnesium53.5 mg15%
Phosphorus39.4 mg7%
Sodium40.3 mg2%
Potassium129.8 mg3%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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