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Chikoo nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 73 kcal | 73 kcal |
| Protein | 0.9 g | 0.9 g |
| Carbohydrate (available) | 13.9 g | 13.9 g |
| Dietary fibre | 9.6 g | 9.6 g |
| Fat | 1.3 g | 1.3 g |
Serving: 1 medium chikoo, about 100 g edible. IFCT 2017 food code E060, "Sapota (Achras sapota)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on chikoo
Whole fruit
One counted fruit in place of a sweet or a packet snack.
- 1.3 g of protein for every 100 kcal.
- One serving gives 0.9 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 9.6 g of fibre in a serving.
How chikoo fits a plan that loses fat and keeps muscle
IFCT 2017 lists sapota at 73 kcal and 9.6 g of fibre per 100 g. That fibre is high for a fruit this sweet and helps it fill you up, so a chikoo works well as a dessert after lunch.
Count chikoo as your fruit for the day, and pair it with protein when it is a snack on its own. Its sweetness makes it a good swap for a mithai craving.
Chikoo in an Indian kitchen
Chikoo is ripe when the skin is brown and the fruit gives slightly; an unripe one is astringent and chalky. Scoop it with a spoon, discarding the black seeds. It is one of the sweeter Indian fruits, so one medium chikoo counts as the day's fruit. Chikoo milkshake, popular in Mumbai and Gujarat, usually adds sugar and sometimes ice cream, so ask for it plain or have the whole fruit.
Pair it, or swap it
A chikoo with a katori of curd, or sliced into oats with milk, balances its sugar with protein.
Worth knowing
Chikoo shakes with sugar and ice cream are a dessert, not a fruit serving.
Chikoo against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Chikoo | 73 kcal | 0.9 g | 9.6 g |
| Banana | 105 kcal | 1.2 g | 1.9 g |
| Pear | 38 kcal | 0.4 g | 4.5 g |
| Guava, white | 32 kcal | 1.4 g | 8.6 g |