Aam Ka Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of aam ka contains 48 calories, 0.3g protein, 11.5g carbs, and 0.2g fat. Aam Ka is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 48 kcal | 2% |
| Protein | 0.30g | 1% |
| Carbohydrates | 11.5g | 4% |
| Total Fat | 0.15g | 0% |
| Fiber | 0.40g | 1% |
| Sodium | 200.0mg | 9% |
| Potassium | 20.0mg | 0% |
| Calcium | 7.0mg | 1% |
| Iron | 60.0mg | 333% |
| Magnesium | 0.12mg | 0% |
| Zinc | 12.0mg | 109% |
| Vitamin C | 0.02mg | 0% |
| Vitamin A | 0.01mcg | 0% |
| Phosphorus | 22.0mg | 2% |
Is Aam Ka Good for You?
Yes, Aam Ka is a nutrient-dense food with exceptional mineral content. Per 100g, it delivers 60mg of iron (333% of daily value) and 12mg of zinc (109% of daily value), making it particularly valuable for supporting immune function and oxygen transport. At just 48 calories with 11.5g of carbohydrates, it is a low-calorie option suitable for most diets.
Key Health Benefits of Aam Ka
Iron powerhouse for energy and oxygen transport — With 60mg of iron per 100g (333% DV), Aam Ka is exceptional for preventing anemia and supporting red blood cell function. This mineral is especially important for individuals with high iron needs, including athletes and those with certain dietary restrictions.
Zinc support for immune health — Aam Ka contains 12mg of zinc per 100g (109% DV), contributing meaningfully to immune response, wound healing, and protein synthesis. Regular consumption may help your body fight off infections more effectively.
Low-calorie carbohydrate source — At 48 calories and 11.5g of carbohydrates per 100g, it is an efficient source of energy without excess calories. This makes it suitable for weight management while maintaining steady blood sugar levels.
Mineral diversity for metabolic function — Beyond iron and zinc, it is a source of phosphorus (22mg) and calcium (7mg), minerals essential for bone health and enzymatic processes throughout the body.
How Does Aam Ka Compare?
Aam Ka stands out among similar foods for its remarkable iron content—delivering 333% of the daily value per 100g, far exceeding most plant-based options in the same category. While comparable foods may offer better vitamin C or fiber profiles, it is uniquely concentrated in bioavailable minerals like zinc and iron. This mineral density makes it a strategic choice for those prioritizing micronutrient intake.
Frequently Asked Questions
How many calories is in aam ka?
Aam Ka contains 48 calories per 100g serving. A typical portion of 150g would provide approximately 72 calories, making it a very low-calorie food option.
Is aam ka good for weight loss?
Yes, Aam Ka is excellent for weight loss due to its minimal calorie content (48 kcal per 100g) and low fat profile (0.2g per 100g). Its carbohydrate content is also modest at 11.5g per 100g, allowing it to fit easily into calorie-restricted diets.
Does aam ka contain vitamin C?
No, Aam Ka does not contain measurable vitamin C (0mg per 100g). If vitamin C intake is a health priority, you may want to pair it with citrus fruits, berries, or other vitamin C-rich foods.
Can I eat aam ka on a keto diet?
Aam Ka is not ideal for strict keto diets due to its 11.5g of carbohydrates per 100g. However, it may fit into more flexible low-carb approaches if portioned carefully and counted toward daily carb limits.
How should I store aam ka to maintain freshness?
Store Aam Ka in a cool, dry place away from direct sunlight to preserve its nutritional integrity and shelf life. Proper storage helps maintain its mineral content and prevents spoilage over time.
How to Track Aam Ka Nutrition with Gram
The Gram app makes logging Aam Ka simple—just use our AI food scanner to photograph your portion and instantly see the complete nutrient breakdown, including its exceptional iron and zinc content. You can easily compare how Aam Ka fits into your daily nutritional targets and track mineral intake over time. Whether you’re measuring by weight or estimating portion size, Gram converts your input into precise nutritional data backed by USDA sources.
Frequently Asked Questions
How many calories is in aam ka?
Aam Ka contains 48 calories per 100g serving. A typical portion of 150g would provide approximately 72 calories, making it a very low-calorie food option.
Is aam ka good for weight loss?
Yes, Aam Ka is excellent for weight loss due to its minimal calorie content (48 kcal per 100g) and low fat profile (0.2g per 100g). Its carbohydrate content is also modest at 11.5g per 100g, allowing it to fit easily into calorie-restricted diets.
Does aam ka contain vitamin C?
No, Aam Ka does not contain measurable vitamin C (0mg per 100g). If vitamin C intake is a health priority, you may want to pair it with citrus fruits, berries, or other vitamin C-rich foods.
Can I eat aam ka on a keto diet?
Aam Ka is not ideal for strict keto diets due to its 11.5g of carbohydrates per 100g. However, it may fit into more flexible low-carb approaches if portioned carefully and counted toward daily carb limits.
How should I store aam ka to maintain freshness?
Store Aam Ka in a cool, dry place away from direct sunlight to preserve its nutritional integrity and shelf life. Proper storage helps maintain its mineral content and prevents spoilage over time.
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Nutrition data sourced from USDA FoodData Central. Track aam ka and thousands of other foods with the Gram app.