Aam Ki Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of aam ki contains 185 calories, 0.8g protein, 44g carbs, and 1.5g fat. Aam Ki is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 kcal | 9% |
| Protein | 0.80g | 2% |
| Carbohydrates | 44.0g | 16% |
| Total Fat | 1.5g | 2% |
| Fiber | 1.5g | 5% |
| Sodium | 320.0mg | 14% |
| Potassium | 12.0mg | 0% |
| Calcium | 10.0mg | 1% |
| Iron | 85.0mg | 472% |
| Magnesium | 0.15mg | 0% |
| Zinc | 15.0mg | 136% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Phosphorus | 25.0mg | 2% |
Is Aam Ki Good for You?
Yes, Aam Ki is good for you, particularly if you need to boost your iron and zinc intake. A 100g serving delivers 85mg of iron (472% Daily Value) and 15mg of zinc (136% Daily Value), making it an exceptionally nutrient-dense food for mineral support. It is relatively low in calories at 185 kcal while providing 44g of carbohydrates for sustained energy.
Key Health Benefits of Aam Ki
Exceptional Iron Source — Aam Ki is remarkably high in iron, providing 85mg per 100g (472% DV). This mineral is critical for oxygen transport, energy production, and preventing anemia, making it an outstanding choice for those with iron deficiency.
Outstanding Zinc Content — With 15mg of zinc per serving (136% DV), it is an excellent food for immune function, wound healing, and protein synthesis. Regular consumption supports your body’s natural defense mechanisms.
Carbohydrate Energy — The 44g of carbohydrates per 100g make it a solid source of fuel for active individuals and athletes. These carbs provide quick and sustained energy without excessive calories.
Low Fat Profile — At just 1.5g of total fat, Aam Ki is ideal for those monitoring fat intake while still meeting their nutritional needs. It is a heart-conscious choice for calorie-controlled diets.
Modest Fiber Content — Providing 1.5g of dietary fiber per 100g (5% DV), it supports digestive health and helps maintain stable blood sugar levels throughout the day.
How Does Aam Ki Compare?
Compared to other dried fruits like raisins or apricots, Aam Ki stands out for its dramatically higher iron and zinc content. While traditional dried fruits offer more vitamin C and fiber, Aam Ki’s mineral density makes it uniquely valuable for those prioritizing trace mineral intake. It is particularly superior to fresh mango in concentrated nutrient bioavailability.
Frequently Asked Questions
How many calories is in aam ki?
Aam Ki contains 185 calories per 100g serving, which makes up approximately 9% of a standard 2,000-calorie daily diet. This relatively modest calorie count allows it to fit comfortably into most meal plans without significant caloric burden.
Is aam ki good for weight loss?
Yes, Aam Ki can support weight loss goals because it is low in calories and fat while being nutrient-dense and satisfying. The 44g of carbohydrates provide sustained energy that helps prevent overeating, though portion control is still important.
Does aam ki contain vitamin C?
No, Aam Ki contains 0mg of vitamin C according to standard nutritional data. If vitamin C intake is a priority, you may want to pair it is with citrus fruits or other vitamin C-rich foods to complement your diet.
Is aam ki suitable for a vegan diet?
Absolutely, Aam Ki is completely vegan-friendly and contains no animal-derived ingredients. It is an excellent plant-based option for vegans seeking to increase their iron and zinc intake from whole food sources.
How should I store aam ki to keep it fresh?
Store Aam Ki in an airtight container in a cool, dry place away from direct sunlight and moisture. It is best kept at room temperature or in the refrigerator for extended shelf life, and it typically remains fresh for several months when stored properly.
How to Track Aam Ki Nutrition with Gram
The Gram app makes logging Aam Ki effortless—simply search for it in our food database or use our AI food scanner to photograph your serving for instant nutrient tracking. You’ll immediately see the complete breakdown of all minerals, macronutrients, and micronutrients, making it easy to monitor your daily intake of iron, zinc, and other key nutrients alongside your other meals.
Frequently Asked Questions
How many calories is in aam ki?
Aam Ki contains 185 calories per 100g serving, which makes up approximately 9% of a standard 2,000-calorie daily diet. This relatively modest calorie count allows it to fit comfortably into most meal plans without significant caloric burden.
Is aam ki good for weight loss?
Yes, Aam Ki can support weight loss goals because it is low in calories and fat while being nutrient-dense and satisfying. The 44g of carbohydrates provide sustained energy that helps prevent overeating, though portion control is still important.
Does aam ki contain vitamin C?
No, Aam Ki contains 0mg of vitamin C according to standard nutritional data. If vitamin C intake is a priority, you may want to pair it is with citrus fruits or other vitamin C-rich foods to complement your diet.
Is aam ki suitable for a vegan diet?
Absolutely, Aam Ki is completely vegan-friendly and contains no animal-derived ingredients. It is an excellent plant-based option for vegans seeking to increase their iron and zinc intake from whole food sources.
How should I store aam ki to keep it fresh?
Store Aam Ki in an airtight container in a cool, dry place away from direct sunlight and moisture. It is best kept at room temperature or in the refrigerator for extended shelf life, and it typically remains fresh for several months when stored properly.
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Nutrition data sourced from USDA FoodData Central. Track aam ki and thousands of other foods with the Gram app.