Rose Apple Calories and Nutritional Breakdown
The rose apple, also known as the water apple or wax jambu, is a bell-shaped fruit appreciated for its crunchy texture and subtle, rose-like aroma. For those monitoring their calorie intake, it is an excellent choice. On average, 100 grams of raw rose apple contains approximately 25 to 28 calories. While the size of a single rose apple can vary widely (between 70 to 200 grams), a medium-sized fruit (around 100 grams) will contain roughly this amount. This low energy density is primarily due to its exceptionally high water content, which makes up more than 90% of its weight.
Beyond just calories, the nutritional profile of this fruit is impressive. It is not a major source of any single nutrient but offers a good balance of several beneficial components.
Here’s a breakdown of the nutrients found in a typical 100g serving of rose apple:
- Carbohydrates: Approximately 5.7 to 6 grams.
- Protein: Around 0.6 to 1 gram.
- Fat: Less than 0.5 grams, making it virtually fat-free.
- Dietary Fiber: A good source of fiber, aiding in digestion and promoting a feeling of fullness.
- Vitamins: Rich in Vitamin C, which acts as a powerful antioxidant, and also contains Vitamin A.
- Minerals: Includes essential minerals such as calcium, potassium, magnesium, and iron in smaller quantities.
Health Benefits of Adding Rose Apple to Your Diet
Integrating this fruit into your diet offers more than just hydration and low calories. Its rich composition of vitamins, minerals, and bioactive compounds translates into a number of health advantages.
Key benefits include:
- Immunity Boosting: The significant Vitamin C content helps strengthen the body's immune system, protecting against common infections.
- Digestive Health: High dietary fiber content promotes healthy digestion, preventing constipation and bloating. The seeds and leaves have been traditionally used to help with diarrhea.
- Hydration: The very high water content makes it an excellent choice for staying hydrated, especially during warmer weather, and helps regulate body temperature.
- Diabetes Management: The organic compound jambosine, found in the fruit, can help regulate the conversion of starch into sugar, which can help control blood sugar levels. Its low glycemic index further benefits individuals managing diabetes.
- Cardiovascular Health: The combination of fiber, antioxidants, and potassium can help regulate cholesterol levels, which in turn reduces the risk of heart-related diseases.
- Skin and Eye Health: Vitamins A and C contribute to healthy skin by protecting cells from oxidative damage. Vitamin A also supports good eye health.
- Weight Management: The fruit's low-calorie density, combined with its high fiber and water content, can help you feel full, thus curbing excessive eating and supporting weight management efforts.
Rose Apple vs. Common Apple: A Nutritional Comparison
While the name suggests a similarity, the rose apple and a standard apple have distinct nutritional profiles. The table below highlights some key differences for a 100-gram serving of each fruit.
| Feature | Rose Apple | Common Apple | Nutritional Implications |
|---|---|---|---|
| Calories | ~25 kcal | ~52 kcal | Rose apple offers fewer calories per serving, making it ideal for low-calorie diets. |
| Water Content | ~93 grams | ~86 grams | Rose apple provides superior hydration, which aids in quenching thirst and regulating body temperature. |
| Carbohydrates | ~5.7 grams | ~14 grams | Rose apple has less sugar, contributing to a lower glycemic impact. |
| Dietary Fiber | ~1.5 grams | ~2.4 grams | A standard apple typically has more fiber, though the rose apple remains a good source for aiding digestion. |
| Vitamin C | ~22.3 mg | ~4.6 mg | Rose apple is a richer source of Vitamin C, providing a stronger boost to the immune system. |
Culinary Uses and How to Enjoy Rose Apples
Rose apples are highly versatile and can be enjoyed in various ways. They can be eaten fresh as a healthy snack, added to salads for a crisp texture, or used in desserts. Their delicate, slightly sweet flavor also lends itself well to savory preparations, jams, and juices. When choosing a rose apple, look for firm, unblemished fruits. Their taste is mild, so they pair well with other flavors.
To prepare a rose apple, simply wash it thoroughly. The fruit is typically eaten raw, with the core and seeds removed. Its waxy skin is edible and does not need to be peeled.
Here are a few ways to incorporate them into your diet:
- Fresh Snack: Enjoyed raw, either whole or sliced.
- Fruit Salad: Combine with other tropical fruits like pineapple and mango.
- Juice or Smoothie: Blend with other fruits for a refreshing beverage.
- Salsa: The crisp texture works well in fresh salsas with chili and lime.
- Jams and Jellies: Cooked down, they can be made into preserves.
For more in-depth nutritional data on various food items, consider exploring authoritative sources like the National Institutes of Health. NIH National Library of Medicine.
Conclusion: A Nutritious and Hydrating Choice
In summary, understanding how many calories are in one rose apple reveals it as a wonderfully low-calorie, hydrating fruit perfect for a healthy diet. Its nutritional profile, packed with antioxidants like Vitamin C, fiber, and essential minerals, offers numerous health benefits, from boosting immunity to aiding in weight management. While different from a common apple, its unique attributes make it a valuable addition to your diet. Whether enjoyed fresh or in various recipes, the rose apple is a tasty and healthy choice for anyone looking to diversify their fruit intake.
