Is chikoo high in calories?

December 18, 2025 •

3 min read

According to the USDA Nutrient Database, a medium-sized chikoo (sapodilla) contains approximately 83 calories per 100 grams, a figure that is higher than many other common fruits. Is chikoo high in calories, and how does this natural sugar content affect your diet goals? The answer lies in understanding its full nutritional profile, especially for those watching their weight.

Quick Summary

Chikoo has a moderate calorie density primarily from its natural sugars and carbohydrates, making it a higher-calorie fruit. Key for weight management is consuming it in moderation to balance its energy content with its rich fiber and nutrient profile.

Key Points

Calorie Density: At around 83 kcal per 100g, chikoo is higher in calories than low-calorie fruits like berries, but lower than avocados or dried fruits.
Natural Sugars: The calorie content primarily comes from natural sugars (fructose and sucrose) and carbohydrates, not fat.
Fiber for Satiety: Chikoo is rich in dietary fiber, which promotes fullness and aids digestion, helping to curb cravings.
Moderation is Key: While nutritious, consuming chikoo in excess can lead to unwanted calorie and sugar intake, especially for weight management.
Not Low-Calorie: Chikoo should be considered a moderate-calorie fruit, unlike very low-calorie options such as watermelon or strawberries.
Weight Management Aid: When eaten in controlled portions, chikoo can support weight loss by satisfying sweet cravings and increasing satiety due to its fiber content.

Chikoo's Calorie Count Explained

Chikoo, also known as sapodilla, is a delicious tropical fruit with a naturally sweet, malty flavor. While it is packed with essential nutrients, its calorie and sugar content are higher than many other fruits, prompting the question: is chikoo high in calories? A 100-gram serving, which is roughly the size of one medium fruit, contains about 83-85 kcal. This energy comes primarily from its natural sugars like sucrose and fructose, and its carbohydrate content, which is around 20 grams per 100g. However, the same serving also offers a significant 5 grams of dietary fiber, which helps promote a feeling of fullness and slows down the absorption of sugar.

Comparing Chikoo Calories to Other Popular Fruits

To put chikoo's calorie content into perspective, it's helpful to compare it to other fruits. While it's not the highest, it's certainly more calorically dense than many low-calorie options like berries or melon. This comparison can be a helpful guide for those monitoring their intake.


Fruit (per 100g)	Calories (kcal)	Key Feature
Chikoo (Sapodilla)	83	Rich in fiber, natural sugars
Banana	89	Excellent source of potassium, higher carbs
Mango	60	Packed with Vitamin C and A
Apple (Red)	125	Higher carb content
Watermelon	30	Extremely high in water content
Strawberries	32	High in Vitamin C, low-calorie
Avocado	160	High in healthy monounsaturated fats

The Nutritional Upside: More Than Just Calories

While the calories are a factor, they don't tell the whole story. Chikoo is a nutrient powerhouse, offering several health benefits.

A list of chikoo's nutritional benefits includes:

Rich in Dietary Fiber: Helps in digestion and prevents constipation.
Vitamins and Minerals: Contains good amounts of Vitamin C, Vitamin A, iron, calcium, and potassium.
Immunity Booster: High in Vitamin C and antioxidants that strengthen the immune system.
Energy Provider: Natural fructose and sucrose provide a quick energy boost.
Antioxidant Properties: Contains antioxidants that help fight inflammation and reduce the risk of certain chronic diseases.

Is Chikoo Good for Weight Loss? Moderation is Key

Whether chikoo is good for weight loss depends on how you consume it. Its high fiber content can aid weight management by promoting satiety and reducing hunger cravings. This can help you feel full for longer, preventing overeating. However, its higher calorie and sugar density means that excessive consumption can lead to increased daily calorie intake, potentially hindering weight loss efforts. The key is mindful portion control.

Smart Ways to Incorporate Chikoo into a Healthy Diet

To enjoy chikoo's benefits without derailing your diet, consider these tips:

Portion Control: Limit yourself to one or two small chikoos per day to manage your calorie and sugar intake.
As a Snack: Eat chikoo as a whole fruit between meals to curb sweet cravings naturally.
Pair with Protein: Combine chikoo slices with a protein-rich food like nuts or yogurt. This helps balance its sugar content and further increases satiety.
Avoid at Night: Some experts suggest avoiding chikoo late in the evening when metabolism slows down to prevent potential sugar spikes.
In a Smoothie: If making a smoothie, use just a small portion of chikoo and avoid adding extra sugar or calorie-dense ingredients.

Potential Downsides and Precautions

While beneficial, overconsumption of chikoo can lead to some side effects. The high fiber content can cause digestive distress like bloating or gas in large amounts. For individuals with diabetes, the natural sugar content and moderate glycemic index require monitoring to avoid blood sugar spikes. Raw, unripe chikoo contains a high amount of tannins, which can cause a tingling sensation or irritation in the throat.

Conclusion: The Final Word on Chikoo Calories

In conclusion, is chikoo high in calories? Compared to many other fruits, yes, it contains a moderate amount of calories, primarily from natural sugars. However, this fact doesn't make it an unhealthy choice. For those mindful of their weight, chikoo can be a nutritious and satisfying addition to a balanced diet, provided it is consumed in moderation. Its rich fiber, vitamins, and minerals offer substantial health benefits that far outweigh its calorie content when portion sizes are controlled. By being aware of its nutritional profile and practicing mindful eating, you can enjoy this sweet fruit without compromising your health goals. For more detailed nutritional information, resources like the USDA Nutrient Database are excellent authoritative sources.

Frequently Asked Questions

A medium-sized chikoo (around 100 grams) contains approximately 83 calories, according to the USDA Nutrient Database.

Consuming chikoo in excess can contribute to weight gain due to its natural sugar and calorie content. However, when eaten in moderation as part of a balanced diet, it is unlikely to cause weight gain.

No, compared to many other fruits like watermelon or berries, chikoo is not considered a low-calorie fruit. It has a moderate calorie density.

Chikoo has a high glycemic index and is relatively high in natural sugars, so people with diabetes should consume it in moderation and monitor their blood sugar levels carefully.

When consumed in controlled portions, chikoo can aid weight loss due to its high fiber content, which helps you feel full. However, portion control is crucial due to its calorie density.

It is often recommended to eat fruit between meals as a snack. Avoid eating chikoo late at night, as its sugar content may not be metabolized efficiently.

Yes, chikoo milkshakes are often high in calories because they are usually prepared with additional ingredients like milk, sugar, and other high-calorie additives. Eating the whole fruit is a better option for weight management.