Aam Diye Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of aam diye contains 95 calories, 5.5g protein, 13.5g carbs, and 2.5g fat. Aam Diye is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 5.5g | 11% |
| Carbohydrates | 13.5g | 5% |
| Total Fat | 2.5g | 3% |
| Fiber | 2.8g | 10% |
| Sodium | 290.0mg | 13% |
| Potassium | 12.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 220.0mg | 1222% |
| Magnesium | 0.90mg | 0% |
| Zinc | 85.0mg | 773% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 35.0mg | 3% |
Is Aam Diye Good for You?
Yes, Aam Diye is good for you, particularly as a mineral-rich food. Per 100g, it is an exceptional source of iron (220mg, 1222% DV) and zinc (85mg, 773% DV), both critical for immune function and cellular health. It is also a decent source of protein at 5.5g (11% DV) and fiber at 2.8g (10% DV), making it a nutritious addition to a balanced diet.
Key Health Benefits of Aam Diye
Supports immune function and energy metabolism — With 220mg of iron per 100g, Aam Diye is an outstanding source of this essential mineral, which is vital for oxygen transport and preventing anemia. The addition of 85mg of zinc further strengthens immune response and cellular repair.
Provides sustained protein for muscle maintenance — Each 100g serving delivers 5.5g of protein, making it useful for individuals seeking plant-based or supplementary protein sources. This amount contributes 11% toward your daily protein needs.
Aids digestive health — Aam Diye is a good source of dietary fiber at 2.8g per 100g (10% DV), which supports healthy digestion, regular bowel movements, and gut microbiome balance.
Low in calories with controlled fat content — At just 95 calories and 2.5g of fat per 100g, it is a lightweight option for those managing caloric intake or following fat-restricted diets without sacrificing nutritional density.
Contains essential carbohydrates for energy — The 13.5g of carbohydrates per 100g provide a steady energy source, especially useful for pre- or post-workout nutrition.
How Does Aam Diye Compare?
Aam Diye stands out among similar dried fruit and legume products due to its exceptional mineral profile. While many comparable foods offer decent fiber and protein, few match the iron and zinc concentration found in Aam Diye. Its calorie count of 95 per 100g is notably moderate, making it a denser nutrient option than many fresh fruits while remaining weight-conscious.
Frequently Asked Questions
How many calories is in Aam Diye?
Aam Diye contains 95 calories per 100g, representing just 5% of a standard 2,000-calorie daily diet. It is a relatively low-calorie food that delivers substantial nutritional value without significant caloric burden.
Is Aam Diye good for weight loss?
Yes, Aam Diye can support weight loss goals. It is low in calories (95 per 100g) while being high in fiber (2.8g per 100g) and protein (5.5g per 100g), nutrients that promote satiety and reduce overall calorie consumption.
How much iron does Aam Diye contain?
Aam Diye is exceptionally rich in iron, providing 220mg per 100g—an astonishing 1222% of the daily value. This makes it one of the most iron-dense foods available, ideal for those at risk of iron deficiency.
Can I eat Aam Diye on a keto diet?
Aam Diye is not ideal for strict keto diets due to its carbohydrate content of 13.5g per 100g. However, it can fit into moderate or cyclical low-carb approaches when portion-controlled.
How should I store Aam Diye to keep it fresh?
Aam Diye is best stored in an airtight container in a cool, dry place away from direct sunlight to preserve its nutritional integrity and prevent moisture absorption. Proper storage can extend its shelf life for several months.
How to Track Aam Diye Nutrition with Gram
The Gram app makes logging Aam Diye simple—just search by name or use our AI food scanner to photograph your serving and instantly see the complete nutrient breakdown. You’ll get a detailed view of how Aam Diye fits into your daily protein, fiber, iron, and zinc targets, helping you make informed dietary decisions without manual calculations.
Frequently Asked Questions
How many calories is in Aam Diye?
Aam Diye contains 95 calories per 100g, representing just 5% of a standard 2,000-calorie daily diet. It is a relatively low-calorie food that delivers substantial nutritional value without significant caloric burden.
Is Aam Diye good for weight loss?
Yes, Aam Diye can support weight loss goals. It is low in calories (95 per 100g) while being high in fiber (2.8g per 100g) and protein (5.5g per 100g), nutrients that promote satiety and reduce overall calorie consumption.
How much iron does Aam Diye contain?
Aam Diye is exceptionally rich in iron, providing 220mg per 100g—an astonishing 1222% of the daily value. This makes it one of the most iron-dense foods available, ideal for those at risk of iron deficiency.
Can I eat Aam Diye on a keto diet?
Aam Diye is not ideal for strict keto diets due to its carbohydrate content of 13.5g per 100g. However, it can fit into moderate or cyclical low-carb approaches when portion-controlled.
How should I store Aam Diye to keep it fresh?
Aam Diye is best stored in an airtight container in a cool, dry place away from direct sunlight to preserve its nutritional integrity and prevent moisture absorption. Proper storage can extend its shelf life for several months.
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Nutrition data sourced from USDA FoodData Central. Track aam diye and thousands of other foods with the Gram app.