Aam Panna Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of aam panna contains 40 calories, 0.2g protein, 9.5g carbs, and 0.1g fat. Aam Panna is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 40 kcal | 2% |
| Protein | 0.20g | 0% |
| Carbohydrates | 9.5g | 3% |
| Total Fat | 0.10g | 0% |
| Fiber | 0.30g | 1% |
| Sodium | 180.0mg | 8% |
| Potassium | 12.0mg | 0% |
| Calcium | 5.0mg | 0% |
| Iron | 45.0mg | 250% |
| Magnesium | 0.10mg | 0% |
| Zinc | 8.0mg | 73% |
| Vitamin C | 0.02mg | 0% |
| Vitamin A | 0.01mcg | 0% |
| Phosphorus | 20.0mg | 2% |
Is Aam Panna Good for You?
Yes, Aam Panna is good for you, especially if you need mineral support. Per 100g, it delivers an exceptional 45mg of iron (250% of your daily value) and 8mg of zinc (73% DV), making it particularly valuable for energy production and immune function. At just 40 calories with minimal fat, it is an excellent low-calorie choice for those watching their intake.
Key Health Benefits of Aam Panna
Iron powerhouse for energy and oxygen transport – With 45mg of iron per 100g (250% DV), Aam Panna is one of the most iron-dense beverages available, supporting red blood cell formation and preventing fatigue and anemia.
Zinc boost for immune and skin health – Containing 8mg of zinc per 100g (73% DV), it is an effective natural way to strengthen your immune response and support wound healing and skin integrity.
Extremely low in calories – At just 40 calories per 100g (2% DV), Aam Panna is ideal for weight management and can be enjoyed freely without derailing dietary goals.
Minimal fat and fiber content – With only 0.1g total fat and 0.3g fiber per 100g, it is a light digestive option that won’t overwhelm your system while still providing modest carbohydrate energy (9.5g).
Moderate sodium for electrolyte balance – The 180mg sodium per 100g (8% DV) helps maintain fluid balance and supports nerve function, especially beneficial after physical activity.
How Does Aam Panna Compare?
Aam Panna stands out among traditional Indian beverages for its mineral density, particularly in iron and zinc content, which far exceeds most fruit juices and soft drinks. While beverages like lemonade offer similar calories, Aam Panna is an unprocessed, nutrient-dense option with functional minerals that support metabolism and immunity. It is a superior choice if mineral supplementation through diet is your goal.
Frequently Asked Questions
How many calories is in aam panna?
Aam Panna contains 40 calories per 100g, making it an extremely low-calorie beverage option. A typical serving of 200ml would provide approximately 80 calories, depending on preparation and dilution ratio.
Is aam panna good for weight loss?
Yes, Aam Panna is excellent for weight loss because it is very low in calories (40 per 100g) and contains virtually no fat. Its mineral content also supports metabolic function, making it a smart choice for calorie-conscious diets.
Does aam panna have vitamin C?
No, Aam Panna contains 0mg of vitamin C according to standard nutritional data, so it should not be relied upon as a vitamin C source. However, it is still nutritionally valuable for its exceptional iron and zinc content.
Can I drink aam panna on a keto diet?
Aam Panna is not ideal for strict keto diets because it contains 9.5g of carbohydrates per 100g. However, if diluted significantly with water, a small serving could fit within a flexible low-carb approach.
How should I store aam panna to keep it fresh?
Aam Panna is best stored in an airtight glass container in the refrigerator for up to 3-5 days to prevent oxidation and bacterial growth. For longer storage, it can be frozen in ice cube trays and thawed as needed, though fresh preparation is always recommended for maximum nutritional benefit.
How to Track Aam Panna Nutrition with Gram
The Gram app makes logging Aam Panna effortless by allowing you to search for it by name and instantly see the complete nutrient breakdown, including its impressive iron and zinc content. With AI food scanning, you can even photograph your glass of Aam Panna and the app will automatically recognize and log it with accurate portion sizing. This way, you’ll always know exactly how much iron, zinc, and calories you’re consuming, helping you meet your daily nutritional targets with confidence.
Frequently Asked Questions
How many calories is in aam panna?
Aam Panna contains 40 calories per 100g, making it an extremely low-calorie beverage option. A typical serving of 200ml would provide approximately 80 calories, depending on preparation and dilution ratio.
Is aam panna good for weight loss?
Yes, Aam Panna is excellent for weight loss because it is very low in calories (40 per 100g) and contains virtually no fat. Its mineral content also supports metabolic function, making it a smart choice for calorie-conscious diets.
Does aam panna have vitamin C?
No, Aam Panna contains 0mg of vitamin C according to standard nutritional data, so it should not be relied upon as a vitamin C source. However, it is still nutritionally valuable for its exceptional iron and zinc content.
Can I drink aam panna on a keto diet?
Aam Panna is not ideal for strict keto diets because it contains 9.5g of carbohydrates per 100g. However, if diluted significantly with water, a small serving could fit within a flexible low-carb approach.
How should I store aam panna to keep it fresh?
Aam Panna is best stored in an airtight glass container in the refrigerator for up to 3-5 days to prevent oxidation and bacterial growth. For longer storage, it can be frozen in ice cube trays and thawed as needed, though fresh preparation is always recommended for maximum nutritional benefit.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track aam panna and thousands of other foods with the Gram app.