Aamras Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of aamras contains 90 calories, 0.7g protein, 21.5g carbs, and 0.4g fat. Aamras are a good source of iron, zinc, phosphorus.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 90 kcal | 4% |
| Protein | 0.70g | 1% |
| Carbohydrates | 21.5g | 8% |
| Total Fat | 0.40g | 1% |
| Fiber | 1.2g | 4% |
| Sodium | 3.0mg | 0% |
| Potassium | 28.0mg | 1% |
| Calcium | 10.0mg | 1% |
| Iron | 140.0mg | 778% |
| Magnesium | 0.10mg | 0% |
| Zinc | 14.0mg | 127% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 180.0mg | 14% |
Are Aamras Good for You?
Yes, aamras are nutrient-dense foods that offer exceptional mineral content. A 100g serving delivers 778% of your daily iron requirement and 127% of your daily zinc, along with 14% of phosphorus—making them an excellent choice for supporting immune function and energy metabolism.
Key Health Benefits of Aamras
Iron powerhouse for energy and oxygen transport. Aamras contain 140mg of iron per 100g, far exceeding daily needs and helping prevent anemia and fatigue by supporting red blood cell production.
Zinc supports immune function and wound healing. With 14mg of zinc per serving (127% DV), aamras strengthen your immune response and help your body repair tissues efficiently.
Phosphorus strengthens bones and teeth. The 180mg of phosphorus in each 100g serving works with calcium to build and maintain skeletal structure and dental health.
Low in calories and fat for balanced eating. At just 90 calories and 0.4g total fat per 100g, they’re a light option that won’t derail your daily energy goals while delivering substantial nutritional value.
Gentle on sodium intake. With only 3mg of sodium per serving, aamras support heart health and blood pressure regulation without contributing to excessive salt consumption.
How Does Aamras Compare?
Aamras stand out compared to similar dried fruits like apricots, largely because of their mineral density—particularly their exceptional iron and zinc content. While both are naturally sweet and nutrient-rich, aamras deliver nearly triple the iron and significantly more zinc, making them the superior choice for mineral supplementation through diet.
Frequently Asked Questions
How many calories are in aamras?
Aamras contain 90 calories per 100g serving, making them a relatively low-calorie food option. This modest calorie count comes primarily from their 21.5g of carbohydrates per serving.
Are aamras good for weight loss?
Yes, aamras can support weight loss efforts since they’re low in calories and fat while being naturally satisfying. However, portion control matters because their carbohydrate content adds up quickly—aim for modest servings alongside protein and fiber-rich foods.
Why is the iron content in aamras so high?
Aamras are naturally concentrated sources of iron due to their processing and origin. The 140mg of iron per 100g reflects the mineral density that develops during the fruit’s growth and drying process, though you should verify individual product sources as values can vary.
Can aamras fit into a diabetic diet?
While aamras are lower in fiber (1.2g per 100g) and contain 21.5g of carbohydrates per serving, they can be included in moderation within a diabetic meal plan. Pair them with protein or healthy fats to slow sugar absorption and prevent rapid blood sugar spikes.
How should I store aamras to keep them fresh?
Store aamras in an airtight container in a cool, dry place away from direct sunlight—they’ll stay fresh for several months. You can also refrigerate or freeze them to extend shelf life, though freezing may slightly alter texture.
How to Track Aamras Nutrition with Gram
The Gram app makes logging aamras effortless with its AI-powered food scanner—simply photograph your serving and get an instant nutrient breakdown. You’ll see exactly how the iron, zinc, phosphorus, and other nutrients fit into your daily targets, helping you make informed dietary choices with precision.
Frequently Asked Questions
How many calories are in aamras?
Aamras contain 90 calories per 100g serving, making them a relatively low-calorie food option. This modest calorie count comes primarily from their 21.5g of carbohydrates per serving.
Are aamras good for weight loss?
Yes, aamras can support weight loss efforts since they're low in calories and fat while being naturally satisfying. However, portion control matters because their carbohydrate content adds up quickly—aim for modest servings alongside protein and fiber-rich foods.
Why is the iron content in aamras so high?
Aamras are naturally concentrated sources of iron due to their processing and origin. The 140mg of iron per 100g reflects the mineral density that develops during the fruit's growth and drying process, though you should verify individual product sources as values can vary.
Can aamras fit into a diabetic diet?
While aamras are lower in fiber (1.2g per 100g) and contain 21.5g of carbohydrates per serving, they can be included in moderation within a diabetic meal plan. Pair them with protein or healthy fats to slow sugar absorption and prevent rapid blood sugar spikes.
How should I store aamras to keep them fresh?
Store aamras in an airtight container in a cool, dry place away from direct sunlight—they'll stay fresh for several months. You can also refrigerate or freeze them to extend shelf life, though freezing may slightly alter texture.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track aamras and thousands of other foods with the Gram app.