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Washing and chopping
Wash all the fruits thoroughly and chop them into fine pieces.
Fruit chaat
Fruit chaat has 50.5 calories per serving (1 Small Cup) — that's 49.5 calories per 100g. It provides 0.7g protein, 11.1g carbs, and 0.4g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Fruit chaat in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories50.5 kcal
- Carbs11.1 g (44.3 kcal)
- Protein0.7 g (2.8 kcal)
- Fats0.4 g (3.4 kcal)
Nutrition Label
Fruit chaat
- Serving Size1 Small Cup (100 g)
- Calories50.5 kcal
- Carbs11.1 g
- Fiber2.3 g
- Sugar7.8 g
- Protein0.7 g
- Fat0.4 g
- Saturated fat0.1 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium316.8 mg
Nutrition per 100g
- Calories49.5 kcal
- Carbs10.9 g
- Fiber2.3 g
- Sugar7.7 g
- Protein0.7 g
- Fat0.4 g
- Cholesterol0.0 mg
- Sodium310.6 mg
1 serving = 102g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Banana raw
50 Grams
Apple small
50 Grams
Grapes seeded round green
50 Grams
Papaya ripe
50 Grams
Pineapple
50 Grams
Water melon dark green
50 Grams
Cumin powder
2 Grams
chat masala
2 Grams
Black Salt
2 Grams
Instructions
1
2
Mixing
In a bowl, mix all the fruits, add black salt, cumin powder, chat masala powder, toss well.
3
Serve it
Serve it immediately.
Also Known As
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Fruit chaat | Fresh fruit raita | Puthiya Pazhangal Raita | Taja phaler rayata |
|---|---|---|---|---|
| Calories | 50.5 kcal | 58.1 kcal | 58.1 kcal | 58.1 kcal |
| Carbs | 11.1 g | 8.3 g | 8.3 g | 8.3 g |
| Protein | 0.7 g | 2.2 g | 2.2 g | 2.2 g |
| Fat | 0.4 g | 1.8 g | 1.8 g | 1.8 g |
| Fiber | 2.3 g | 1.6 g | 1.6 g | 1.6 g |
| Sugar | 7.8 g | 4.8 g | 4.8 g | 4.8 g |
| Sodium | 316.8 mg | 153.7 mg | 153.7 mg | 153.7 mg |
| Cholesterol | 0 mg | 6.4 mg | 6.4 mg | 6.4 mg |
Health Goals Suitability
Weight Loss
At just 50.5 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (0.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (44) with 2.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~102g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~102g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~102g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~102g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Fruit chaat stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (101-151.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Fruit chaat contains 50.5 kcal (0.7g protein, 11.1g carbs, 0.4g fat). That's 49.5 kcal per 100g. You can track exact portions in the Hint app.
At just 50.5 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Fruit chaat has 0.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Fruit chaat is light enough for dinner at 50.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Fruit chaat is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (44) with 2.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
