Calories in Custard Apple, Avocado, Cherries and Bael
Sitaphal in the season, bael sharbat in summer, an avocado on toast, a bowl of cherries or a peach from the fruit seller: these fruits are not on most Indian calorie lists, and they are not like an apple or a banana. This guide gives the calories, protein, fat, fibre and carbohydrate per 100 g for ten fruits from the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017), then turns them into 50 g, 100 g and 150 g servings using weights that are ours. One caution before the numbers: six of the ten rows (avocado, bael, custard apple, peach, karonda and star fruit) come from a single IFCT sampling region, marked 1 in the Regions column, so each is one sample and not an average, and this page does not rank those six against each other as firm facts.
The short answer
By IFCT 2017, the ten rows run from 26 kcal per 100 g (star fruit, E062, 1 region) to 144 kcal per 100 g (avocado, E007, 1 region). By our arithmetic, 100 g of edible portion is 26 to 144 kcal, and 150 g is 39 to 217 kcal. Both ends of that range are single-region values, so read them as one sample each. Our reading: none of these is a zero-calorie fruit, and the pulp you eat is lighter than the whole fruit, so weigh the edible part.
Calories, protein, fat, fibre and carbohydrate per 100 g
Each row is one IFCT 2017 Table 1 row, per 100 g edible portion as listed in the book, mean values as printed. Energy is the book's kilojoules divided by 4.184, to the nearest kcal. Fibre is total dietary fibre and carbohydrate is the book's available carbohydrate. The last column before the energy is the number of regions the row was measured in: six of the ten rows come from a single region (avocado, bael, custard apple, peach, karonda and star fruit, marked 1 below), so treat them as one sample, not an average, and do not read small gaps between them as real differences. The values are for the raw fruit.
| Food (IFCT 2017 row) | Calories per 100 g | Protein per 100 g | Fat per 100 g | Fibre per 100 g | Carbohydrate per 100 g | Regions | Energy as printed |
|---|---|---|---|---|---|---|---|
| Avocado fruit (avocado) (E007) | 144 kcal | 2.95 g | 13.86 g | 6.69 g | 1.75 g | 1 | 604 kJ |
| Bael fruit (bel) (E008) | 136 kcal | 2.63 g | 0.57 g | 6.31 g | 28.21 g | 1 | 569 kJ |
| Custard apple (sitaphal) (E016) | 99 kcal | 1.62 g | 0.67 g | 5.10 g | 20.38 g | 1 | 414 kJ |
| Wood apple (kaith) (E067) | 78 kcal | 3.14 g | 3.62 g | 5.21 g | 7.52 g | 3 | 327 kJ |
| Phalsa (E052) | 71 kcal | 1.66 g | 0.14 g | 4.54 g | 15.09 g | 2 | 299 kJ |
| Cherries, red (cherry) (E014) | 60 kcal | 1.49 g | 0.46 g | 2.12 g | 11.87 g | 4 | 250 kJ |
| Pummelo (chakotra) (E056) | 50 kcal | 0.68 g | 0.42 g | 0.80 g | 10.64 g | 3 | 210 kJ |
| Peach (aadu) (E050) | 40 kcal | 0.86 g | 0.37 g | 2.13 g | 7.82 g | 1 | 168 kJ |
| Karonda fruit (karonda) (E032) | 34 kcal | 1.15 g | 1.67 g | 7.25 g | 2.87 g | 1 | 141 kJ |
| Star fruit (kamrakh) (E062) | 26 kcal | 0.79 g | 0.39 g | 2.81 g | 4.51 g | 1 | 110 kJ |
Per 50 g, 100 g and 150 g
The weights are ours, not from IFCT: they are grams of edible portion, after you take out the skin, stone and seeds, so a whole custard apple or a bunch of cherries weighs more than the number that goes in the table. Fruit sizes vary, so weigh your own. Each figure is the per-100 g value times the grams, divided by 100, rounded to the nearest kcal and 0.1 g of protein.
| Food (IFCT 2017 row) | 50 g (ours) | 100 g (ours) | 150 g (ours) |
|---|---|---|---|
| Avocado fruit (avocado) (E007) | 72 kcal, 1.5 g protein | 144 kcal, 3.0 g protein | 217 kcal, 4.4 g protein |
| Bael fruit (bel) (E008) | 68 kcal, 1.3 g protein | 136 kcal, 2.6 g protein | 204 kcal, 3.9 g protein |
| Custard apple (sitaphal) (E016) | 49 kcal, 0.8 g protein | 99 kcal, 1.6 g protein | 148 kcal, 2.4 g protein |
| Wood apple (kaith) (E067) | 39 kcal, 1.6 g protein | 78 kcal, 3.1 g protein | 117 kcal, 4.7 g protein |
| Phalsa (E052) | 36 kcal, 0.8 g protein | 71 kcal, 1.7 g protein | 107 kcal, 2.5 g protein |
| Cherries, red (cherry) (E014) | 30 kcal, 0.7 g protein | 60 kcal, 1.5 g protein | 90 kcal, 2.2 g protein |
| Pummelo (chakotra) (E056) | 25 kcal, 0.3 g protein | 50 kcal, 0.7 g protein | 75 kcal, 1.0 g protein |
| Peach (aadu) (E050) | 20 kcal, 0.4 g protein | 40 kcal, 0.9 g protein | 60 kcal, 1.3 g protein |
| Karonda fruit (karonda) (E032) | 17 kcal, 0.6 g protein | 34 kcal, 1.2 g protein | 51 kcal, 1.7 g protein |
| Star fruit (kamrakh) (E062) | 13 kcal, 0.4 g protein | 26 kcal, 0.8 g protein | 39 kcal, 1.2 g protein |
What stands out in the numbers
- Avocado's energy is fat: IFCT lists 13.86 g of fat per 100 g, against 0.14 to 3.62 g for the other nine rows, and only 1.75 g of available carbohydrate. That is where its 144 kcal comes from; it is a single-region row, so one sample.
- Bael and custard apple are carbohydrate-led: they list 28.21 g and 20.38 g per 100 g with 136 and 99 kcal, each from a single region, so we do not rank them against each other; phalsa (2 regions) lists 15.09 g and cherries (4 regions) 11.87 g. Our sugar in fruits guide has the sugar split for fruits it covers.
- Fibre runs from 0.80 g to 7.25 g per 100 g: pummelo (3 regions) is at 0.80 g, wood apple (3 regions) at 5.21 g, and karonda, avocado and bael (1 region each) list 7.25 g, 6.69 g and 6.31 g, which are single samples.
- The lighter rows hold more water: among the rows with more than one region, pummelo (3 regions) lists 86.97 g of water and 50 kcal per 100 g, against 79.36 g and 78 kcal for wood apple (3 regions) and 77.48 g and 71 kcal for phalsa (2 regions). Star fruit, karonda and peach list lower still (26, 34 and 40 kcal), but each is a single-region row.
- Protein is small everywhere: 0.68 g (pummelo) to 3.14 g (wood apple) per 100 g. Our common fruits guide uses the same sums for apple, guava, papaya and orange.
How to log it so the numbers hold
- Weigh the edible part. The rows are per 100 g edible portion, so weigh the pulp of a custard apple or bael, the flesh of an avocado and the cherries or peach after the seeds, stones and skin are out.
- Juice, sharbat, shakes and desserts are not these rows. Bael sharbat, avocado shake, cherry jam and sitaphal ice cream add sugar, milk or cream; log what goes in. If you cannot weigh, the plate method in our hand-portion guide helps.
- Tinned, dried and frozen fruit are not these rows. IFCT 2017 has separate rows for processed items; read the pack label.
- Compare with the mango family. Our grapes, mango, chikoo and jackfruit guide covers the fruits most Indian lists start with.
Where NYUS fits (our app)
We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.
What this page leaves out
- A calorie or protein target: we have not looked up one for any person, so we give none.
- Other less common fruits in IFCT 2017, such as mangosteen, rambutan, soursop, manila tamarind and the processed apricot, cherry and date rows, and any juice, sharbat, pulp or dessert: this page covers the ten rows above only. We found no kiwi row in IFCT 2017, so we give no numbers for it.
- Anything about weight, health or what these fruits do to your body: the page adds up food data and makes no claim about it. If you have a medical condition, ask your doctor or dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1, protein, fat, total dietary fibre, available carbohydrate and energy per 100 g edible portion, read from the PDF on 27 Oct 2026: E007 (avocado, 1 region), E008 (bael, 1), E014 (cherries, red, 4) and E016 (custard apple, 1) on PDF page 49; E032 (karonda, 1) on PDF page 50; E050 (peach, 1), E052 (phalsa, 2) and E056 (pummelo, 3) on PDF page 51; E062 (star fruit, 1) and E067 (wood apple, 3) on PDF page 52. Energy converted from kJ at 4.184 kJ per kcal (E062 110 kJ = 26 kcal, E007 604 kJ = 144 kcal).
- nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.
The serving weights (50 g, 100 g and 150 g), the sums, the rounding and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from a study. Names in brackets (bel, sitaphal, kaith, chakotra, aadu, kamrakh, karonda) are our matching to the IFCT row names.
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Join the NYUS waitlistFrequently asked questions
How many calories are in custard apple (sitaphal)?
IFCT 2017 row E016 (custard apple) gives 414 kJ per 100 g, which is 99 kcal at 4.184 kJ per kcal, with 1.62 g of protein, 5.10 g of fibre and 20.38 g of available carbohydrate. By our arithmetic 100 g of edible pulp is 99 kcal. The row comes from a single region, and the weight is our assumption: weigh the pulp without seeds.
How many calories are in avocado?
IFCT 2017 row E007 (avocado fruit) gives 604 kJ per 100 g, which is 144 kcal, with 13.86 g of fat, 2.95 g of protein and 6.69 g of fibre. By our arithmetic 50 g of flesh is 72 kcal and 150 g is 217 kcal. The row comes from a single region.
How many calories are in bael and cherries?
IFCT 2017 gives bael fruit (E008) 136 kcal per 100 g (569 kJ, 1 region) and red cherries (E014) 60 kcal per 100 g (250 kJ, mean of 4 regions). By our weights, 150 g of edible portion is 204 kcal of bael and 90 kcal of cherries.
Which of these fruits has the fewest calories?
Star fruit (E062) lists the lowest at 26 kcal per 100 g (110 kJ), then karonda (E032) at 34 kcal and peach (E050) at 40 kcal, but all three rows come from a single region, so read them as one sample each and not as a firm ranking. Among the rows with more than one region, pummelo (E056, 3 regions) lists 50 kcal per 100 g.
Can I log these fruits in NYUS?
NYUS is our app. You log foods yourself by searching 8,900+ Indian and global foods or by barcode; weigh the edible part for the best match. NYUS is in early access on Android: 30-day free trial, then plans from ₹499 for one month, paid once with no auto-renewal, no card needed to start.