Sitaphal is one of the sweetest fruits in India. At 94 cal per 100g of flesh, it is heavier than most fruits. One medium sitaphal (120g flesh) is 113 calories. The natural sugar content (20g/100g) is higher than mango (14g). But it comes with 3.5g fibre and excellent iron content. Sweet, calorie-dense, but genuinely nutritious.
- Full calorie breakdown
- How custard apple / sitaphal compares to roti
- Is custard apple / sitaphal good for weight loss?
- How custard apple / sitaphal fits in your daily calories
- Who should (and shouldn't) eat custard apple / sitaphal regularly
- How to reduce calories when eating custard apple / sitaphal
- Frequently asked questions
Custard Apple / Sitaphal is one of those foods that’s perfectly fine occasionally but becomes a calorie problem when it’s a daily habit. The difference between ‘sometimes’ and ‘always’ can be thousands of calories per month. Here’s exactly what custard apple / sitaphal costs your calorie budget.
Protein: 1.7g · Carbs: 24g · Fat: 0.3g · Fibre: 3.5g
Full calorie breakdown
The calorie count for custard apple / sitaphal varies significantly depending on size, stuffing, and preparation method. Here’s every variant you’ll encounter, from the lightest to the heaviest.
| Variant | Serving | Calories | Protein |
|---|---|---|---|
| 1 medium sitaphal (flesh) | 120g | 108-118 | 2g |
| 100g sitaphal flesh | 100g | 90-98 | 1.7g |
| 1 large sitaphal | 180g flesh | 165-175 | 3g |
| Sitaphal milkshake | 300ml | 300-400 | 6g |
| Sitaphal ice cream (1 scoop) | 100g | 200-240 | 3g |
| Mango (comparison) | 100g | 60 | 0.8g |
| Chikoo (comparison) | 100g | 83 | 0.4g |
The gap between Mango (comparison) (60 cal) and Sitaphal milkshake (300 cal) is significant. Same food category, very different calorie cost. What you choose and how it’s prepared matters more than most people realise.
How custard apple / sitaphal compares to roti
Calorie-wise, custard apple / sitaphal (94 cal) is close to a regular roti (72 cal). The practical difference is small enough that you can swap them based on preference without impacting your diet.
Is custard apple / sitaphal good for weight loss?
Custard Apple / Sitaphal is fine occasionally but becomes a problem as a daily habit. At 94 calories per serving, having it once or twice a week fits most calorie budgets. Having it daily adds up to 658+ extra calories per week compared to a lower-calorie alternative like roti.
The calorie premium comes from high sugar (20g/100g), calorie-dense for a fruit (94 cal/100g), easy to eat 2-3 in one sitting. This is what separates ‘custard apple / sitaphal as a treat’ from ‘custard apple / sitaphal as a habit’ in terms of weight impact.
Strategy: enjoy custard apple / sitaphal when you want it, but plan for it. If it’s lunch, keep dinner to just dal, salad, and curd. If it’s dinner, make lunch lighter. Balance across the day, not within each meal.
Custard Apple / Sitaphal at 94 calories per serving is best enjoyed occasionally, not daily, if you are watching your weight. Track it, account for it, and it fits in any Indian diet plan.
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How custard apple / sitaphal fits in your daily calories
Here’s what including custard apple / sitaphal looks like at different calorie targets:
1200 cal/day (Aggressive weight loss): Easy fit. Only 8% of your budget. Plenty of room for other meals and snacks.
1500 cal/day (Steady weight loss): Easy fit. Only 6% of your budget. Plenty of room for other meals and snacks.
2000 cal/day (Maintenance): Easy fit. Only 5% of your budget. Plenty of room for other meals and snacks.
Who should (and shouldn’t) eat custard apple / sitaphal regularly
Good choice for: high iron (great for Indian women who are commonly iron-deficient), good fibre (3.5g/100g), natural energy source. If any of these apply to you, including custard apple / sitaphal in your weekly rotation makes nutritional sense beyond just calories.
Be careful if: You are on a strict calorie deficit. The issue with custard apple / sitaphal is high sugar (20g/100g), calorie-dense for a fruit (94 cal/100g), easy to eat 2-3 in one sitting. This does not mean ‘never eat it.’ It means ‘account for it when you do.’
For most people eating a normal Indian diet, custard apple / sitaphal is neither something to seek out nor something to avoid. It is a regular food that fits when you know the calorie count and plan accordingly.
How to reduce calories when eating custard apple / sitaphal
One sitaphal per sitting. 1 medium sitaphal: 113 cal. 2 sitaphals: 226 cal. 3: 340 cal. The creamy sweetness makes it easy to eat multiple. Set a one-fruit limit.
Great for iron deficiency. Sitaphal has 0.6mg iron per 100g plus vitamin C that aids absorption. For vegetarian women with low iron, eating sitaphal in season is a delicious iron supplement.
Seasonal only: August to November. Sitaphal is a monsoon-to-autumn fruit. Eat it when available, don’t force it year-round. Frozen or canned versions have added sugar.
Skip sitaphal milkshake. Sitaphal milkshake: 300-400 cal per glass. The milk, sugar, and ice cream additions triple the calorie count. Eat the fruit whole instead.
Frequently asked questions
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Nutritional values based on IFCT (Indian Food Composition Tables) and USDA databases. Values vary with ingredients, size, and preparation. Informational content, not medical or dietary advice.