Calories in Ambarella: Nutritional facts for Ambarella Types

One hundred grams (3.5 oz) of raw ambarella contains 47 calories.

One kilogram (2.2 lbs) of raw ambarella contains 470 calories.

The calorie of one raw ambarella fruit ranges from 33 to 56 calories. A small ambarella (70 g) contains 33 calories, while a large ambarella (120 g) contains 56 calories.

Ambarella provides some health benefits like boosting immunity and aiding in iron absorption due to its excellent content of Vitamin C. Ambarella (Spondias dulcis), known by many names such as June plum, golden apple, or Kedondong, is a tropical fruit valued for its crisp texture and tart flavor. A list of the health benefits of ambarella are shown below.

• Excellent Source of Vitamin C: Ambarella is packed with Vitamin C, a powerful antioxidant that supports the immune system, is essential for collagen production for healthy skin, and helps protect cells from damage (Carr AC, Maggini S., 2017, "Vitamin C and Immune Function").
• Good Source of Iron: The fruit contains a notable amount of iron, which is crucial for the formation of red blood cells and for preventing iron-deficiency anemia. The high Vitamin C content of ambarella also enhances the absorption of this plant-based (non-heme) iron.
• Aids in Digestion: Ambarella is a source of dietary fiber, which helps to promote regular bowel movements, prevent constipation, and support a healthy digestive system.
• Rich in Antioxidants: Beyond Vitamin C, the golden apple contains other antioxidants, including carotenoids and phenolic compounds. These substances help neutralize harmful free radicals in the body.
• Supports Hydration: With its high water content, ambarella is a hydrating fruit that can contribute to daily fluid intake.
• Low in Calories: The June plum is a low-calorie fruit, making it a healthy choice for a snack, especially for those managing their weight.
• Provides Vitamin A: It is a source of Vitamin A (in the form of beta-carotene), which is important for healthy vision, immune function, and cell growth.
• Source of Phosphorus and Calcium: Ambarella contains phosphorus and calcium, two minerals that are essential for building and maintaining strong bones and teeth.

Ambarella has been known to cause some unwanted effects like digestive discomfort if the skin is eaten in large amounts and a choking hazard due to its fibrous pit. Ambarella, also called pomme de cythère, is a safe fruit for most people, but some minor issues exist. A list of the downsides of ambarella are shown below.

• Hard, Spiky Pit: The most significant downside of the ambarella fruit is its large, hard, and spiky fibrous pit in the center. Care must be taken when eating around the pit to avoid injury to the mouth, and it poses a choking hazard, especially for children.
• High Acidity: The unripe fruit is very tart and acidic, which can cause stomach discomfort in sensitive individuals or may be unpleasant to eat for those who prefer sweet fruits.
• Tough Skin: The skin of the ambarella can be tough and fibrous, which some people find unpalatable. While edible, consuming large amounts of the skin could cause digestive issues for some.

Yes, ambarella can help with electrolyte balance to a small degree. Electrolytes are minerals that carry an electric charge and are vital for functions like nerve signaling, muscle contraction, and maintaining proper fluid balance. Ambarella contains the electrolyte potassium, with a 100 g serving providing 250 mg. While it is not as rich in potassium as a banana or an avocado, consuming ambarella contributes to the daily intake of this important mineral, which works with sodium to maintain the body's electrolyte and fluid balance.

Yes, ambarella is a good and healthy fruit to include in a diet. It is a low-calorie, low-fat fruit that is an excellent source of Vitamin C and a good source of iron and dietary fiber. Its rich antioxidant content further adds to its health benefits. A study on a related species by Tiburski, et al. (2011), "Nutritional and functional properties of Spondias tuberosa Arruda Câmara," highlights the high levels of bioactive compounds like vitamin C and carotenoids in Spondias fruits, which are known to have health-promoting effects. There is no specific suggested consumption rate, but including ambarella as part of a varied and balanced fruit intake is a nutritious choice.

Ambarella offers several benefits for gut health, primarily due to its fiber content and traditional medicinal uses. The benefits for the digestive system include the ones listed here.

• Promotes Regularity: The dietary fiber in ambarella adds bulk to the stool, which helps to prevent constipation and promote regular bowel movements.
• Aids Digestion: In traditional medicine, the fruit is often used as a digestive aid. Its tartness can stimulate digestive secretions.
• Traditional Use for Diarrhea and Dysentery: The unripe fruit and the bark of the ambarella tree have astringent properties and have been used in traditional remedies to help manage diarrhea and dysentery.

Supports a Healthy Gut Microbiome: The fiber in the fruit can act as a prebiotic, providing food for beneficial bacteria in the gut, which is important for overall digestive and immune health.

The calories in ambarella change significantly based on its preparation and water content. The lowest calorie form is the fresh, raw fruit, which contains around 47 calories per 100g. Unsweetened ambarella juice is slightly lower in calories per 100g (30-35 calories) because it is diluted with water, though it lacks the fiber of the whole fruit. Sweetened juices are much higher in calories. Processed forms are more calorie-dense. Pickled ambarella or ambarella chutney can have 60-90 calories per 100g due to added sugar in the brine or recipe. The highest calorie form is dried ambarella, which can contain 250-300 calories per 100g, as the dehydration process removes water and concentrates the fruit's natural sugars.

The origin of the ambarella (Spondias dulcis) is Melanesia and Polynesia in the South Pacific. It is a tropical tree that was spread by Polynesian voyagers throughout the Pacific Islands. From there, its cultivation expanded to Southeast Asia, India, Sri Lanka, and eventually to the tropical regions of the Americas and Africa. It is valued for its fast growth and prolific fruit production. The fruit grows in drooping clusters and has a crisp, juicy flesh with a unique sweet and tart flavor, often compared to a pineapple or an unripe mango.