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Karonda fruit (Balalak): Nutrition and who it suits

Karonda fruit is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 34 kcal, 1.1 g of protein and 7.2 g of fibre. One serving is one katori (100 g), about 34 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy34 kcal
Protein1.1 g
Carbohydrate2.9 g
Fibre7.2 g
Sugars1.8 g
Fat1.7 g
Vitamin C135 mg
Potassium351 mg
Magnesium24.4 mg

Where its calories come from

15%37%48%
  • Protein 15%
  • Carbohydrate 37%
  • Fat 48%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of karonda fruit?

About 34 kcal for one katori (100 g), and about 68 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

208%Vitamin C
135 mg
11%Potassium
351 mg
7%Magnesium
24.4 mg
4%Folate
8.7 µg
3%Iron
0.9 mg
2%Protein
1.1 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E032. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is karonda fruit good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 34 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 2.9 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 2.9 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choiceOnly 34 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 2.9 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Korja tenga; Bengali: Koromcha; Gujarati: Karamda; Hindi: Balalak, dindimi; Kannada: Karekayi; Malayalam: Karakka; Marathi: Karvand; Odia: Sushena; Punjabi: Karonda; Sanskrit: Karamazda; Tamil: Kalakkay/ Parungala; Telugu: Kalive.

Related

Guava (Amrud)Lemon juice (Nimbu)OrangePear (Nashpati)Peach (Aroo)Mosambi (sweet lime)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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