Bael Calories & Nutrition Calculator

Ripe bael pulp contains 31.8g carbohydrates per 100g — significantly higher than banana (22.8g), mango (15.0g), custard apple (23.6g), and jackfruit (23.3g). Only dates (75g/100g, essentially dried) and raisins surpass bael in natural carbohydrate concentration among commonly consumed fruits. This high carbohydrate density translates to 137 kcal per 100g — one of the higher values for fresh fruit pulp ^[1][3].

The sugar profile in bael is approximately 63% of total carbohydrates — roughly 20g sugars per 100g. The remaining carbohydrates include starch, mucilage, and pectin. Bael's characteristic thick, gummy pulp texture comes from its mucilaginous polysaccharides, which are not captured in standard fiber measurements.

For food journaling, bael's calorie density means portion awareness matters more than with most fruits. A 150g portion of bael pulp (half a medium fruit) has 206 kcal — comparable to a full medium banana plus an apple combined. The mucilaginous texture can make it easy to consume large quantities when made into sherbet.

Bael pulp provides 60mg vitamin C per 100g — 67% of the daily value. This exceeds orange (53.2mg), pineapple (47.8mg), and papaya (60.9mg), placing bael among the richest vitamin C sources in the Indian fruit basket. A 150g serving of raw bael pulp delivers 90mg vitamin C — a full day's recommended intake in a single portion ^[1][3].

Vitamin C content varies significantly with ripening stage and storage: unripe bael has higher vitamin C (up to 73mg/100g in some analyses), while overripe or stored pulp can drop below 40mg. The traditional preparation as sherbet (diluted with water) reduces vitamin C concentration to approximately 15mg per 100ml, due to both dilution and oxidative loss.

For nutrition journaling, note the preparation method: raw pulp retains the most vitamin C. Bael murabba (sugar-preserved) and commercially processed sherbet lose substantial vitamin C. If vitamin C tracking matters, consume bael fresh and shortly after cutting.

Bael pulp contains 85mg calcium per 100g — 7% of the daily value. This is remarkably high for a fruit: apples have 6mg, bananas 5mg, mangoes 11mg, and oranges 40mg. Among fresh fruits, only dried figs (162mg) and certain citrus varieties approach bael's calcium density. A 150g serving delivers 128mg calcium — 10% of the daily value ^[1][3].

The calcium in bael pulp is partly bound to oxalates and mucilaginous compounds, which may affect how much is available for absorption. Published bioavailability data for bael calcium is limited, so the raw value should be considered an upper estimate. Phosphorus at 50mg per 100g gives a calcium-to-phosphorus ratio of 1.7:1.

For food journaling, bael is worth noting as a meaningful fruit-based calcium contributor — a category where most fruits score near zero. A glass of bael sherbet (250ml) provides approximately 60mg calcium from the fruit alone, plus whatever milk or other dairy may be added in some traditional preparations.

Bael pulp delivers 600mg potassium per 100g — compared to banana's 358mg (68% more) and avocado's 507mg (18% more). Among fresh fruits commonly consumed in India, only custard apple (247mg) and sapota (193mg) are notable potassium sources, but neither approaches bael's concentration. A 150g serving provides 900mg potassium — 19% of the daily value ^[1][3].

The combination of high potassium (600mg) with moderate sodium (20mg) gives bael an excellent potassium-to-sodium ratio of 30:1 — relevant for anyone tracking electrolyte balance through food logging.

For nutrition journaling, bael is among the most potassium-dense fresh fruits available in Indian markets. A single serving delivers more potassium than two medium bananas. The sherbet form dilutes this: a 250ml glass provides approximately 425mg potassium (9% DV) — still meaningful but less concentrated.

Bael pulp is reported to contain 1.19mg riboflavin (vitamin B2) per 100g — 92% of the daily value from a single fruit serving. This is extraordinarily high: most fruits contain <0.1mg riboflavin per 100g (apple 0.03mg, banana 0.07mg, mango 0.04mg). If confirmed at this level, bael would be the richest fruit source of riboflavin known ^[1][3].

This riboflavin value originates from the PROSEA/Gopalan compilation and has been cited across multiple Indian food composition references. However, it is worth noting that some newer analyses of specific bael varieties report lower values (0.18–0.28mg), suggesting varietal or analytical method differences. The original 1.19mg figure may represent certain high-riboflavin cultivars.

For food journaling, use the 1.19mg value as the traditional reference figure, but note the uncertainty. Even at the lower end of published ranges (0.18mg), bael still contains more riboflavin than the vast majority of fruits. This micronutrient is one of bael's most distinctive compositional features.