Malta fruit, also known as sweet lime or mosambi in various regions, is a citrus fruit that offers a remarkable nutritional profile while being relatively low in calories. This comprehensive analysis explores the caloric content and nutritional value of this refreshing fruit.
Caloric Content
A medium-sized Malta fruit (approximately 100 grams) contains:
Total calories: 43 kcal
Calories from carbohydrates: 40 kcal
Calories from protein: 2 kcal
Calories from fat: 1 kcal
Detailed Nutritional Breakdown
Macronutrients (per 100g)
Carbohydrates: 10.0g
Dietary Fiber: 0.3g
Protein: 0.5g
Fat: 0.2g
Micronutrients
Vitamin C: 48.8mg (54% of Daily Value)
Potassium: 130mg
Calcium: 40mg
Folate: 15μg
Vitamin A: 7IU
Health Benefits Related to Caloric Content
1. Weight Management
- Low caloric density
- High water content (88%)
- Satisfying and filling nature
- Natural appetite suppressant
2. Blood Sugar Management
- Low glycemic index
- Slow energy release
- Fiber content aids glucose regulation
3. Hydration Benefits
- High water content
- Electrolyte balance
- Natural energy boost
Comparative Analysis
Caloric content compared to other citrus fruits (per 100g):
Malta Fruit: 43 calories
Orange: 47 calories
Lemon: 29 calories
Sweet Lime: 43 calories
Grapefruit: 42 calories
Dietary Considerations
Incorporation in Diet Plans
1. Breakfast Options
- Fresh juice (50 calories per cup)
- Fruit salad component
- Smoothie ingredient
2. Snacking
- Mid-morning snack
- Post-workout refreshment
- Evening light meal
3. Dietary Restrictions
- Suitable for most diets
- Vegan-friendly
- Gluten-free
- Low-calorie diet compatible
Seasonal Variations
- The caloric content can vary slightly based on:
- Ripeness level
- Growing conditions
- Season of harvest
- Storage duration
Nutritional Tips
1. Best Consumption Practices
- Eat fresh for maximum nutritional benefits
- Consume within 2-3 days of purchase
- Store at room temperature for optimal ripening
2. Maximizing Nutritional Value
- Consume with pulp for fiber content
- Pair with iron-rich foods for better absorption
- Avoid excessive juicing to maintain fiber content
Conclusion
Malta fruit represents an excellent low-calorie option for health-conscious individuals. Its modest caloric content, combined with rich nutritional profile, makes it an ideal choice for those seeking to maintain a balanced diet while enjoying natural sweetness and flavor.
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