Bael Fruit vs Fruit Salad

Per 100 g, Bael Fruit has 136 kcal and 2.6 g protein, while Fruit Salad has 78 kcal and 0.9 g protein.

Bael Fruit

136
kcal per 100 g
2.6 g protein

Fruit Salad

78
kcal per 100 g
0.9 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Bael Fruit Fruit Salad Difference
Calories Fewer calories for the same weight 136 kcal 78 kcal better 43%
Protein More protein helps with fullness and muscle 2.6 g better 0.9 g 65%
Carbs Lower carbs suits low-carb and diabetic diets 28.2 g 15.9 g better 44%
Fat Lower fat means lower calorie density 0.6 g better 1.2 g 50%
Fiber More fibre improves fullness and digestion 6.3 g better 1.6 g 75%
Sugar Less sugar means a gentler blood-sugar response 16.4 g 9.8 g better 40%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Fruit Salad

Fruit Salad is the lighter choice at 78 kcal per 100 g against 136 for Bael Fruit — about 43% fewer calories for the same weight on your plate. That does not make Bael Fruit a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Bael Fruit

Bael Fruit is the stronger protein source, with 2.6 g per 100 g against 0.9 g for Fruit Salad. To match that from Fruit Salad you would have to eat roughly 2.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bael Fruit vs Fruit Salad — common questions

Bael Fruit has more calories — about 136 kcal per 100 g compared with 78 kcal for Fruit Salad.

Bael Fruit has more protein — 2.6 g per 100 g against 0.9 g for Fruit Salad.

Fruit Salad is the lighter choice at 78 kcal per 100 g against 136 for Bael Fruit — about 43% fewer calories for the same weight on your plate. That does not make Bael Fruit a bad food; it means the portion has to be smaller to fit the same calorie budget.

Bael Fruit is the stronger protein source, with 2.6 g per 100 g against 0.9 g for Fruit Salad. To match that from Fruit Salad you would have to eat roughly 2.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 214 kcal and 3.5 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Fruit Salad has the edge, mainly on calorie density. Per 100 g, Bael Fruit has 136 kcal and 2.6 g protein, while Fruit Salad has 78 kcal and 0.9 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bael Fruit nutrition & serving sizes
Full Fruit Salad nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.