Ber vs Chikoo

Per 100 g, Ber has 49 kcal and 1.3 g protein, while Chikoo has 73 kcal and 0.9 g protein.

Ber

49
kcal per 100 g
1.3 g protein

Chikoo

73
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 Ber Chikoo Difference
Calories Fewer calories for the same weight 49 kcal better 73 kcal 33%
Protein More protein helps with fullness and muscle 1.3 g better 0.9 g 31%
Carbs Lower carbs suits low-carb and diabetic diets 9.4 g better 13.9 g 32%
Fat Lower fat means lower calorie density 0.3 g better 1.3 g 77%
Fiber More fibre improves fullness and digestion 3.7 g 9.6 g better 62%
Sugar Less sugar means a gentler blood-sugar response 8.3 g better 12.3 g 33%
"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?

Ber

Ber is the lighter choice at 49 kcal per 100 g against 73 for Chikoo — about 33% fewer calories for the same weight on your plate. That does not make Chikoo a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Ber

Ber is the stronger protein source, with 1.3 g per 100 g against 0.9 g for Chikoo. To match that from Chikoo you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Ber vs Chikoo — common questions

Chikoo has more calories — about 73 kcal per 100 g compared with 49 kcal for Ber.

Ber has more protein — 1.3 g per 100 g against 0.9 g for Chikoo.

Ber is the lighter choice at 49 kcal per 100 g against 73 for Chikoo — about 33% fewer calories for the same weight on your plate. That does not make Chikoo a bad food; it means the portion has to be smaller to fit the same calorie budget.

Ber is the stronger protein source, with 1.3 g per 100 g against 0.9 g for Chikoo. To match that from Chikoo you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 122 kcal and 2.2 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 Ber has the edge, mainly on calorie density. Per 100 g, Ber has 49 kcal and 1.3 g protein, while Chikoo has 73 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 Ber nutrition & serving sizes
Full Chikoo 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.