Ber Calories & Nutrition (बेर)

Ber has 49 calories per 1 katori (49 kcal per 100 g)

Fruits Health Rating: 7/10 Best time: Evening snack
49 kcal

Ber Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Ber broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 katori standard 100 g 49 kcal 1.3 g 9.4 g 0.3 g
2 katoris 200 g 98 kcal 2.6 g 18.8 g 0.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Ber to your thali See the total calories of your whole meal.
Nutrition Facts — Ber (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 49 kcal 49 kcal 2%
Protein 1.3 g 1.3 g 3%
Carbohydrates 9.4 g 9.4 g 3%
Fat 0.3 g 0.3 g 0%
Fiber 3.7 g 3.7 g 15%
Sugar 8.3 g 8.3 g 17%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1.3 g · 11%
Carbs 9.4 g · 83%
Fat 0.3 g · 6%
Burn it off

Minutes of activity to burn 49 kcal (70 kg adult):

Brisk walking 10 min
Cycling 7 min
Running 5 min
Yoga 14 min

Is Ber good for weight loss?

Yes — a good choice

Ber carries roughly 49 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 3.7 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Ber good for muscle gain?

Mainly an energy food

Ber provides about 1.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.7 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Ber

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Ber

Small, crunchy winter fruit, eaten fresh with salt.

Frequently asked questions about Ber

1 katori ber (100 g) contains approximately 49 calories, along with 1.3 g protein, 9.4 g carbohydrates and 0.3 g fat.

1 katori ber (100 g) mein lagbhag 49 calorie aur 1.3 g protein hota hai. Isme 9.4 g carbs aur 0.3 g fat bhi hota hai.

1 कटोरी बेर (100 ग्राम) में लगभग 49 कैलोरी और 1.3 ग्राम प्रोटीन होता है। इसमें 9.4 ग्राम कार्बोहाइड्रेट और 0.3 ग्राम फैट भी होता है।

100 g of Ber contains about 49 calories, 1.3 g protein, 9.4 g carbs and 0.3 g fat.

2 katoris works out to roughly 98 calories and 2.6 g of protein in total.

Yes — a good choice. Ber carries roughly 49 kcal per 100 g, which is low for an everyday Indian food. The fibre content (around 3.7 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Ber contains about 1.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Ber provides roughly 9.4 g of carbohydrates and 8.3 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Ber is best eaten at evening snack.

For a 70 kg adult, burning the roughly 49 calories in 1 katori ber takes brisk walking for about 10 minutes, or cycling for about 7 minutes, or running for about 5 minutes, or yoga for about 14 minutes.

Compare Ber with other foods

Ber vs Banana Ber vs Fig Ber vs Mango Ber vs Phalsa Ber vs Pineapple

Similar foods in Fruits

Banana

105 kcal

Fig (Anjeer)

41 kcal

Mango

97 kcal

Phalsa

71 kcal

Pineapple (Ananas)

65 kcal

Amla

7 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.