Kokum is best known for its tang and its cooling feel, especially in drinks like solkadhi. The “healthy” version is the one that stays light on sugar.
In a nutshell: The values provided are approximate and can vary depending on the size and ripeness.
1) Kokum
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 32 kcal | 2% |
| Carbohydrates | 7.2 g | 3% |
| Fiber | 2.8 g | 11% |
| Sugars | 5 g | – |
| Protein | 0.5 g | 1% |
| Fat | 0.4 g | 1% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 2 mg | 3% |
| Potassium | 200 mg | 4% |
| Calcium | 20 mg | 2% |
Pros
- Tangy, refreshing taste that feels cooling.
- Easy to use in summer drinks.
- Pairs well with salty, light meals.
Cons
- Most bottled syrups are sugar-heavy.
- Sourness can irritate sensitive stomachs.
- Portion can jump quickly if used as concentrate.
Right time to eat
- Afternoons or after lunch in summer.
- With meals rather than on an empty stomach if you are acidity-prone.
Health benefits
- Helps hydration routines when used as a light drink.
- Can make boring water easier to drink.
- Adds tart variety to your diet.
Best way to eat
- Make solkadhi style drink with minimal sweetener.
- Use soaked kokum water with a pinch of salt and cumin.
- Avoid sugary syrups for daily use.
*Percent Daily Values are based on a 2,000 calorie diet.
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