List of Seasonal Fruits In India (Summer, Spring, Rainy & Winter Season)

Seasonal fruits are the best way to keep yourself healthy and away from diseases at any given time. Not only do these fruits taste delicious in the season, but they also have extraordinary nutritional benefits. The best way to figure out what’s in season is to look at the local market and whichever fruit you find in abundance is the in-season fruits. However, we have curated a list of the best seasonal fruits in India that you and your family can enjoy. 

Why Should You Eat Seasonal Fruits?

Many experts and doctors stress eating seasonal fruits because these fruits are filled with nutrients. They are suitable for health, but they also help boost immunity and keep unwanted infections at bay. Another great thing is that you get fresh fruits directly from your local stores, and you don’t have to rely on packaged supermarket fruits that may be off-season. Seasonal fruits help your body to deal with the conditions outside and hence make you feel more energized. 

For example, eating melons during summer keeps you hydrated and brings down your body temperature. Similarly, eating dates in winter helps you stay warm and produces heat in the body so that you can cope up with the chill outside.

List Of Seasonal Fruits in India and Their Benefits

After discussing and pointing out why we should prefer to eat the seasonal fruits only rather than choosing randomly. Now let’s move on to the list that we have curated for you to eat what the season is here to offer naturally.

Summer Season Fruits in India

1. Mango

Mango is one of a great summer fruits in India, as it helps the body fight the heat and prevents heat strokes in summer. Eating mango also lowers the body temperature and keeps you cool throughout the day.

Mango Nutrition Facts Per 1 Cup (165g):

• Calories: 99
• Protein: 1.4g
• Carbs: 25g
• Fat: 0.6g
• Dietary Fiber: 2.6g
• Sugar: 23g
• Sodium: 1.7mg

Benefits:

• It may improve digestive health.
• Boosts immunity.
• It may improve heart health.

Also Read : Dry Fruits List

2. Musk Melons

Here comes on the best summer season fruits in India! Melons are filled with nutrients and also water that can keep you hydrated and relaxed. They are also very filling, and that makes it a good choice for hot days.

Melons Nutrition Facts Per 1 Cup (177g):

• Calories: 60Kcal
• Protein: 1.5g
• Carbs: 14.4g
• Fat: 0.3g
• Dietary Fiber: 1.6g
• Sugar: 14g
• Sodium: 28mg

Benefits:

• Improves eye health.
• Enhances cell growth.
• Keeps the body temperature low.

3. Blackberries

Blackberries are an excellent summer snacking fruit that is rich in vitamins and loaded with fiber. They improve digestion and help in weight management as they are very low-calorie fruits. If you’re working on your summer body, blackberry is the fruit for you!

Blackberries Nutrition Facts Per 1 Cup (144g):

• Calories: 62
• Protein: 2g
• Carbs: 14g
• Fat: 0.7g
• Dietary Fiber: 7.6g
• Sugar: 7g
• Sodium: 1.4mg

Benefits:

• Boosts brain health.
• Aids in weight-loss.
• Speeds metabolism.

4. Plum

Plum is an incredible option to detoxify the body. It flushes out toxins and also aids in digestion. Both dried and fresh plum can work well as a summer season fruit.

Plum Nutrition Facts Per 1 Cup, Sliced (165g):

• Calories: 76
• Protein: 1.2g
• Carbs: 19g
• Fat: 0.5g
• Dietary Fiber: 2.3g
• Sugar: 16g
• Sodium: 0mg

Benefits:

• Maintains blood sugar levels.
• Reduces the chances of high blood pressure.

5. Papaya

Papaya is a cooling fruit and it eating papaya straight out from the fridge during summers is a real treat! It keeps the stomach healthy and the tummy full.

Papaya Nutrition Facts Per 1 Cup (188g):

• Calories: 81
• Protein: 0.9g
• Carbs: 20g
• Fat: 0.5g
• Dietary Fiber: 3.2g
• Sugar: 15g
• Sodium: 15mg

Benefits:

• Protects the skin from damage.
• Helps in digestion.
• May improve heart health.

6. Watermelon

Watermelon is a much-loved member of the summer fruits in India. It is a low-calorie fruit, sweet and refreshing. It contains vital elements such as vitamins, minerals, and antioxidants. Watermelon contains about 90% water, making it ideal for staying hydrated in the heat. Its natural sugars can help satiate a sweet craving.

Watermelon Nutrition Facts Per 1 Cup, Diced (152g):

• Calories: 46
• Protein: 0.9g
• Carbs: 11g
• Fat: 0.5g
• Dietary Fiber: 0.6g
• Sugar: 9.4g
• Sodium: 1.5mg

Benefits:

• Removes free radicals from the body
• May help balance blood pressure
• Contains Vitamin C which promotes wound healing

Spring Season Fruits in India

1. Cherries

Both sweet and sour cherries are a hit in this season and a must-have in your diet. There are so many ways to use cherries or even just eat them as a snack!

Cherries Nutrition Facts Per 1 Cup (138g):

• Calories: 87
• Protein: 1.5g
• Carbs: 22g
• Fat: 0.3g
• Dietary Fiber: 2.9g
• Sugar: 18g
• Sodium: 0mg

Benefits:

• It helps to boost energy.
• Helps in relaxing the mind and improves sleep quality.

Also Read : Keto Fruits Guide

2. Jackfruit

You can easily find jackfruit during the spring season, and it’s a good idea to include it in your kitchen. The fruit is packed with minerals and vitamins and helps strengthen the bones and keep the body healthy.

Jackfruit Nutrition Facts Per 1 Cup, Pieces (151g):

• Calories: 143
• Protein: 2.6g
• Carbs: 35g
• Fat: 1g
• Dietary Fiber: 2.3g
• Sugar: 29g
• Sodium: 3mg

Benefits:

• Strengthens bones. 
• Relieves constipation.
• Good for people with diabetes.

3. Pineapple

Pineapples are a treat to your taste buds, and it can never be a wrong idea to choose them. The best time to buy pineapples is around march. It reduces inflammation and also speeds metabolism while being incredibly delicious! A win-win, isn’t it?

Pineapple Nutrition Facts Per 1 Cup (165g):

• Calories: 83
• Protein: 0.9g
• Carbs: 22g
• Fat: 0.2g
• Dietary Fiber: 2.3g
• Sugar: 16g
• Sodium: 1.7mg

Benefits:

• It may reduce the risk of cancer.
• Pineapples boost immunity.
• It speeds metabolism and helps in digestion.

4. Strawberries

Strawberries are usually the first fruits to ripen in the spring season. They’re rich in antioxidants and help you take on the spring season with a bang.

Strawberries Nutrition Facts Per 1 Cup (174g):

• Calories: 56
• Protein: 1.2g
• Carbs: 13g
• Fat: 0.5g
• Dietary Fiber: 3.5g
• Sugar: 8.5g
• Sodium: 1.7mg

Benefits:

• Reduces bad LDL Cholesterol.
• Helps in weight management.
• It may help in lowering blood pressure.

5. Lychee

Lychee has a musky and fruity fragrance and is very refreshing too. It’s a terrific option for people trying to lose weight since it doesn’t contain many calories. It’s a tasty spring season fruit in India that a lot of kids and elders love!

Lychee Nutrition Facts Per 1 Cup (240g):

• Calories: 128
• Protein: 0.8g
• Carbs: 33g
• Fat: 0.4g
• Dietary Fiber: 1.3g
• Sugar: 31g
• Sodium: 6.1mg

Benefits:

• Enhances the production of red blood cells.
• Improves bone health.
• Helps in digestion and other stomach problems.

Rainy Season Fruits in India

1. Custard Apple

This fruit has to top the list when we talk about rainy season fruits in India.  It has cooling properties that lower the body temperature and let you off some heat.

Custard Apple Nutrition Facts Per 1 Cup (231g):

• Calories: 240
• Protein: 8.7g
• Carbs: 29g
• Fat: 10g
• Dietary Fiber: 1.8g
• Sugar: 21g
• Sodium: 173mg

Benefits:

• It may improve eye health.
• Reduces high blood pressure.
• May help in boosting the mood.

Also Read : Low Carb Foods

2. Apple

Apples are one of the most beneficial monsoon season fruits in India. It boosts immunity and helps the body fight seasonal changes and diseases that come with the season. You can find apples in the market from July onwards.

Apple Nutrition Facts Per 1 Cup, Sliced (117g):

• Calories: 61
• Protein: 0.3g
• Carbs: 16g
• Fat: 0.2g
• Dietary Fiber: 2.8g
• Sugar: 12g
• Sodium: 1.2mg

Benefits:

• It promotes weight-loss.
• Lowers the risk of heart diseases,
• Good for people with diabetes.
• Maintains healthy blood sugar levels.

3. Jamun

Jamun is a nutrient-rich and low-calorie fruit that takes care of your body during the monsoon season. It helps with gastric problems that might occur during the rainy season. This fruit is easily available across India and is eaten as a midday snack with some spices to go with it!

Jamun Nutrition Facts Per 1 Cup (140g):

• Calories: 80
• Protein: 1g
• Carbs: 14g
• Fat: 0g
• Dietary Fiber: 1g
• Sugar: 12g
• Sodium: 40mg

Benefits:

• Keeps the heart healthy.
• Improves hemoglobin.
• Maintains healthy teeth and gums.

4. Peach

Peaches have a high amount of antioxidants, and it keeps the cold away too! Peaches have a unique taste, and most people like them for their smooth and juicy texture. It’s a must-add to your list when shopping for rainy seasonal fruits in India.

Peach Nutrition Facts Per 1 Cup, Slices (154g):

• Calories: 60
• Protein: 1.4g
• Carbs: 15g
• Fat: 0.4g
• Dietary Fiber: 2.3g
• Sugar: 13g
• Sodium: 0mg

Benefits:

• Improves skin quality.
• May help in digestion.
• Reduces inflammation.

5. Pear

A pear has a mildly sweet flavour and a fibrous interior. It is most commonly relished as one of the rainy season fruits in India. It’s high in dietary fibre, phytonutrients (plant chemicals), and antioxidants. In a nutshell, pear fruit has all of the nutrients in a 100-calorie, cholesterol-free, fat-free package.

Pear Nutrition Facts Per 1 Cup, Cubes (161g):

• Calories: 92
• Protein: 0.6g
• Carbs: 25g
• Fat: 0.2g
• Dietary Fiber: 5g
• Sugar: 16g
• Sodium: 1.6mg

Benefits:

• Good for skin and hair
• May improve bone health
• May help in improving blood circulation

7. Pomegranate

Pomegranates have three times the amount of antioxidants as green tea. Antioxidants found in pomegranates, protect cells from harm, help to prevent illnesses like cancer, and decrease inflammation and the ageing process.

Pomegranate Nutrition Facts Per 1 Cup, Jucie (249g):

• Calories: 134
• Protein: 0.4g
• Carbs: 33g
• Fat: 0.7g
• Dietary Fiber: 5g
• Sugar: 31g
• Sodium: 22mg

Benefits:

• May help in lowering blood pressure and blood sugar levels
• Prevents from cell-damaging free radicals
• Rich source of vitamin C and K

Winter Season Fruits in India

1. Dates

Dates are known for their digestive properties along with their ability to keep the body warm. Eating dates will produce heat in your body and will also boost your immunity. So, if you don’t wish to catch a cold, you can rely on dates for sure.

Dates Nutrition Facts Per 1 Cup, Chopped (147g):

• Calories: 415
• Protein: 3.6g
• Carbs: 110g
• Fat: 0.6g
• Dietary Fiber: 12g
• Sugar: 93g
• Sodium: 2.9mg

Benefits:

• Contains diseases fighting antioxidants.
• Acts as a natural sweetener.
• Promotes brain health.

Also Read : Antioxidant Rich Foods

2. Kiwi

Kiwi is available only in the cold months, and it’s a great time to snack on it for its nutritional benefits. It is good for the body and the skin as it is packed with Vitamin C and antioxidants. You can choose to play around with kiwis and create exciting recipes for your family.

Kiwi Nutrition Facts Per 1 Cup (147g):

• Calories: 110
• Protein: 2.1g
• Carbs: 26g
• Fat: 0.9g
• Dietary Fiber: 5.4g
• Sugar: 16g
• Sodium: 5.4mg

Benefits:

• Boosts immunity.
• Helps in the treatment of asthma.
• Reduces blood pressure.

3. Orange

Oranges are a trendy fruit during winters in India and can be found in almost every home. It’s a rich source of vitamin C and an excellent way to stay healthy. It’s also a convenient fruit that you can carry with you and peel whenever you feel like snacking on it.

Oranges Nutrition Facts Per 1 Cup, with Peel (170g):

• Calories: 107
• Protein: 2.2g
• Carbs: 26g
• Dietary Fiber: 0.5g
• Fiber: 7.7g
• Sodium: 3.4mg

Benefits:

• Maintains blood sugar level.
• Protects skin from damage.
• Boosts heart health.

4. Grapes

Grapes are one the most consumed winter season fruits in India. It maintains the body temperature and also keeps the heart healthy. Grapes are also tasty and have a juicy texture that makes them popular among the kids too! You can find grapes of green, black, and red colors during the winter season.

Grapes Nutrition Facts Per 1 Cup (151g):

• Calories: 104
• Protein: 1.1g
• Carbs: 27g
• Fat: 0.2g
• Fiber: 1.4g
• Sugar: 23g
• Sodium: 3mg

Benefits:

• Protects against diabetes.
• Good for heart health.
• Beneficial for people with chronic diseases.

5. Chiku

Chiku or Chikoo is a fruit that boosts immunity and fights bacterial infections to keep you safe and cold-free during winters. It is also full of fiber and helps in metabolism too. Too good to be true, right? But chiku is the one fruit that you should get your hands on when it’s chilly outside.

Chikoo Nutrition Facts Per 0.5 Cup, Slices (85g):

• Calories: 80
• Protein: 1g
• Carbs: 18g
• Fat: 1g
• Dietary Fiber: 9g
• Sugar: 4g
• Sodium: 0mg

Benefits:

• Aids in digestion.
• Improves hair and skin health.

6. Figs

Figs are actually a collection of inverted flowers that, if left untouched or unbothered, would blossom from the inside out. Both calcium and potassium are abundant in figs. These minerals can help to increase bone density, which can help to prevent diseases like arthritis.

Figs Nutrition Facts Per 1 Cup, Dried (149g):

• Calories: 371
• Protein: 4.9g
• Carbs: 95g
• Fat: 1.4g
• Dietary Fiber: 15g
• Sugar: 71g
• Sodium: 15mg

Benefits:

• May improve blood pressure imbalance
• May aid digestion and improve gut health
• Good source of calcium and potassium

7. Guava

When it comes to health advantages, guava has also been touted as one of the top superfoods. It’s high in vitamin C and protects you from infections and viruses. It is widely enjoyed as one of the most delicious winter fruits in India.

Guava Nutrition Facts Per 1 Cup, Juice (251g):

• Calories: 158
• Protein: 0.2g
• Carbs: 41g
• Fat: 0.1g
• Dietary Fiber: 2.5g
• Sugar: 33g
• Sodium: 15mg

Benefits:

• May prevent the growth of cancer cells
• Boosts immunity
• May prevent blood sugar levels from rising

Buying in-season fruits is the best way to stay fit and gain health benefits. The best way to purchase these fruits is to go in person and buy them from a local shop where you will get fresh and rightly sourced fruits. Now that you know all about seasonal fruits in India, be ready to stock up and enjoy the season to the fullest and in a tasty way!

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