29 Best Summer Fruits in India

As summer arrives in India with its scorching heat, it also brings a variety of delicious and refreshing fruits. These juicy treats not only taste amazing but also help beat the heat and have a lot of nutritional value. If you are looking for a healthy way to keep yourself hydrated this summer with a lot of nutritional benefits, then check out the list of the best 29 summer fruits that you must include in your daily diet.  

In this blog, you will read

• 29 Summer Fruits in India
  

• Fruits to Consume & Avoid for Different Health Conditions: Hypertension, Diabetes, Stomach Issues

• Fruits to Consume & Avoid During Pregnancy

• Whole Fruit or Juice: What’s Better?

29 Summer Fruits in India

Apricot (Khubani)

• Calories per 100g: 48 kcal
• Nutrients: Rich in vitamin A, vitamin C, potassium, and fibre

Apricots, or Khubani, are juicy, sweet, and packed with antioxidants that support skin health and digestion. These summer fruits in India help keep the body hydrated and energized.

Healthy Recipe: Apricot Smoothie

Blend fresh apricots, yoghurt, honey, and a pinch of cinnamon for a cooling and nutritious summer drink.

Banana (Kela)

• Calories per 100g: 89 kcal
• Nutrients: High in potassium, vitamin B6, vitamin C, and fibres

Banana(Kela) is a quick energy booster and aids digestion. This Indian summer fruit helps regulate blood pressure and supports muscle function.

Healthy Recipe: Banana Oats Smoothie

Blend banana, oats, milk, and honey for a nutritious and filling summer breakfast.

Black Plum (Jamun)

• Calories per 100g: 62 kcal
• Nutrients: Rich in iron, vitamin C, and antioxidants

Jamun, or Black Plum, is a tangy fruit that helps control blood sugar levels and improve digestion. This summer fruit in India is also great for skin health.

Healthy Recipe: Jamun Juice

Blend jamun with black salt and honey, then strain and enjoy as a refreshing summer drink.

Cherry (Cherry)

• Calories per 100g: 50 kcal
• Nutrients: High in antioxidants, vitamin C, and fibres

Cherries are sweet and juicy and help reduce inflammation while promoting better sleep. These Indian summer fruits are also great for heart health.

Healthy Recipe: Cherry Yogurt Parfait

Layer chopped cherries, yogurt, and granola for a delicious and cooling summer dessert.

Cucumber (Kheera)

• Calories per 100g: 15 kcal
• Nutrients: High in water content, fibres, and vitamin K

Cucumber, or Kheera, is a cooling and hydrating summer fruit that aids digestion and keeps the body refreshed.

Healthy Recipe: Cucumber Mint Cooler

Blend cucumber, mint, lemon juice, and honey for a revitalizing summer drink.

Dragon Fruit (Pitaya)

• Calories per 100g: 50 kcal
• Nutrients: Rich in vitamin C, iron, and fibres

Dragon Fruit, or Pitaya, is mildly sweet and boosts immunity and digestion. This exotic summer fruit in India is also great for skin health.

Healthy Recipe: Dragon Fruit Salad

Toss dragon fruit cubes with honey and chia seeds for a refreshing summer snack.

Fig (Anjeer)

• Calories per 100g: 74 kcal
• Nutrients: High in fibre, calcium, iron, and antioxidants

Fig, or Anjeer, is a naturally sweet Indian summer fruit that supports digestion, heart health, and bone strength.

Healthy Recipe: Fig & Nut Energy Balls

Blend dried figs, almonds, and dates, roll into small balls, and refrigerate for a healthy snack.

Grapes (Angoor)

• Calories per 100g: 69 kcal
• Nutrients: Rich in vitamin C, antioxidants, and potassium

Grapes, or Angoor, are hydrating and help improve heart health and immunity. These summer fruits in India are also known for their anti-aging properties.

Healthy Recipe: Grape & Yogurt Popsicles

Blend grapes with yogurt and freeze in molds for a refreshing summer treat.

 Guava (Amrud)

• Calories per 100g: 68 kcal
• Nutrients: High in fibres, vitamin C, and folate

Guava, or Amrud, is a powerhouse of nutrition that boosts immunity, digestion, and blood sugar control.

Healthy Recipe: Guava Chaat

Sprinkle chopped guava with black salt and chaat masala for a tangy, healthy snack.

Indian Gooseberry (Amla)

• Calories per 100g: 44 kcal
• Nutrients: Rich in vitamin C, iron, and fibre

Amla, or Indian Gooseberry, is a superfood that strengthens immunity, hair, and skin health.

Healthy Recipe: Amla Honey Shot

Blend fresh amla juice with honey and drink it in the morning for a vitamin boost.

Jackfruit (Kathal)

• Calories per 100g: 95 kcal
• Nutrients: High in fibre, vitamin B6, and antioxidants

Kiwi (Kiwi Phal)

• Calories per 100g: 61 kcal
• Nutrients: Rich in vitamin C, vitamin K, and fibres

Kiwi, or Kiwi Phal, is a tangy and refreshing Indian summer fruit that boosts immunity and digestion while keeping the body hydrated.

Healthy Recipe: Kiwi Chia Pudding

Mix chia seeds, milk, and mashed kiwi, let it sit overnight, and enjoy a cooling breakfast.

Lemon (Nimbu)

• Calories per 100g: 29 kcal
• Nutrients: High in vitamin C and antioxidants

Lemon, or Nimbu, is a natural detoxifier that helps boost immunity and digestion. This summer fruit in India keeps the body refreshed and hydrated.

Healthy Recipe: Lemon Mint Cooler

Mix lemon juice, mint, honey, and chilled water for a refreshing summer drink.

Lychee (Litchi)

• Calories per 100g: 66 kcal
• Nutrients: Rich in vitamin C, copper, and antioxidants

Lychee, or Litchi, is a juicy, fragrant fruit that helps boost immunity and improve skin health.

Healthy Recipe: Lychee Coconut Drink

Blend lychee pulp with coconut water for a hydrating summer refreshment

Mango (Aam)

• Calories per 100g: 60 kcal
• Nutrients: High in vitamin A, vitamin C, and fibres

Mango, or Aam, is the king of Indian summer fruits, loved for its sweet taste and rich nutrients that support immunity and skin health.

Healthy Recipe: Mango Yogurt Smoothie

Blend mango, yogurt, and honey for a creamy and delicious summer drink.

Mulberry (Shahtoot)

• Calories per 100g: 43 kcal
• Nutrients: Rich in iron, vitamin C, and fibres

Mulberry, or Shahtoot, is a mildly sweet summer fruit in India that helps boost blood circulation and immunity.

Healthy Recipe: Mulberry Oatmeal

Top oatmeal with fresh mulberries and honey for a nutritious breakfast.

Muskmelon (Kharbooja)

• Calories per 100g: 34 kcal
• Nutrients: High in vitamin A, vitamin C, and water content

Muskmelon, or Kharbooja, is a juicy and refreshing Indian summer fruit that keeps the body cool and hydrated.

Healthy Recipe: Muskmelon Smoothie

Blend muskmelon, yogurt, and honey for a light and refreshing summer drink

Orange (Santra)

• Calories per 100g: 47 kcal
• Nutrients: Rich in vitamin C, fibre, and antioxidants

Orange, or Santra, is a citrus-packed summer fruit in India that boosts immunity and digestion while keeping you refreshed.

Healthy Recipe: Orange Mint Juice

Blend fresh orange juice with mint leaves and honey for a revitalizing drink.

Papaya (Papita)

• Calories per 100g: 43 kcal
• Nutrients: High in vitamin C, folate, and fibres

Papaya, or Papita, is great for digestion, skin health, and immunity. It’s one of the best Indian summer fruits for gut health.

Healthy Recipe: Papaya Chia Pudding

Mix mashed papaya with chia seeds and coconut milk, let it set, and enjoy chilled.

Peach (Aadoo)

• Calories per 100g: 39 kcal
• Nutrients: Rich in vitamin A, vitamin C, and fibres

Peach, or Aadoo, is a sweet and juicy summer fruit in India that supports digestion and skin health.

Healthy Recipe: Peach Iced Tea

Brew black tea, add peach puree and honey, and serve over ice.

Pear (Nashpati)

• Calories per 100g: 57 kcal
• Nutrients: High in fibre, vitamin C, and potassium

Pear, or Nashpati, is a crunchy and hydrating fruit that aids digestion and heart health.

Healthy Recipe: Pear & Walnut Salad

Toss sliced pear, walnuts, and lettuce with a honey dressing for a refreshing salad.

Pineapple (Ananas)

• Calories per 100g: 50 kcal
• Nutrients: High in vitamin C, bromelain, and fibres

Pineapple, or Ananas, is a tangy and juicy summer fruit in India that aids digestion, boosts immunity, and reduces inflammation.

Healthy Recipe: Pineapple Cooler

Blend pineapple, coconut water, and mint for a refreshing summer drink.

Plum (Alu Bukhara)

• Calories per 100g: 46 kcal
• Nutrients: Rich in antioxidants, vitamin C, and fibres

Plum, or Alu Bukhara, is a juicy fruit that supports digestion, bone health, and immunity.

Healthy Recipe: Plum Chutney

Cook plums with jaggery, cinnamon, and black salt for a tangy chutney.

Pomegranate (Anar)

• Calories per 100g: 83 kcal
• Nutrients: High in antioxidants, iron, and vitamin C

Pomegranate, or Anar, is a superfood that improves heart health, immunity, and skin glow.

Healthy Recipe: Pomegranate Raita

Mix pomegranate seeds with yogurt, cumin, and mint for a cooling side dish

Sapota (Chikoo)

• Calories per 100g: 83 kcal
• Nutrients: Rich in fibres, potassium, and vitamin A

Sapota, or Chikoo, is a naturally sweet Indian summer fruit that boosts digestion and energy levels.

Healthy Recipe: Chikoo Milkshake

Blend chikoo, milk, and honey for a creamy and filling summer drink

Starfruit (Kamrakh)

• Calories per 100g: 31 kcal
• Nutrients: High in vitamin C, fibre, and antioxidants

Starfruit, or Kamrakh, is a tangy, hydrating fruit that supports digestion and immunity.

Healthy Recipe: Starfruit Juice

Blend starfruit with honey and a pinch of black salt for a refreshing summer drink.

Sweet Lime (Mosambi)

• Calories per 100g: 43 kcal
• Nutrients: Rich in vitamin C, potassium, and antioxidants

Sweet Lime, or Mosambi, is a citrusy and refreshing Indian summer fruit that aids digestion, hydration, and immunity.

Healthy Recipe: Mosambi Juice

Extract fresh mosambi juice, add honey and black salt, and serve it chilled.

Water Apple (Jambu Phal)

• Calories per 100g: 25 kcal
• Nutrients: High in water content, vitamin C, and fibre

Water Apple, or Jambu Phal, is a hydrating and low-calorie summer fruit that supports digestion and skin health.

Healthy Recipe: Water Apple Salad

Mix chopped water apple with cucumbers and lemon juice for a cooling salad.

Watermelon (Tarbooj)

• Calories per 100g: 30 kcal
• Nutrients: Rich in water content, vitamin A, and antioxidants

Watermelon, or Tarbuj, is the ultimate cooling summer fruit in India, keeping the body hydrated and refreshed.

Healthy Recipe: Watermelon Mint Cooler

Blend watermelon with mint and lemon juice, then serve chilled.

Fruits to Consume & Avoid for Different Health Conditions

Certain summer fruits in India can be beneficial for specific health conditions, while others should be consumed in moderation. Here’s a guide on which fruits to eat and avoid based on common health concerns.

1. Hypertension (High Blood Pressure)

Best Fruits:

• Bananas are high in potassium and help lower blood pressure.
• Watermelon – Hydrating and supports heart health.
• Orange & Sweet Lime – Rich in vitamin C and antioxidants, good for circulation.
• Pomegranate – Improves blood flow and reduces inflammation.

Fruits to Avoid:

• Pickled or canned fruits – High in sodium, which can raise blood pressure.

2. Diabetes

Best Fruits:

• Guava – Low glycemic index, high in fibre.
• Indian Gooseberry (Amla) – Helps regulate blood sugar.
• Black Plum (Jamun) – Known to improve insulin activity.
• Pear & Kiwi – Low in sugar, high in fibre.

Fruits to Avoid:

• Mango & Lychee – High natural sugar content.
• Bananas & Sapota (Chikoo) – Can cause a spike in blood sugar.
• Pineapple – Contains natural sugars that raise glucose levels.

3. Stomach Issues (Acidity, IBS, Constipation)

Best Fruits:

• Papaya – Aids digestion and relieves constipation.
• Pears & Figs – High fibres, great for gut health.
• Muskmelon & Watermelon – Hydrating and easy on the stomach.

Fruits to Avoid:

• Pineapple & Starfruit – Can trigger acid reflux.
• Lemon & Orange – May worsen acidity in sensitive individuals.

Fruits to Consume & Avoid During Pregnancy

Safe & Beneficial Fruits:

• Apple, Guava, Orange, Pomegranate, Banana, Watermelon – Rich in folic acid, vitamins, and hydration.

Fruits to Avoid or Limit:

• Papaya (Unripe) – Contains latex, which may cause contractions.
• Pineapple – High in bromelain, may induce early labour.
• Grapes – Some believe it generates excess heat in the body.

Whole Fruit or Juice: What’s Better?

Whole fruits are the best choice as they retain fibres, slow sugar absorption, and provide complete nutrients. Fruits like guava, pears, and figs support digestion, while juices can cause blood sugar spikes due to lost fibres.

However, fresh watermelon, orange, or mosambi juice is great for quick hydration—just avoid store-bought juices with added sugar.

Best practice: Eat whole fruits when possible. If drinking juice, choose fresh, unstrained versions to keep nutrients intact.

Conclusion

The summer season in India brings an abundance of delicious summer fruits that satisfy cravings and nourish the body and soul. From the tropical sweetness of mangoes and pineapples to the tangy goodness of lemons and oranges, these 29 summer fruits are sure to make this season memorable. So, grab a slice, take a bite, and savour the flavours of summer!