Fruit Chaat For Kids: Benefits And Recipes



Published on: 08-Nov-2022


10 min read


Updated on : 02-Nov-2023




Amrita Sandhu


Fruit Chaat For Kids: Benefits And Recipes

Fruit Chaat For Kids: Benefits And Recipes

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Who does not love a bowl of a super nutritious, refreshing and colourful fruit chaat? Read on to see its benefits and some fun recipes!

A fruit chaat, fruit cups (small portion) or fruit mocktail can be defined as a combination of various fruits to make a delicious appetiser, snack or side dish. Romans and Greeks mostly consumed such combinations, but today there is a wide variety of fruit chaat recipes available worldwide. 

Fresh fruits are mixed, some sweet (apples, pineapples), some sour (orange, grapes), some juicy (watermelon, musk melon) and so on. It is a great option to consume various fruits in one dish loaded with nutrients. Fruit chaat is excellent for kids, as they are picky eaters. 

Table Of Contents

1. Nutritional Value Of A Basic Fruit Chaat

 2. Health Benefits Of Fruit Chaat

3. Fruit Chaat Recipe For Kids

4. Dietitian’s Recommendations

5. The Final Say

6. FAQs

Nutritional Value Of A Basic Fruit Chaat 

A basic fruit chaat contains the following nutrients per 100gm.

  • Calories-  57kcal
  • Fat- 0.86gm
  • Protein-  0.67gm
  • Carbs- 13.16gm
  • Potassium- 141mg
  • Sodium- 6mg
  • Vitamin C- 35.6mg
  • Calcium-  23mg
  • Fibre-  1.8g

 Health Benefits Of Fruit Chaat

1. Encourages Weight Loss

Fruit chat is low in calories and high in fibre, which is a great option for people to munch on during the diet. The fibre content keeps the stomach fuller for longer, which helps the person consume fewer calories and promotes weight loss. Also, consuming low GI (glycemic index) fruits like melons, kiwi, and oranges may help maintain a healthy sugar level and assist in weight loss.

2. Boosts Skin Health

Fruits are rich in vitamins and minerals, which boost the skin's glow from within. Also, antioxidants keep the skin looking younger, healthy, firm, and plump. Fruits like kiwi, grapes, and oranges contain Vitamin C, which helps to boost the collagen in the skin, firm the skin and keep the spots and acne away.

3. Packed With Folic Acid

A good amount of folate is easily absorbed into the body, obtained from fresh fruits, promotes a healthy pregnancy, prevents defects in birth and curbs the chances of heart troubles. Fruits like papaya and avocado are rich in folic acid and can be consumed regularly.

4. Loaded With Fibre

Fibre assists in good digestive health and cures constipation and other digestive issues. Besides that, it helps absorb the nutrients in the bloodstream quickly. 

5. Vitamin And Mineral Rich

Minerals and vitamins like iron, zinc, potassium, sodium, phosphorus, folic acid and magnesium are obtained through fruits. Besides, consuming fruits like vitamins A, C, and E is also obtained. The combination of minerals and vitamins maintains the health of the body by boosting immunity, speeding metabolism, promoting weight loss and better functioning of organs.

6. Provides Energy

Fruits are rich in carbohydrates which are a vital source of energy in the body. And fruits contain simple carbs which turn into energy quickly to give a flush of energy rapidly to the body.

7. Reduces The Risk Of Anaemia

Fruits like apples, apricots, oranges, figs and pomegranates increase the RBC in the body curbing the chances of anaemia.

Fruit Chaat Recipes For Kids

Making your kid eats fruits is not easy, but give these recipes a go to make your little fussy eater fall in love with such healthy habits!

1. Juicy Fruit Chaat 

A range of juicy fruits loaded with nutrients with a hint of fresh cream over it.


  • Fresh cream - 2 tbsp
  • Orange chopped - ½
  • Papaya chopped - ¼ cup
  • Kiwi - ½ cup
  • Mango - ½ cup
  • Pineapple - ¼ cup

Preparation Method 

1. Mix all the fruits together in a bowl, and then add the fresh cream.

2. Toss the chat so that all the fruits get covered with cream properly and serve chilled.

2. Weekend Fruit Chaat

A weekend fruit chat made with a yummy combination of mixed fruits and ice cream.


  • Strawberries - 5-6, medium 
  • Kiwi - 1 small chopped
  • Pineapple - 1/3 cup
  • Banana - 1 medium
  • Pineapple juice - 1/3 cup
  • Apple - 1/2 , medium 
  • Vanilla ice cream - ½ scoop

Preparation Method

1. Pour the pineapple juice into a bowl.

2. Now, one by one, soak every fruit in pineapple juice for 5 minutes.

3. In another bowl, take vanilla ice cream and add the pineapple pieces.

4. Add the soaked fruits in pineapple juice, toss the fruit chat together, and make sure that the ice cream does not melt and serve.

3. Frozen Fruit Chaat

A chilled frozen fruit chaat is perfect for the hot summer season.


  • Whipped cream (frozen) - ⅓  cup
  • Cherry - ⅓  cup
  • Pineapple (mashed) - ¼ cup
  • Walnuts - 6-7 pieces
  • Lettuce - 3-4 leaves
  • Orange - 1 small
  • Condensed milk - 3 tbsp

Preparation Method

1. Add condensed milk and cherry, add mashed pineapple, orange and roughly chopped walnuts in a bowl and mix well.

2. Now add the frozen whipped cream and chopped lettuce. Mix well and freeze for 20-30 minutes in the deep freezer.

3. Serve chilled.

4. Mango Fruit Chaat

A delicious mango fruit chat to curb your sugar cravings.


  • Orange juice-  ¼ cup
  • Mangoes-  1, medium 
  • Pineapple-  ⅓  cup
  • Lemon juice-  1 tbsp
  • Strawberries-  5-6 chopped
  • Mint leaves-  3-4 leaves 

Preparation Method

1. Take a bowl and add the fruits

2. Then, blend lemon juice and orange juice in a blender. 

3. Pour this juice on the fruits and let them soak in it for 15 -20 minutes. Serve by adding some mint leaves to it.

Also read: Innovative Salads For Kids

Dietitian’s Recommendations

The easiest way to get all the vitals in one dish is by consuming fruit. It's also helpful to improve vision as some fruits contain carotenoids which help eyesight. 

Antioxidants like beta-carotene and vitamin C help keep the heart healthy. So, carry fruits with you when you feel hungry, and you will end up eating something beneficial rather than unhealthy junk foods.

The Final Say

Fruits are the healthiest ever snack options and are great for summers when served chilled. Simply bring together all of your kids’ favourite fruits and make a fruit chat loaded with nutrients that looks colourful and tastes refreshing.


1. How to curate a delicious fruit chat?

You can curate your fruit chat by adding various toppings like nuts and seeds, which you and your kid will love.

2. How many fruits are to be eaten in a day?

You can simply have 2-3 fruits a day.

3. Which combination of fruits provides glowing skin?

Pomegranates, oranges, and strawberries are great for skin health.

4. Why is fruit chat great for kids?

Children can be fussy eaters, so making a mixture of fruits will help provide them with various nutrition requirements.

5. Can I make my children eat the market-available fruit chat?

It is better to make a fruit chat with fresh fruits at home rather than making them eat the fruit chat available in the market.

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